Constipation is a widespread intestinal issue that affects people of all ages. When bowel movements turn infrequent or hard to pass, this condition develops. While there are plenty of over-the-counter medications available, numerous natural home remedies can safely and successfully treat constipation. In this write-up, we’ll go over seven of them in depth.
Scroll to know the best natural remedies to treat constipation
Increase your fiber intake.
One of the most common reasons for constipation is an insufficient amount of dietary fiber. Consuming enough fiber adds volume to the stool and promotes regular bowel motions. Consume high-fiber foods such as whole grains, fruits, vegetables, and legumes. Make an effort to consume at least 25-30 grams of fiber every day. To avoid discomfort or gas, gradually increase your fiber intake. Consider including a fiber supplement, such as psyllium husk, which can soften the stool and relieve constipation.
Maintain Good Toilet Routines
Constipation can be avoided by developing good bowel habits. When using the loo, take your time and don’t rush. Respond to the urge to urinate as soon as possible to prevent the stool from getting firmer and drier. While seated on the toilet, use a footstool to raise your feet, since this angle can help realign the rectum and make it simpler to pass stool. Constipation can be exacerbated by straining or holding your inhalation during bowel motions.
Plenty of fluids in the diet
Constipation can be exacerbated by dehydration since it makes the stool tougher to pass. Make sure to drink plenty of water during the day. Aim for eight glasses (64 ounces) of water per day. If you have trouble drinking enough water, try adding herbal teas, fresh fruit juices, and refreshing foods like watermelon and cucumbers to your daily routine. Caffeine and alcohol should be avoided in excess since they dehydrate the body and aggravate constipation.
Physical exercise stimulates the muscles in your intestines, which aids in the production of bowel motions. Exercise or engage in any type of physical activity for at least 30 minutes per day. Simple activities such as walking, running, or yoga can have a big impact on the digestive system. Exercise also helps to relieve stress, which is one of the best home remedies for constipation. If you lead a sedentary lifestyle, gradually increase your routine of activity to prevent putting strain on your gastrointestinal tract.
Certain foods function as natural laxatives, relieving constipation. Prunes, for example, include sorbitol, a sugar alcohol with laxative properties. Flaxseeds, aloe vera juice, and herbal teas like senna or dandelion are other healthy laxatives. These medicines can aid in the stimulation of bowel motions and the softening of the stool. However, they must be used with caution and under the supervision of a healthcare practitioner, as overuse can lead to dependency or electrolyte imbalances.
Probiotics are helpful bacteria that support gut health and digestion. They can aid in the regulation of bowel motions and the relief of constipation. Probiotic-rich foods such as yogurt, kefir, sauerkraut, and kimchi should be included in your diet. Think about taking a high-quality probiotic pill instead. Pick a probiotic strain that is specifically designed to relieve constipation. To find the best type and amount of probiotics for your situation, visit a healthcare expert.
Certain oils can function as natural lubricants and help with constipation. For instance, olive oil may moisturize the stool and facilitate smooth bowel motions. Take a single tablespoon of olive oil first thing in the morning on an empty stomach, or combine it with lemon juice to boost its effects. Alternatively, add flaxseed oil, coconut oil, or castor oil to your dietary regimen. However, use these oils sparingly and see your doctor if you are experiencing underlying health concerns or are taking medications that may interfere with them.
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