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10 Home Remedies To Relieve Constipation

1. Eating FIBRE

The first thing that needs to be done is for people to eat more figs.

Figs are amazing, packed with fiber, and wonderful to help with that constipation, she noted.

It has been demonstrated that fiber, an essential food, lowers the risk of colon cancer, type 2 diabetes, heart disease, and stroke.

Additionally, it is crucial to ensure regular bowel motions, softening and bulking up your stools.

Five grams of fiber, or roughly one-sixth of the 30 grams per day suggested by the NHS, can be found in three to five dried figs.

Dr. Duane Mellor, a nutritionist at Aston University, told The Sun that eating a variety of plant-based foods will help maintain healthy bowel movements by ensuring that enough fiber is consumed.

“There are a variety of sources of fiber, from wholegrain foods, beans, lentils, fruits and vegetables.”

2. Drinking Lots Of Water

You must be sure to drink enough of water, according to Dr. Bowring.

She remarked: “Of course, you need to be properly hydrated with good quality water to keep things moving.”

To stay hydrated, the NHS advises Brits to consume six to eight cups of water daily.

Drinking enough water is essential for having regular bowel movements because it keeps stools loose and makes them easier to travel through your intestines.

Dr. Mellor stated: “Plenty of fluid is needed to get the most benefit from consuming fiber so that the extra bulk from the food does not stick like straw in a pipe.”

3. Drinking Coffee With Olive Oil

Dr. Bowring advises drizzling olive oil over your coffee.

You’re going to adore this recipe, she remarked, sharing it with you. It also supports weight loss.

She cited a 2018 study in the European Journal of Nutrition that demonstrated how eating more olives improved women’s blood pressure and body fat levels decrease.

A further study that was presented in the Journal of Renal Nutrition in 2015 revealed that 50 participants’ constipation was decreased when they consumed just over a teaspoon of olive oil daily.

Coffee’s naturally acidic liquid causes the body to produce more of the hormone gastrin, which is believed to help speed up bowel motions.

The bowels begin to move as a result of the stimulation of stomach muscular contractions.

However, experts warn while the combination of coffee and olive oil may be effective in relieving constipation, it is not necessarily the most healthy for you.

Dr Mellor said: “Although olive oil and coffee may speed up your bowel this is largely by irritating the bowel.”

4. Exercise more

Exercise may help reduce the constipation symptoms, according to numerous studies.

Sedentary lifestyles have been associated in studies to a higher incidence of constipation. Due to this, some medical professionals advise increasing exercise to help the stool move.

However, not all studies support the notion that exercise relieves constipation. Consequently, more investigation is required.

Exercise did not always result in fewer trips to the bathroom, but some studies have indicated that it did lower some symptoms and improve quality of life scores.

Brisk walking is a moderate workout that can help IBS sufferers with their digestive problems and overall quality of life. Jogging, however, might sometimes make symptoms worse for certain people.

To determine whether it helps, try engaging in some light exercise, such as taking regular walks, swimming, cycling, or jogging.

The bottom line: For some people, exercise can help with constipation problems.

5. Eat probiotic foods or take probiotic supplements

Probiotics might aid in preventing long-term constipation. Probiotics are live, healthy bacteria that are found in the gut naturally. Bifidobacteria and Lactobacillus are two of them.

Probiotic meals can help people raise their levels.

An unbalanced bacterial population in certain sufferers of persistent constipation. More probiotic food consumption may help to maintain this balance and avoid constipation.

According to one study cited in a 2019 review, taking probiotics for two weeks helps ease constipation by boosting stool frequency and consistency.

By creating short-chain fatty acids, they may also aid in the treatment of constipation. These might enhance bowel motions, making stools easier to clear.

Try a probiotic dietary supplement instead. According to several research, consumers began to experience the advantages of these supplements after 4 weeks.

To test if this helps with constipation, try taking probiotic supplements, which are sold online, or eating more probiotic-rich foods. Among the prebiotic foods are:

yogurt
sauerkraut
kimchi

Bottom line: it may help treat chronic constipation. Try eating probiotic foods or taking a supplement.

6. Over-the-counter or prescription laxatives

A person can speak to a doctor or pharmacist about choosing an appropriate laxative. Different types have varying methods of action, but all are effective for constipation.

A doctor may recommend one of the following types:

Bulking agents: These are fiber-based laxatives that increase the water content of stool.
Stool softeners: These contain oils to soften stools and ease their passage through the gut.
Stimulant laxatives: These stimulate the nerves in the gut to increase bowel movements.
Osmotic laxatives: These soften stool by pulling water from the surrounding tissues into the digestive system.

However, people should not take most of these laxatives on a regular basis without speaking to a doctor.

Bottom line: Laxatives are effective for relieving constipation. Speak to a doctor or pharmacist about the best ones to use.

7. Eat prebiotic foods

A fiber made of indigestible carbohydrates, prebiotics. Inulin and oligosaccharide are examples of prebiotics.

Prebiotics work by enhancing digestive health, whereas dietary fibre relieve constipation by enhancing the consistency and quantity of stools.

By feeding the good bacteria in the gut, which increases probiotics and improves the balance of the gut flora, prebiotic fibers promote digestive health.

In fact, some prebiotics may aid in boosting bowel motions’ frequency and softening stools.

Among the prebiotic foods are:

chicory
Jerusalem artichokes
garlic
onions
bananas
leeks
chickpeas

A low FODMAP diet excludes garlic and onions, though, as these items might make IBS symptoms worse.

The bottom line is that prebiotic fiber-rich foods can enhance gut flora balance and digestive health. Constipation may be eased with prebiotics.

8. Try magnesium citrate

Magnesium citrate is a well-liked natural treatment for constipation. People can get this kind of osmotic laxative over the counter or online.

Constipation can be relieved by taking supplements with moderate doses of magnesium. To prepare and clean out the colon before surgery or other medical operations, doctors utilize greater dosages.

In conclusion, using the over-the-counter vitamin magnesium citrate can aid with constipation.

9. Eat prunes

A natural laxative are prunes. Prunes and prune juice are frequently promoted as nature’s cure for constipation and for good cause. Prunes might be the most widely available natural remedy.

Prunes can contain sorbitol in addition to fiber. The laxative properties of this sugar alcohol are present.

Prunes may be more effective than fibers like psyllium, according to certain research.

The recommended dosage for adults is approximately 50 g, or seven medium prunes, taken twice a day.

Prunes, however, may be best avoided by IBS sufferers as sugar alcohols are high in FODMAP foods.

Discover more about different juices for constipation and prune juice here.

In conclusion, sorbitol, a sugar alcohol that is present in prunes, has a laxative effect. Constipation can often be effectively treated with prunes.

10. Try avoiding dairy

Consuming dairy can make you constipated if you have dairy sensitivity since it affects how your intestines move.

This applies to both adults with lactose intolerance and children who are intolerant to the protein in cow’s milk.

A person can visit their doctor for a diagnosis if they think they may have a dairy intolerance. To evaluate if it helps with the symptoms, the doctor may advise temporarily cutting off dairy while boosting other calcium-rich foods.

Conclusion: For certain people, a dairy or lactose allergy might result in constipation. Eliminating dairy from the diet can help these individuals feel better.