Say goodbye to medication and laxatives and try these natural remedies to relieve constipation and get your bowel moving.
Being constipated can be a really uncomfortable feeling and this is a very common problem that people suffer from. It can be caused by the food we are eating, medication, our lifestyle or disease.
Having less than three bowel movements in one week means that you are constipated.
You are also constipated if you experience discomfort when going to the bathroom, pain because the stool is too hard, dry or difficult to pass, and even abdominal pain.
But you don’t have to rush and grab some medication to help you with this problem. There are many natural remedies that can help you treat constipation.
10 Best Natural Home Remedies To Treat Constipation
All of these are easy home remedies that will make your bowel work properly and help you feel less bloated:
1. Eat More Fiber
When people are constipated, they often recommended increasing their fiber intake.
When you increase your fiber intake, you improve the functionality and the movement of your bowel, which means no more constipation.
Fiber acts as a natural pipe cleaner. It will clean up food and soak up water and waste particles from your intestines.
To add some additional fiber to your diet, you can eat high fiber cereals, apples, baby carrots, and whole-grain crackers.
To prevent constipation, eat at least 25 grams of fiber a day if you are women and 40 grams per day for a man.
2. Eat Some Prunes
Prunes or prune juice are considered a natural remedy for constipation and for a good reason. They are filled with fiber and contain sorbitol, a sugar alcohol with natural laxative effects.
Studies even show that prunes are better than fiber for treating constipation. So if you are constipated, eating prunes is the easiest natural solution.
To have the effect that you desire, you need to eat about 100 grames of prunes a day.
3. Drink More Water To Fight Constipation
A cause for your constipation can be dehydration. In order to prevent constipation, you should stay hydrated and drink enough water.
Some studies say that sparkling water can help with constipation better than tap water. So if you are constipated, try to relieve the problem by drinking some sparkling, carbonated water to get things moving and rehydrate yourself.
This doesn’t mean you should drink carbohydrate sugary drinks like sodas. They can make your constipation worse and are not good for your health either.
Just make sure you are getting plenty of water and you can avoid being constipated.
4. Drink Lemon Water
If you put some lemon in your water, the citric acid will act as a stimulant for your digestive system. It will help flush out the toxins from your body and will provide relief from constipation.
Start your morning with a glass of water and squeeze the fresh lemon juice into it or add a few slices of lemon to your tea.
Adding some taste to your water will make it easier to drink it, so this natural remedy for constipation can even help you improve your digestion.
An even better way to get all the benefits out of the lemon water or tea is to consume it hot. Drinking warm or hot liquids can be a helpful treatment against constipation.
5. Coffee Might Help Treat Constipation
Drinking coffee can act as a natural stimulant for your colon, speeding up your trip to the bathroom.
Coffee can even contain fiber that will help prevent constipation and improve the balance of your gut bacteria.
It can relieve constipation by stimulating your muscles in the gut and those improving the bowel movement.
6. Eat Probiotic Foods
Improve your gut health and make it easier to pass a stool by consuming probiotics. A study found that probiotics can treat constipation by increasing bowel movement and improving stool consistency.
You can include probiotics in your diet by eating foods like yogurt, kimchi, kefir, and pickles.
7. Eat Some Raisins Instead Of Taking A Laxative
They are high in fiber and contain tartaric acid which has a natural laxative effect.
And since we are talking of natural remedies to treat constipation, there are other fruits that can help with constipation such as apricots and cherries.
You can add all these fruits to your yogurt and you get a tasty breakfast bowl with a dose of probiotics too.
8. Consume Healthy Fats
To help lubricate your intestines and ease constipation, you can consume olive oil or avocados which contain a considerable amount of healthy fats.
Eat a salad with fiber-rich leafy greens, some olive oil as a dressing, some nuts or fruits or even a toast is a good option.
Even if you are trying to lose weight or watching what you eat, healthy fats are necessary for every diet. You need them for basic body function. And since they are very satiated, you will feel full with less food.
9. Avoid Dairies If Needed
Dairy intolerance can lead to constipation. So if you think you are lactose intolerant, you need to temporarily remove dairies from your diet to see if this solves your problem with constipation.
And if you must remove dairy from your diet, make sure to replace it with other calcium-rich foods. These can bee some leafy greens, almonds, beans, and whey protein.
10. Drink Mint Or Ginger Tea
If you have digestive problems, then you need to consume mint tea and ginger tea. They are a great home remedy for constipation.
The menthol in peppermint tea has an antispasmodic effect that will relax the muscles in the digestive tract.
Ginger is a herb that will make the inside of your body warm and this can help speed up digestion.
These are a few tips and home remedies that will help you treat constipation. They are very easy to incorporate in your daily routine and the best part is they are all-natural.
And if you want to get ahead of things and prevent constipation, these natural remedies will help you with that too.
All you need to do to make sure that constipation is not a problem for you is to always stay hydrated, eat your fibers, and make sure to go to the bathroom when you feel like it. Don’t wait!