Constipation has increasingly become a very commonplace problem and uncomfortable too. If not treated at the proper time, it may lead to serious stomach woes which can be detrimental to your health. More often than not, the problem of constipation is induced by an unhealthy lifestyle and food choices that clog up your digestive systems.
Under such circumstances, it is better to rely on certain home remedies for constipation because a severe form of constipation can also be caused due to an excess of medications.
Chronic constipation is generally characterized by symptoms such as lesser bowel movements even fewer than two times a week, hard and lumpy stools, pain, and uncomfortableness while passing stools.
Constipation, more often than not, takes a large toll on your body and mental health, therefore, it is very necessary to treat constipation at home.
So, here are some unfailing and convincing home remedies for constipation.
8 Effective home remedies for constipation:
- Make water your companion forever:
More often than not, constipation occurs when the complex food particles are not broken down and they start clogging up your digestive intestines. Therefore, to unclog them, you need to drink as much water as you can.
For a man, 13 glasses a day are a must that can keep your body hydrated. Not only that, but you can also drink carbonated water, that is sparkling water, which can help you rehydrate and clean your gastrointestinal system.
- Inculcate more soluble fiber in your diet:
There are two types of dietary fibers; insoluble dietary fibre and soluble dietary fiber. Insoluble fibers include wheat bran, vegetables,and whole grains, which adds volume to the stool and makes the path easier for it to pass through the digestive system.
On the other hand, soluble fibers include oat bran, barley, nuts, seeds, beans, lentils, and peas, which mostly absorb the water to improve the consistency of the stool. In doing so, it helps to soften the stools.
Therefore, if you are suffering from the problem of constipation, increasing your dietary intake can work wonders for you. If it helps, consuming non-fermentable soluble fiber such as psyllium is considered to be one of the best sources to treat constipation at home.
- Work it out!:
More often than not, the more sedentary and inactive a person’s life is, the more they are at risk of suffering from constipation in the future. What happens is, due to the kind of professional lives that we lead, which may involve sitting in front of a computer for most of the day, we do not get enough time and exposure to exercise our body.
Due to this, the metabolic process is not stimulated and the complex food particles are not able to break down in our body. This increases the chances of constipation. If not completely treat the problem, but it will surely reduce its symptoms.
Now, certain exercises such as brisk walking, swimming, jogging, and even mild cardio exercises can help you reduce the symptoms of constipation and get the garbage in your stomach moving.
- Avoid dairy:
If you are lactose intolerant, then you couldn’t be luckier as dairy products can often lead to the problem of constipation.
And even if you are not, you should limit your consumption of dairy products and increase the consumption of foods that are rich in vitamin C. If you do not know whether you are lactose intolerant or not, you can consult your doctor regarding the same.
- Have a cup of coffee:
Coffee is considered to be one of the best drinks to push your stool to pass through your intestines. This is achieved because coffee helps in stimulating the muscles of the digestive system.
According to a study done as early as 1998, it was revealed that caffeinated coffee is 60% stronger than drinking water and 23% stronger than decaffeinated coffee. Not only that, but coffee is believed to possess minuscule amounts of soluble fibers which help in the prevention of constipation.
Coffee also helps in maintaining the balance of gut bacteria.
- Consume probiotic foods:
Probiotic foods or supplements help in preventing chronic constipation because they are live, beneficial bacteria that are naturally present in the gut. Constipation can also occur when there is an imbalance in these probiotic bacteria.
Probiotics help in the production of short-chain fatty acids which ameliorate your gut movements and make it easier for you to pass stools. If you want, you can consume probiotic food or supplements. Supplements are available online.
However, if you are looking for a more traditional approach, you can consume probiotic-rich foods. These involve yoghurt, kimchi and sauerkraut.
- Create and follow a consistent schedule:
No matter how enticing and attractive a Sunday sounds, remember if you are not going to the washroom to detoxify your body and getting all the garbage out just out of apathy, you are in serious trouble, my friend.
If your gut is not cleaned daily, it may lead to the consistency of the stools thickening and cause your intestines to clog up. If possible, create a schedule, where you drink enough water before going to sleep and go to the washroom when you wake up.
It is not necessary to follow this schedule strictly, but try to create a schedule and follow it regularly. In addition to this, add magnesium to your diet. You can either consume it in the form of a supplement that comes as oral laxatives or naturally, through eating leafy vegetables and whole grains.
What magnesium does is, helps to pull water through your digestive system and push the stool out of your body. Apart from this, you can also inculcate some coconut oil into your schedule. You can consume about two or three tablespoons of coconut oil a day which can help lubricate your intestines.
Now, the next time you feel constipated, you can try the above-mentioned home remedies for constipation. If they do not work and you feel you are chronically constipated, then you might need to consult your doctor, who can suggest some moderate lifestyle changes in your body and also prescribe some medications for the same.