Key points:
- Constipation is a common digestive problem that can be relieved by natural home remedies
- Drink more water, eat more fiber, exercise regularly, try probiotics and use natural laxatives to improve your bowel habits
- See a doctor if you have chronic or severe constipation or any alarming symptoms
Constipation is a common digestive problem that affects many people. It is defined as having fewer than three bowel movements per week, or having hard, dry and difficult-to-pass stools.
Constipation can cause discomfort, bloating, pain and other complications if left untreated.
Fortunately, there are many natural ways to relieve constipation at home without using laxatives or medications.
Here are some of the most effective and easy home remedies for constipation that you can try.
1. Drink more water
One of the simplest and most important ways to prevent and treat constipation is to drink enough water. Water helps to hydrate your body and soften your stool, making it easier to pass.
Dehydration can cause your stool to become dry and hard, which can lead to constipation.
Aim to drink at least eight glasses of water per day, or more if you are active, pregnant or breastfeeding.
You can also drink other fluids such as herbal teas, fruit juices or soups, but avoid caffeinated, alcoholic or sugary drinks that can dehydrate you or worsen your constipation.
2. Eat more fiber
Fiber is a type of carbohydrate that your body cannot digest. It helps to add bulk and weight to your stool, which stimulates your intestines to move it along.
Fiber also helps to retain water in your stool, making it softer and easier to pass.
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance that can help soften your stool and lower your cholesterol and blood sugar levels.
Insoluble fiber does not dissolve in water and adds roughage to your stool, which can help prevent constipation.
You should aim to eat at least 25 grams of fiber per day for women and 38 grams for men, according to the Academy of Nutrition and Dietetics.
You can get fiber from a variety of foods such as fruits, vegetables, whole grains, legumes, nuts and seeds. Some of the best sources of fiber for constipation are:
- Prunes: Prunes are dried plums that are rich in soluble fiber and sorbitol, a natural sugar alcohol that has a laxative effect. Prunes can help increase stool weight and frequency in people with infrequent stool habits, according to a study in Clinical Nutrition.
- Apples: Apples are another fruit that contains both soluble and insoluble fiber, as well as pectin, a type of soluble fiber that can help soften your stool. Apples also contain antioxidants and phytochemicals that can benefit your overall health.
- Flaxseeds: Flaxseeds are tiny seeds that are high in insoluble fiber and omega-3 fatty acids, which can help reduce inflammation and improve digestive health. Flaxseeds also contain mucilage, a sticky substance that can help lubricate your intestines and ease constipation.
- Oat bran: Oat bran is the outer layer of the oat grain that is rich in soluble fiber and beta-glucan, a type of fiber that can lower your cholesterol and blood sugar levels. Oat bran can also help increase stool bulk and frequency in people with mild constipation, according to a study in Alimentary Pharmacology & Therapeutics.
- Psyllium husk: Psyllium husk is the outer covering of the seeds of the plantago plant. It is one of the most effective natural laxatives because it can absorb water and swell up to form a gel-like substance that can soften your stool and stimulate your bowel movements. Psyllium husk can also help lower your cholesterol and blood sugar levels, according to a review in The American Journal of Clinical Nutrition.
To increase your fiber intake, you should start slowly and gradually increase the amount over time.
This will help your body adjust to the change and prevent side effects such as gas, bloating or cramping. You should also drink plenty of water along with fiber to help it move through your digestive system.
3. Exercise regularly
Exercise is another natural way to relieve constipation at home.
Exercise helps to stimulate your muscles and nerves in your digestive system, which can improve your bowel movements.
Exercise also helps to reduce stress, which can be a cause or a consequence of constipation.
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity aerobic exercise per week for adults.
You can choose any type of exercise that you enjoy and suits your fitness level, such as walking, jogging, cycling, swimming or dancing.
4. Try probiotics
Probiotics are live microorganisms that can benefit your digestive health by balancing your gut flora, or the community of bacteria that live in your intestines.
Probiotics can help prevent or treat constipation by increasing the production of short-chain fatty acids, which can stimulate your bowel movements and lower your intestinal pH, which can inhibit the growth of harmful bacteria.
You can get probiotics from fermented foods such as yogurt, kefir, sauerkraut, kimchi, miso or kombucha.
You can also take probiotic supplements, but make sure to choose a reputable brand that contains strains that are proven to be effective for constipation, such as Bifidobacterium lactis, Lactobacillus casei or Lactobacillus rhamnosus.
5. Use natural laxatives
Natural laxatives are substances that can help stimulate or facilitate your bowel movements by increasing the water content or the motility of your stool.
Some of the most common natural laxatives are:
- Magnesium: Magnesium is a mineral that plays a role in many bodily functions, including muscle contraction and relaxation. Magnesium can act as an osmotic laxative, which means it draws water into your intestines and softens your stool. You can get magnesium from foods such as green leafy vegetables, nuts, seeds, beans or dark chocolate. You can also take magnesium supplements, but be careful not to exceed the recommended daily intake of 350 milligrams for adults, as too much magnesium can cause diarrhea, nausea or cramps.
- Aloe vera: Aloe vera is a plant that has many medicinal properties, including anti-inflammatory and wound-healing effects. Aloe vera can also act as a stimulant laxative, which means it stimulates the nerves and muscles in your colon and increases your bowel movements. You can use aloe vera gel or juice, but make sure to choose a product that is pure and organic, and avoid products that contain aloin or anthraquinones, which are compounds that can cause cramping or diarrhea.
- Castor oil: Castor oil is a vegetable oil that is derived from the seeds of the castor plant. Castor oil can also act as a stimulant laxative, as it contains ricinoleic acid, which activates a receptor in your intestines and causes contractions. You can take castor oil orally or apply it topically on your abdomen. However, you should use castor oil with caution, as it can cause side effects such as nausea, vomiting or abdominal pain. You should also avoid castor oil if you are pregnant, breastfeeding or have a bowel obstruction.
Natural laxatives can be effective for occasional constipation, but they should not be used for long-term or frequent constipation, as they can cause dependency, dehydration or electrolyte imbalance.
You should also consult your doctor before using any natural laxatives if you have any medical conditions or are taking any medications.
Conclusion
Constipation is a common and uncomfortable digestive problem that can affect your quality of life.
However, there are many natural ways to relieve constipation at home without using laxatives or medications.
By drinking more water, eating more fiber, exercising regularly, trying probiotics and using natural laxatives, you can improve your bowel habits and prevent constipation.
If you have chronic or severe constipation that does not improve with these home remedies, you should see your doctor for further evaluation and treatment.
Constipation can sometimes be a sign of an underlying condition such as hypothyroidism, diabetes or irritable bowel syndrome.
Your doctor can diagnose the cause of your constipation and prescribe the appropriate medication or therapy.
FAQs
How do I know if I have constipation?
Constipation is defined as having fewer than three bowel movements per week, or having hard, dry and difficult-to-pass stools. You may also experience symptoms such as abdominal pain, bloating, gas or straining.
What are the causes of constipation?
Constipation can have many causes, such as low fluid intake, low fiber intake, lack of exercise, stress, medication side effects, pregnancy, aging or medical conditions.
How can I prevent constipation?
You can prevent constipation by following a healthy lifestyle that includes drinking enough water, eating enough fiber, exercising regularly, managing stress and avoiding foods or drugs that can cause constipation. You should also listen to your body and go to the bathroom when you feel the urge, and not hold it in.
When should I see a doctor for constipation?
You should see a doctor for constipation if you have any of the following signs or symptoms:
- You have no bowel movements for more than three days
- You have severe pain or bleeding in your rectum or abdomen
- You have nausea, vomiting or fever
- You have unintentional weight loss or anemia
- You have a history of colon cancer or inflammatory bowel disease
- You have tried home remedies for constipation but they did not work
Your doctor can help you find the cause of your constipation and prescribe the appropriate treatment.
