Your bathroom business has not been going well lately? This is a sign that your body is going through constipation. Though constipation sounds like a light disease, it is not! It might be due to an underlying disease also. So, it is high time for you to make necessary changes in your life to remove constipation. But before reaching out to the doctor, you should surely give home remedies a try.
Given below are home remedies for constipation with the tactics available at home:
- Drink water
Ask yourself if you are drinking enough water or not? Being dehydrated is one of the biggest causes of constipation. Long-term dehydration can cause major diseases. So, the first home remedy is only a few seconds away from you.
Drink some carbonated or sparkling water to get rid of constipation. Water will give you a huge relief and will rehydrate you.
It has been scientifically proven that sparkling water as compared to tap water, is more effective for treating constipation. Even people suffering from chronic idiopathic constipation, dyspepsia, and indigestion will get relief just by drinking more water.
By carbonated drinks, we do not mean you to go for drinks such as sugary soda. You might think soda might ease your digestion process but it won’t. instead, it will have harmful side-effects and worsen the case of constipation.
It is advised people with IBS or irritable bowel movements avoid sparkled water as well as carbonated drinks. This will make their condition worse. They should stick to regular tap water strictly.
- Eat more soluble fiber
You must have heard that consuming fiber-oriented foods might help in curing constipation. Well, these soluble and non-fermentable fibers are indeed helpful to treat constipation at home.
The reason behind this is that by consuming more dietary fiber, one can increase the steadiness and bulk of the bowel movements. Soluble fiber makes the movement easier to pass through the digestive system.
Though in some cases intake of soluble fiber has been seen to cause trouble. Some dieticians believe that nutrients extracted from the soluble fiber might improve stool frequency but might not help with the symptoms.
This might be because of the large intake of fiber. People mostly forget to distinguish between soluble and insoluble fiber. And end up consuming more insoluble fiber, thus, creating a burden on the digestive system.
Some of the soluble fibers include oat bran, seeds, nuts, beans, barley, lentils, and peas. It is advised to consume soft fruits and vegetables, which when consumed will form a gel-like paste. These types of fruits are easily digestible as well as softens the stool, thus, improving the consistency.
It has been scientifically proven that exercising can help with the symptoms of constipation. Those who live an inactive lifestyle have an increased chance of getting constipated. So, exercising daily can get the stool out of the system.
Exercising keeps the body and its system active. It highly supports the excretion system with its functioning by aiding bowel movement. It has been seen to improve the symptoms of constipation as well as gave relief to the people.
You need not have to do any rigorous activities, walking for 30 minutes daily can give you the benefits. So, make yourself stick to some type of fitness routine as soon as possible.
- Eat foods rich in probiotics
Probiotics are those bacteria that are found in the gut and help in digesting our foods. These beneficial bacteria are Bifidobacterium and Lactobacillus. This might help you cure constipation.
The reason behind your constipation might be the imbalance of this bacteria in your gut. So, make more foods that are rich in probiotics a part of your meals.
Probiotic foods mostly include yogurt, sauerkraut, and kimchi. These foods will help your gut to get its bacterial balance back and get rid of constipation.
You can also go for probiotic supplements. They improve gut movement and make the stool easier to pass. But before going for supplements, give natural foods a try.
- Drink caffeinated coffee
Yes, you read it right. Drinking coffee will make you go to the bathroom. The reason behind this is that coffee arouses the muscles in the digestive system. A study had concluded that coffee works the same way in the gut as a meal does.
This effect might be invalid in the case of decaffeinated coffee. Caffeinated coffee also contains some elements of soluble fiber. As we read earlier, these fiber aids constipation as well as has a positive effect on the gut bacteria.
- Eat prunes
Prunes as well as tout prunes are an amazing remedy for constipation. These may be the most accessible natural remedy available, other than water. Prunes are rich in fiber and sorbitol. Sorbitol is a type of sugar that has laxative properties.
Some people also related prunes to be more effective than psyllium. It is advised that people with IBS disease should avoid prunes as the natural sugar content might be harmful to them.
So, consume as a whole or juice them. They are a great way to treat constipation at home.
- Eat prebiotic foods
Do not confuse yourself with prebiotic and probiotic foods, both are different. Prebiotics include insulin and oligosaccharide, that are indigestible carbohydrates fibers.
Prebiotics do their job by improving digestive health thus, improving the bulk of the stool and its consistency. They help us with constipation by feeding the beneficial bacteria in the gut, the probiotics.
Some of the prebiotics can even help with the frequency of the bowel movement hence, making the stool less firm. Prebiotic foods include:
- Jerusalem artichokes
The bottom line
Constipation is highly uncomfortable and can intrude into your daily lifestyle. To avoid getting into the circle of constipation, stick to the natural methods and home remedies given above.
Following the remedies once would not do any help. You have to keep going until the constipation is gone. When you have recovered, learn from your mistakes that led you to constipation and never let those happen again.