Constipation is a pretty common issue. And if reports are to go by, almost 20% of Americans suffer from constipation. That amounts to nearly 8 million visits to the doctor every year. People who suffer from constipation do so because of the diet they maintain, their lifestyle, the medical conditions they are in, and the medications they go through.
In several cases, however, it is hard to find why someone battles chronic constipation. This condition is called chronic idiopathic constipation. There are various symptoms of constipation. However, one can get relief from constipation without the help of medicines. Following are a few natural home remedies that are of great help. Try them out.
Drink Water
Regular dehydration leads to constipation. Therefore, you need to keep yourself hydrated throughout the day. When an individual suffers from constipation, drinking carbonated water can be of great help. You will get rehydrated, and things will turn normal. According to some studies, carbonated water is more effective in treating constipation than tap water. This is applicable for people who have dyspepsia symptoms, indigestion, and chronic idiopathic constipation.
Sugary soda is also a kind of carbonated water. It’s better to avoid it. Any sugary beverage has detrimental impacts on health and can deteriorate the condition of constipation. IBS or irritable bowel syndrome is a condition that many people suffer from. These carbonated drinks have an ill-effect on the symptoms. The bottom line is that you should have enough water and keep your body hydrated all round the clock.
Include More Fiber In Your Diet
Increasing fiber intake is a good remedy for constipation. Fiber is responsible for improving the bulk and the consistency of your bowel movements so that they can pass easily. It enables their smooth passing along the digestive system. As per a review, 77% of those suffering from chronic constipation got huge benefits after adding more fiber to their diet. But according to some studies, a greater fiber intake can probably worsen the issue.
Some experts suggest that dietary fiber boosts stool frequency, but might not be beneficial for other constipation symptoms like gas, bloating, pain, and stool consistency. The main reason is that dietary fiber can be of different kinds, and each of them can affect digestion differently. Insoluble fibers abundant in vegetables, whole grains, and wheat bran provide bulk to stools. The soluble fibers abundant in nuts, seeds, peas, lentils, barley, and oat bran make the stools soft and promote consistency. Therefore, consuming high fiber foods is better for your bowels.
Workout More
Different studies reveal that regular workout boosts the symptoms of constipation. Studies also suggest that sedentary lifestyles are highly responsible for constipation. Owing to this, health care experts suggest increasing workouts to mobilize the stool.
However, every study doesn’t conclude that exercising is apt to get relief from constipation. People who have irritable bowel syndrome symptoms have experienced better digestive symptoms if they indulge in moderate workouts like brisk walking. If you suffer from constipation, start some gentle exercises such as cycling, swimming, jogging, etc., to check if you are feeling better.
Drink Coffee
If you consume caffeinated drinks such as coffee, you will feel the urge to empty your bowels. The reason is that coffee stimulates the muscles present in your digestive system. Soluble fibers present in coffee help in warding off constipation. Those with IBS will realize the stronger bowel-stimulating features of coffee. Therefore, there might be deterioration in the digestive symptoms. So, they should maintain a diet without caffeine to check if that improves the condition.
Senna Can Be Effective
Senna is famous as an effective and safe herbal laxative that can cure constipation. You can get it oral as well as rectal forms. Glycosides are present in senna. These plant compounds accelerate bowel movements. As per the doctors, senna can be safe for adults, but only for a short period. People who have been taking senna must discuss with the doctors if the symptoms refuse to go away after a certain time. Pregnant women and breastfeeding women are advised not to have senna owing to its laxative nature.
These were some natural remedies that can go a long way in helping you get rid of constipation symptoms. Most of them have scientific validation.
