Are you suffering from chronic constipation? Do you want to know the easy home remedies that can help you improve your bowel movements? Constipation is one of the most inconvenient health conditions that prevents you from living comfortably. It disrupts not only your digestive system, but also other body systems. That is why it is known as the “mother of all diseases,” as it is the cause of all other diseases.
It is a common misconception that if you have bowel movements every day, you are not constipated. But the reality is quite different. The frequency of bowel movements per week limits the definition of constipation. The quality of the stool you pass is more important. So according to the top stomach doctor, you are constipated if you have one of these symptoms;
- Less than 3 bowel movements in a week
- Pain during passing stool
- Stones like stool consistency
- A feeling of incomplete emptying
- Straining to start or during the bowel movement
Eating foods low in fiber is one common lifestyle factor that contributes to constipation, not getting enough fluids (dehydration), not working out enough, alterations to your daily schedule, such as travelling, eating, or sleeping at different times are some other factors that lead to constipation.
What are the Complications of Constipation?
Your general health will suffer if you choose to ignore these symptoms. Constipation can lead to serious health issues, including;
- Hemorrhoids (piles)
- Rectal prolapse (part of the intestine that protrudes from the anus)
- gastritis
- duodenal ulcer
- severe abdominal pain
- Anal fissure
- Fecal impaction
Home Remedies to Treat Constipation:
Here are the common home remedies that are good for constipation;
Fiber intake
One of the most crucial ways to prevent constipation is to consume enough fiber. In our diet, there are two different types of fibers: soluble fiber and insoluble fiber. Insoluble fibers give your stool bulk and make it easier for it to move through your digestive system. In contrast, soluble fibers take up water and produce a gel-like substance. This aids in softer stools and constipation relief.
The rich sources of fibers are raw vegetable and fruits. You can also consume wheat, barley, oats, to increase your daily fiber amount and prevent constipation.
Psyllium Husk
When it comes to treating constipation, psyllium husk (ispaghol) is 3–4 times more effective than other high-fiber foods. This husk produces a gel-like substance when taken with water or warm milk, which helps to soften constipated stools.
Due to its high fiber content and heavy nature, ispaghol adds bulk to stools and aids in the management of constipation. It also induces peristaltic motions and intestinal contractions as a result of its mild laxative nature, which facilitates stool expulsion.
Eat Apples:
Apples are a simple way to increase your diet’s fiber content and prevent constipation. You can slice them up and add them to salads or baked goods, or you can eat them whole on their own.
The insoluble fiber gives the stool more bulk and aids in its quick transit through the intestines. Apples are therefore advantageous for those who are constipated. The apple’s skin contains the insoluble fiber, so eating apples with the skin on is the best option for constipation.
Adequate water:
Water consumption is crucial for good health. An adequate daily water intake is linked to a host of advantages. Your recommended daily water intake should take into account your gender, weight, physical activity level, and environment.
Your body’s toxins are detoxified as a result. It supports the proper operation of your digestive system and maintains the balance of your metabolism.
Eat Dates:
Dates are a great way to increase your fiber intake because they contain almost 7 grams in a 3.5-ounce serving. By preventing constipation, fiber can improve the health of your digestive system. By aiding in the formation of stool, it encourages regular bowel movements.
The best kind of fiber for the job is found in dates. In fact, a study found that people who ate seven dates per day for 21 days showed improvements in stool frequency and an increase in bowel movements compared to when they did not eat dates. The study was published in the British Journal of Nutrition.
Do not hold it:
The rectum can absorb more water from the fecal material by holding the stool. This causes the stool to become harder, which leads to constipation. Therefore, it is advised to never hold stool, especially if you have constipation.
Do Workout:
Workout is beneficial in many ways. It makes you hungrier and encourages regular bowel movements in your colon. Because of this, regular exercise is crucial for preventing constipation.
Drink Coffee:
Caffeinated beverages like coffee and other aid in better bowel movements. Your colon is stimulated, which lowers your risk of constipation.
Coffee, whether caffeinated or decaffeinated, can have a laxative effect, possibly as a result of a rise in the hormone gastrin, which causes your colon to contract. Up to 400 milligrams of caffeine, or roughly four cups of coffee, can be consumed without harm.
However, if you have IBS, you should stay away from coffee in that case.
Eat Prunes:
Prunes are plums in their dried form. If you want to recover from this uncomfortable case of constipation, try drinking their juice or eating the fruit.
Prunes are high in fiber, which promotes a healthy digestive system. Dried fruit is more effective than psyllium in typical mild constipation cases, causing you to poop within the day, roughly 6–12 hours after ingestion.
Prunes juice is also offered in a variety of syrups under various brand names.
When to see a doctor?
If the natural remedies for your constipation are not helping, you should see a doctor right away. Serious health issues can result from constipation. Additionally, it makes you hungrier and makes you feel more bloated. You are unable to complete your daily tasks in this situation. You should therefore treat your constipation seriously if you want to simplify your life.
Through Marham’s online consultation platform, you can now consult the best gastroenterologists that can help you in treating your chronic constipation!
