Constipation is an uncomfortable problem that some people experience from time to time. It starts with a once in a while problem and then turns chronic within no time. There are a lot of causes and treatment options for constipation. It can even happen as a side effect of certain medications that you might be taking. Though it is difficult to deal with constipation, you don’t have to depend on medicines to treat it.
Lifestyle changes, proper diet, exercise, etc. can help in improving your metabolism and digestive system. In this article, we have tried to compile some home remedies that will help to get rid of constipation. Make them a part of your daily schedule and see improvements in your bowel movement.
Natural Ways To Get Rid Of Constipation
1. Stay Hydrated
Staying hydrated is important to help prevent and treat constipation. Fluids help move food through your digestive system. Thus, your stool doesn’t get hard. If your stool is harder, it will be difficult to pass. Experts suggest drinking 8 to 10 glasses of water every day to maintain stool consistency. Water is an ideal choice for drinking fluids. But you can also drink green tea, clear soups, black tea, and fruit juices towards your daily fluid intake.
Probiotics are fluids that improve stool frequency, consistency, and gut transit time. Food products like dahi, yogurt, buttermilk, miso, fermented pickles, etc. are good options to eat. If you are constipated, then you might have to take more fluids. Consult with your doctor in terms of fluid diet if you still need some clarification.
2. Eat Dietary Fiber
Eating fibrous food items is crucial. Soluble fibre soaks water and keeps your stool soft. Insoluble fibre adds bulk to your stool that helps it in moving through your digestive system. Thus, fibrous foods help with the consistency and frequency of your poop. Food items like pears, berries, prunes, avocados, or bananas are rich in fibre and easy to digest. To prevent constipation, you should include vegetables, whole grains, and fruits in your diet. As per experts, you must take at least 25 to 30 grams of fibre from food, excluding supplements.
3. Exercise Regularly
Physical movement improves the gastrointestinal process and reduces constipation. This happens because exercise enhances the food breakdown process and its movement from the stomach to the intestines. Thus, walking every day for 30 minutes is good enough to keep your metabolic process in check. You can also hit the gym and do some physical exercise to stimulate your body muscles. If you don’t like gyming, you can also practice yoga to improve your body’s health.
Make exercise or yoga a regular part of your routine to prevent and relieve constipation. Deep breathing is another good daily exercise that increases the oxygen content in your body cells. Exercising has a lot of other health benefits, so there is no harm in doing it.
4. Constipation Relief Syrups
A lot of syrups are available in the market that provides relief from constipation. One such syrup is Cremaffin syrup, which is made with a combination of 2 laxatives. It contains milk of magnesia that helps in drawing water into the intestine through osmosis. Liquid paraffin present in this syrup has lubricant properties that help retain water and fat in the stools. Both these laxatives make the stool soft and slippery making it easier to pass. This syrup is generally taken with water.
Some other syrups are Duphalac, Lacson and Lactulose. Do consult with your doctor before taking any syrups.
5. Consult A Doctor
You can try the above remedies if you feel a little constipated. These might help you in improving your bowel movement. If these remedies don’t work, then you might be chronically constipated. This could also happen due to any other underlying health condition. In such a situation, you should consult your doctor. He/she will be able to identify the real reason behind your chronic constipation. They might suggest lifestyle changes or medication based on the diagnosis.
These are easy-peasy remedies that you can try in your house. Just ensure that you don’t go overboard while executing these remedies. If you feel uncomfortable at any point in time, stop them immediately and consult your doctor. It is always good to stick to safe and effective remedies to treat constipation.