Constipation is when the bowels become blocked because of an unusually large amount of fecal matter that gets stuck inside the colon.
In extreme cases, constipation can cause severe abdominal pain, weakness, loss of appetite, nausea, vomiting, bloating, gas, fever, and depression.
Most adults experience occasional constipation. But chronic constipation is quite common among older people due to old age-related problems like dehydration and poor diet. People suffering from chronic constipation usually try home remedies to cure constipation.
If constipation persists beyond two weeks, a doctor must see you immediately. A thorough medical examination is required to determine the underlying cause of constipation. Once the problem is diagnosed, treatment needs to be given quickly to prevent complications. There are certain natural remedies for constipation that can successfully treat constipation fast.
1. Water
Water is a drink that we cannot live without. Humans depend on it for drinking, cooking, and keeping cool. Water is necessary to stay alive. Most people get a daily allowance of 8 glasses of plain water each day.
Drinking plain water is the easiest way to prevent constipation as it prevents the formation of solid stool. However, adding lemon juice and honey to your regular water intake can further increase the fiber content and help ease constipation.
2. Apple Cider Vinegar (ACV)
Apple cider vinegar contains acetic acid and malic acid, both stimulating colon cells to absorb fluid. Because ACV is rich in magnesium, potassium, calcium, iron, phosphorus and manganese, it helps maintain electrolyte balance, which aids in digestion.
Also, apple cider vinegar helps reduce inflammation and bacterial growth in the gut. Therefore, consuming 1 tablespoon of apple cider vinegar mixed with warm water twice a day can help improve bowel movements. Alternatively, you can mix 1 cup of fresh ginger with 1/4 cup of black pepper to prepare yourself an effective herbal remedy for constipation.
3. Fiber Supplements
People who suffer from constipation generally lack fiber in their diets. If you do not consume adequate amounts of dietary fiber in your meals, then chances are that you will find that your stools tend to dry up and harden.
Eating vegetables and fruits can easily include more fiber in your meal. Some examples of high-fiber foods are: broccoli, cauliflower, lettuce, cabbage, beans, peas, carrots, oats, brown rice, barley and wheat bran. Adding these fiber rich foods to your diet can help you move through your digestive tract quicker.
4. Probiotics
This is immediate constipation relief at home. Probiotics are living microorganisms in small numbers in the human body. They have been found to aid in maintaining healthy intestinal flora and improving overall health.
When administered orally, they promote colonization of beneficial bacteria in the intestine and thus help combat pathogenic organisms. Probiotics have also been found to help relieve diarrhea, restore lactobacilli levels after antibiotic use, eliminate harmful bacteria such as clostridium difficile, reduce symptoms associated with irritable bowel syndrome, lower cholesterol, and prevent cancer.
5. Exercise More Often
Being physically active has many benefits including helping to keep you fit, trim and toned. It also improves your mood and general well being.
Regular exercise can help you feel better about yourself, making you happier and less stressed. This may benefit you in other ways too. It could even make you sleep better at night! Exercising can also help to relieve constipation because it causes increased blood flow to your intestines, which helps flush out impurities from your system.
Other Remedies
6. Eat More Whole Grains
This is also one of the best remedies for constipation. Whole grains like wheat, corn, oats, rye, barley, etc… contain lots of insoluble fiber. Insoluble fibers pass slowly through our bodies and help to soften the stool. Eating more whole grains can actually be very helpful for people suffering from constipation.
Try replacing refined carbohydrates with whole grain breads, cereals, pasta, crackers, pastas etc.. This way, you can get all the vitamins and nutrients that come along with whole grains without feeling bloated or sluggish.
7. Avoid Excessive Caffeine Intake
Caffeine stimulates the brain and nervous system, causing them to work harder than usual. As a result, this can lead to stress, insomnia and muscle tension, among other things. Caffeine has also been linked to constipation because it tends to slow down the smooth movement of food through the gastrointestinal tract.
To avoid any side effects, try drinking green tea instead. It is a quick constipation relief. Green tea contains catechins and antioxidants that relaxes muscles, reduces pain and calms nerves. It is also said that drinking 3 cups of green tea per day can increase your daily calorie burn by up to 50%.
8. Take Regular Breaks From Sitting
If you spend most of your time sitting in front of a computer or watching television, you may experience problems getting rid of waste products in your body.
Sitting for long periods of time makes your colon contract, pushing feces back into the rectum. The best solution is to stand up occasionally and walk around. Just take short walks during your lunch break if possible. Standing regularly throughout the day will help your digestion, improve circulation, and boost energy.
9. Don’t Skip The Bathroom
Constipation happens when there’s not enough liquid in your body. Staying hydrated is essential, but remember to drink water before going to the toilet.
People often miss the bathroom due to dehydration. A good rule of thumb is to drink half your weight in ounces of water every hour. Also, drinking plenty of liquids while exercising can help flush toxins out of your body. Lastly, make sure that you’re getting enough fiber in your diet.
Vegetables, fruits, beans, nuts, seeds, and whole grains are all great sources of fiber. They’ll help promote bowel movements and keep you regular.
10. Get Some Fresh Air
Doing something as simple as taking a brisk walk outside can clear away your mind and give you much-needed energy.
Being outdoors increases oxygen levels and decreases carbon dioxide levels in your blood. These changes activate certain hormones that regulate your metabolism and encourage toxin removal. You can do this anytime, especially after eating. If you’ve just had dinner, have a quick stroll afterward.
11. Drink Peppermint Tea
Peppermint is an herb that relieves gas, bloating, nausea, and cramping associated with IBS. An herbal infusion made from peppermint leaves helps soothe intestinal spasms and ease symptoms of diarrhea.
It can be used both hot and cold; simply add boiling water to dried peppermint leaves to create a tea. Alternatively, you can eat or sprinkle crushed mint on foods like yogurt, ice cream, salads, and sandwiches.
Final Words:
It’s important to note that many people find relief from their constipation without resorting to extreme measures such as laxatives for constipation, enemas, or even surgery. When treating your digestive woes, you should always consider what causes them first.
This way, you will only end up doing more harm than good. For example, if you overuse caffeine and alcohol, then cutting these substances out of your diet is the logical choice.
However, eliminating processed sugar and dairy from your diet could prove helpful if you suffer from irritable bowels and find yourself reaching for the loo frequently. Whatever the case, we hope this article helped shed some light on how constipation works and why it occurs.