In constipation, food may move slowly through the digestive tract. Because of this, the colon gives too much to absorb the water from the waste material of a human body. As a result, the stool becomes dry, hard, and difficult to put out of the human body. And an affected person faces difficulty while popping and it is dangerous to rectum and anus as well. Home remedies and lifestyle changes can often help to resolve it but always didn’t work. In most cases it needed to consult with the doctor and seek medical attention.In this guide we will learn about the home remedies for constipation.
Some of the main causes of constipation diseases as follows:
Regular drinking water can reduce the chances of occurrence of constipation. If a person isn’t drinking enough water in a day, then there are many chances of constipation.
Traveling, and routine changes can badly affect the digestive system and it can also cause constipation. There is research done in the United States where scientists asked 83 participants about the digestive changes they experienced while they traveled outside of the United States. 9% of people strongly agreed that they face digestive problems while they travel.
Eating meat at different times, and changes in sleep timing can increase the risk of constipation.
Food that has low fiber can also cause constipation. People with a high intake of dietary fiber are less likely to experience constipation. If a person is having this problem, it is recommended to stop taking any diet with a diet that has fiber in it.
Stopping from getting enough exercise in daily routine life can also cause constipation.
Certain medications and supplements can also cause constipation including:
One of the common reasons for constipation is dehydration, and drinking plenty of water can often help to ease or resolve the symptoms. In dehydration, when a person becomes dehydrated, his intestines cannot add enough water to stools. This results in hard, dry, and lumpy stools and can lead to constipation.
When you’re constipated, you could try finding relief by drinking some carbonated water to help you rehydrate and get things moving again. But on the other hand, it is recommended that not to drink carbonated drinks like sugar soda, as they’re a bad choice for your health and may make your constipation worse.
It is recommended to increase fiber intake food to avoid constipation. This is because increasing fiber intake to increase the bulk and consistency of bowel movements, making them easier to pass. However, some studies have found that increasing fiber intake can actually make the problem worse. Other studies show that dietary fiber can increase the frequency of bowel movements and it doesn’t help with other symptoms of constipation. In this way, it is very important to what type of diet you are adding to your daily diet.
Wheat bran is one of the good home remedies to avoid constipation. It is rich in insoluble fiber, which can speed up the flow of materials through the intestines.
Broccoli contains sulforaphane, a substance that may protect the gut and ease digestion. Sulforaphane may also help to prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion.
In a 2017 study, healthy people ate either 20 g of raw broccoli sprouts or 20 g of alfalfa sprouts every day for 4 weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and quicker bowel movements.
Apples and pears contain several compounds that improve digestion, including fiber, sorbitol, and fructose.
These fruits also contain high levels of water, which can help to ease digestion and prevent constipation.
To get the most benefit from apples and pears, eat them raw and whole, with the skin intact.
Grapes have a high skin-to-flesh ratio, which means that they are rich in fiber, and they also contain a lot of water.
To ease constipation, try eating a few handfuls of raw, washed grapes.
On average, 100 g of kiwi contains around 2–3 g of fiber, which can add bulk to stools and speed up the intestinal flow.
Kiwis also contain actinidin, an enzyme that promotes movement in the upper gastrointestinal tract, and several phytochemicals that may play a role in improving digestion.
Blackberries and raspberries are rich in fiber and water, which can both ease constipation.
Try eating a handful or two of raw, washed blackberries or raspberries a day.
Whole wheat products are an excellent source of insoluble fiber, which adds weight to stools and speeds up the flow of materials through the intestines.
To get the most nutrients from whole wheat products, eat them raw or lightly cooked.
Whole wheat slices of bread and cereals that also contain nuts and seeds pack even more fiber into each serving.
Prunes and prune juice are often touted as nature’s remedy for constipation – and for good reason. In addition to fiber, prunes contain the natural laxative sorbitol. This is a sugar alcohol that has a laxative effect.
Studies have shown that prunes may be more effective than fiber. If you’re constipated, prunes could be the easiest natural solution available. The effective dose is thought to be around 50 grams (about 7 medium-sized prunes) twice a day.
However, you may want to avoid prunes if you have IBS, as sugar alcohols are known FODMAPs.Bottom line: Prunes contain sugar alcohol sorbitol, which has a laxative effect. Prunes can be a very effective remedy for constipation.
Dietary fiber increases stool consistency and bulk, both of which can improve bowel movement frequency. Another way that some fibers may help treat chronic constipation is through their effects on your digestive health.
Prebiotic fibers improve digestive health by feeding the friendly bacteria in your gut. This can improve the balance of your gut bacteria.
In fact, prebiotics like galacto-oligosaccharides has been shown to help increase the frequency of bowel movements, as well as make stools softer.
Foods that are high in prebiotic fiber include garlic, onions, and bananas.
Glucomannan is a type of soluble fiber. It has been shown to effectively treat constipation. One study in children found that 45% of those taking glucomannan experienced relief from severe constipation, compared to only 13% in the control group.
However, another controlled study found no significant effects. As well as improving bowel movements, glucomannan has been shown to function as a prebiotic and improve the balance of good bacteria in your gut.
If you’re constipated, try including more glucomannan in your diet. You can achieve this by taking a glucomannan supplement or by eating shirataki noodles, which are made with glucomannan. Glucomannan supplements vary in their benefits by brand, so it is important to compare them before making a purchase.
You can speak to your doctor or pharmacist about choosing an effective laxative.
They may recommend one of the following types:
Bulking agent: These are fiber-based laxatives used to increase the water content of your stool.
Stool softener: Stool softeners contain oils to soften the stools and ease their passage through the gut.
Stimulant laxative: These stimulate the nerves in your gut to increase bowel movements.
Osmotic laxatives: Osmotic laxatives soften your stool by pulling water from the surrounding tissues into your digestive system.
However, most of these laxatives shouldn’t be taken on a regular basis without first speaking to your doctor.
Probiotics may help prevent chronic constipation. People who have chronic constipation have been shown to have an imbalance of bacteria in their gut.
It’s thought that probiotic foods could help improve this balance and prevent constipation.
They could also help treat constipation by producing lactic acid and short-chain fatty acids. These may improve gut movements, making it easier to pass a stool.
A recent review found that probiotics seem to treat functional constipation by increasing the frequency of bowel movements and improving stool consistency.
To include probiotics in your diet, try eating probiotic-containing foods. Examples include yogurt, sauerkraut, and kimchi, which contain live, friendly bacteria.
Alternatively, you could try a probiotic supplement. It is usually recommended to take it daily for at least 4 weeks to see if it has any beneficial effects.
Constipation is an uncomfortable problem with a number of underlying causes.
If this is a problem for you, then you should definitely speak to your doctor to identify the potential cause and find an effective treatment protocol.
That being said, many of the natural home remedies in this article can also provide significant relief.