For all, the cause of chronic constipation is not unknown. This is referred to as chronic idiopathic constipation.
Constipation is characterized by the following symptoms:
- Fewer than three bowel movements per week
- Tough, dry, or lumpy stools
- Pain or difficulty when passing stools
- A feeling that not all stool has passed
Constipation may have a severe negative effect on the quality of life, as well as on physical and mental wellness.
There are many all-natural approaches to help relieve constipation. People can do this in the comfort of their own houses, and a lot of them are supported by science.
Drink more and more water:
Being dried frequently can make a person constipated. To prevent this, it is necessary to drink sufficient water and stay hydrated.
When an individual is constipated, they might find relief from drinking any carbonated (sparkling) water. This can help them get things moving again.
Some studies have discovered sparkling water to become more powerful than tap water at relieving constipation.
This includes people with indigestion, or dyspepsia, and people with chronic idiopathic constipation.
But drinking carbonated drinks like sugary soda is not a good idea, as these drinks can have harmful health effects and may make constipation worse.
Some individuals with irritable bowel syndrome (IBS) find that carbonated drinks worsen their symptoms.
Therefore these folks might want to avoid sparkling water and other carbonated drinks.
The bottom line: Dehydration may lead to constipation, so make sure you drink enough water. Sparkling water might be more effective at relieving constipation.
Eat more fiber, especially potassium, non-fermentable fiber:
To take care of constipation, physicians or doctors often tell people to boost their dietary fiber consumption.
That is because increasing fiber consumption increases the majority and consistency of bowel movements, which makes them easier to pass.
It also helps them maneuver through the digestive system faster.
In fact, one 2016 review found that 77% of individuals with chronic constipation profited from supplementing with fiber.
But, some studies have found that increasing fiber consumption can actually make the problem worse.
Others report that dietary fiber improves stool frequency but may not assist with other symptoms of constipation, such as stool consistency, pain, bloating, and gas.
This is because different kinds of dietary fiber have various effects on digestion.
There are many different nutritional fibers, but in general, they fall into two categories: insoluble fibers and soluble fibers.
Present in wheat bran, vegetables, and whole grains — add bulk to stools and may assist them to move more quickly and easily through the digestive tract.
Present in oat bran, barley, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables — absorb water and form a gel-like paste, which softens the feces and enhances its consistency.
Non-fermentable soluble fibers, such as psyllium, are the best choice for treating constipation.
One 2020 review discovered psyllium to be 3.4 times more powerful than insoluble wheat bran for constipation.
Studies analyzing the effects of fiber as a remedy for constipation have yielded mixed results.
That is partial because insoluble fiber can make the problem worse in certain people who have a functional gut problem, such as IBS or chronic idiopathic constipation.
Some fermentable soluble fibers might also be ineffective in treating constipation because they’re fermented by bacteria in the intestine and lose their water-holding capacity.
The Bottom line: To stop constipation, people should aim to eat a mix of soluble and insoluble fibers.
Supplementing the diet with soluble non-fermentable fiber, such as psyllium, also can help.
Various research studies have reported that exercise could help improve the symptoms of constipation.
Studies have connected sedentary lifestyles with an increased risk of constipation.
Because of this, some healthcare experts advocate increasing exercise to get the stool going.
Having said that, not all studies concur that exercise treats constipation. Therefore, more research is needed.
Other studies have reported that though exercise did not necessarily enhance the number of times individuals went to the restroom, it did reduce some symptoms and improved people’s quality of life scores.
In people with IBS, moderate exercise (brisk walking) can enhance digestive symptoms and quality of life scores.
However, vigorous exercise (jogging) could make symptoms worse for some.
Try doing some gentle exercise — such as going for regular walks, swimming, cycling, or running — to see whether it helps.
Bottom line: Exercise may reduce the signs of constipation in some individuals.
Drink coffee, particularly caffeinated coffee:
For a number of folks, consuming java can increase the impulse to go to the bathroom. This is because coffee stimulates the muscles in the digestive tract.
Actually, one 1998 study found that caffeinated coffee can stimulate the gut in precisely the same manner that a meal may.
This effect has been 60% more powerful than drinking water and 23 percent stronger than drinking decaffeinated coffee.
Coffee may also contain small quantities of soluble fibers that help prevent constipation by improving the balance of gut bacteria.
Having said that, the bowel-stimulating attributes of caffeine might be stronger in people with IBS.
It might also make digestive symptoms worse.
People with IBS can try removing caffeine from their diet to see if it helps.
Know more about foods and drinks that could relieve constipation here.
Bottom line: Coffee helps relieve constipation by stimulating the muscles in the intestine. It might also contain small quantities of soluble fiber.
Take Senna, an herbal laxative:
Senna is a popular safe and effective herbal laxative that will help treat constipation. It is available over the counter and online, in both rectal and oral forms.
Senna includes plant chemicals known as glycosides, which stimulate the nerves in the gut and also help speed up bowel movements.
Doctors believe Senna secure for adults for short intervals, but individuals need to consult a physician if their symptoms do not go away after a couple of days.
Doctors generally do not recommend Senna for elderly women, those who are breastfeeding, or individuals with certain health conditions, such as inflammatory bowel disease.
It stimulates the nerves in the intestine to speed up bowel movements.
Eat probiotic foods or take probiotic supplements:
Probiotics may help prevent chronic constipation. They include Bifidobacteria and Lactobacillus.
People can boost their amounts by eating foods that are probiotic.
Some people who have chronic constipation have an imbalance of bacteria in their gut.
Consuming more probiotic foods might help enhance this balance and protect against constipation.
A 2019 evaluation discovered that probiotics for 2 weeks might help treat constipation, increasing stool frequency and stool consistency.
They could also help cure constipation by generating short-chain fatty acids.
These may improve gut movements, which makes it simpler to pass stools.
Instead, try a probiotic supplement. A number of studies have found that individuals began to feel the benefits of the supplements following 4 months.
Attempt taking supplements, which are available on the internet, or eating more probiotic-rich meals to see whether this helps with constipation.
Prebiotic foods include:
Bottom line: Probiotics can help treat chronic constipation.
Over-the-counter or prescription meds:
Someone could talk to a physician or pharmacist about selecting an appropriate laxative. Various types have varying approaches of action, however, are effective for constipation (40, 41).
A physician may recommend one of the following kinds:
- Bulking agents: These are fiber-based laxatives that increase the water content of feces.
- Stool softeners: These contain oils to soften stools and ease their passage through the gut.
- Stimulant laxatives: All these excite the nerves from the gut to increase bowel movements.
- Osmotic laxatives: These soften stool by pulling water from the surrounding tissues into the digestive system.
However, individuals shouldn’t take most of these laxatives on a regular basis without talking to a doctor.
Bottom line: Laxatives are effective for relieving constipation. Speak to a physician or pharmacist regarding the best ones to use.
Try out a low FODMAP diet:
Constipation can be a symptom of IBS. The very low FODMAP diet is an elimination diet that helps treat IBS and can relieve IBS-related constipation.
The diet involves restricting high FODMAP meals for a time period before reintroducing them to determine which ones that the body can tolerate.
In people with constipation-predominant IBS, the low FODMAP diet alone is often inadequate.
Such folks will probably have to pay attention to other elements of their daily diet, such as getting enough water and fiber, to experience relief from their symptoms.
Bottom line: A minimal FODMAP diet might help alleviate IBS-related constipation. However, that alone might not provide sufficient relief.
Eat shirataki noodles or Have a glucomannan supplement:
Glucomannan is a sort of soluble fiber in the roots of the konjac plant. Some research indicates that it is effective against constipation.
As well as improving bowel movements, glucomannan may work as a prebiotic to improve the balance of good bacteria in the gut.
One study in children discovered that 45% of the taking glucomannan experienced relief from severe constipation, compared with only 13 percent in the control group.
But, another controlled study found no substantial consequences.
People can get glucomannan from supplements or by eating shirataki, or konjac, noodles.
Glucomannan nutritional supplements are also available. They vary in their benefits by brand, so it is ideal to compare brands prior to making a purchase. Glucomannan supplements are available online.
Bottom line: Glucomannan can help cure constipation in some individuals. Sources include supplements and shirataki noodles.
Eat prebiotic foods:
Prebiotics are an indigestible fiber. Prebiotics include oligosaccharides and inulin.
Although dietary fibers reduce constipation by enhancing the consistency and majority of stool, prebiotics has their consequences by enhancing digestive health.
Prebiotic fibers enhance digestive health by feeding the beneficial bacteria in the gut, which promotes probiotics and enhances the balance of their gut bacteria.
Actually, some probiotics may help increase the frequency of bowel movements, as well as make stools softer.
Prebiotic foods include:
Bottom line: Prebiotics may help relieve constipation.
Try magnesium citrate:
Magnesium citrate is a favorite home remedy against constipation. It is a kind of osmotic laxative people can buy over the counter or online.
Taking moderate levels of calcium supplements can help relieve constipation.
Doctors use higher dosages to prepare and clean out the bowel before surgery or other medical procedures.
Bottom line: Taking calcium citrate, an over-the-counter nutritional supplement, helps relieve constipation.
People frequently tout prunes and prune juice nature’s remedy for constipation — and for good reason.
Prunes may be the most accessible all-natural solution available.
In addition to fiber, prunes include sorbitol. This really is a sugar alcohol that has a laxative effect.
Some studies have revealed that prunes might be more powerful than fibers such as psyllium.
The effective dosage maybe around 50 grams, or seven medium prunes, twice per day.
But people with IBS may want to steer clear of prunes because sugar alcohols are high FODMAP foods. Prunes can be quite an effective remedy for constipation.
Try avoiding dairy:
In individuals who have an intolerance to it, eating dairy can lead to constipation due to its influence on the gut’s movements.
This includes children who are intolerant to cow’s milk protein and adults with lactose intolerance.
If someone suspects a dairy product, they can see their doctor for a diagnosis.
The health care provider may recommend temporarily removing dairy from the diet, while raising other calcium-rich foods, to see if it improves the symptoms.
Bottom line: Dairy or lactose intolerance may lead to constipation in some individuals.
In such people, removing milk from your diet helps alleviate symptoms.
Constipation is embarrassing and has a number of possible underlying causes. However, many home remedies and organic techniques might help.
If constipation persists, someone can talk to their doctor to identify the cause and discover an effective therapy.
That said, many of the natural home treatments in this article might provide significant relief.
Ask your friends and loved ones for support.
If you’re feeling anxious or depressed, consider joining a support group or seeking counseling. Believe in your ability to take control of the pain…
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