Today one of the common problems that most of the people usually face is constipation. It has affected numerous people around the world who are paying lots of money to the doctor for treating it. Constipation might be caused due to the intake of certain medicines, lifestyle, foods you eat or any disease. However, for several people, the reason for their long-lasting constipation is generally mysterious. Such condition is known as the chronic idiopathic constipation.
Constipation is considered when you have not more than 3 bowel movements in one week. But, it might also consist of other nasty symptoms, like uneasiness while going to the lavatory, stomach bloating and discomfort owing to stools being solid, hard to pass and dry. Unluckily, constipation might have a severe adverse effect on your class of life, along with your bodily and psychological health.
There are numerous natural methods to benefit in getting rid of the problem of constipation, like:
- Consume more water
One of the main causes of constipation is the dehydration. To avoid this, it’s essential to drink adequate water and remain hydrated. As soon as your feel constipated, you might drink some amount of carbonated water that can make you rehydrate. According to a recent study, it is found that the carbonated water is quite effective in comparison to the tap water for getting relief from constipation. But, don’t begin the intake of additional carbonated beverages such as sugary soda, since they can increase your constipation more.
- Consumption of more fiber
Persons who have the problem of constipation are often advised to upsurge their fiber consumption as increasing fiber ingestion is supposed to upsurge the consistency and bulk of bowel movements so that you can pass the stool easily. To stop constipation, you must target to ingest a mixture of insoluble and soluble fibers. The whole suggested fiber consumption in one day is 26 grams for females and 39 grams for males.
- Workout more
Numerous researches have revealed that workout does not influence the occurrence of bowel movements but the regular exercise considerably decreased the symptoms of constipation. It will not impact the number of your visits to the bathroom but it will surely make you get relief from the symptoms. In fact, you can go for the walk regularly.
- Drink caffeinated coffee
There are some people who have an urge to visit the lavatory after having a cup of coffee as the coffee arouses the muscles inside your intestinal system. In reality, the caffeinated coffee might fuel your gut in a similar manner that a food can. It is 61% more effective than consuming tap water and 24% sturdier than consumption of decaffeinated coffee. It also comprises some quantities of soluble fibers which benefit in stopping constipation by refining the stability of your bacteria in the gut.
- Take herbal laxative
You can also take the herbal laxative called as Senna for getting relief from constipation. It is obtainable online or OTC and you can take it rectally or orally. Senna comprises various compounds of plants known as glycosides that stimulate the gut’s nerves and accelerate the bowel movements. It is generally deliberated harmless for grown-ups to have Senna for short term period; however, you should refer to your physician if your signs do not head off after some days.
- Intake of probiotic foods or probiotic supplements
One of the best ways to prevent the chronic problem of constipation is to consume the probiotic. People suffering from chronic constipation possess a disproportion of bacteria in the gut. The probiotic foodstuffs might help them in improving this stability and stop constipation. Probiotic foods might also benefit in curing constipation by creating lactic acid as well as fatty acids that help in the right gut movements for easier stool passing.
The probiotic foods might include sauerkraut, yogurt, and kimchi that have friendly bacteria. On the other hand, you might go for a probiotic supplement that is generally suggested to consume daily for no less than four weeks for getting helpful effects.
- OTC or prescription laxatives
The effective OTC laxatives comprise of the following:
- Stool softener: It comprises oils to unstiffen the stools so that they can pass easily through the gut.
- Bulking agent: It is fiber-grounded laxatives that are utilized for increasing the content of water in the stool.
- Osmotic laxative: They unstiffen the stool by dragging water from the nearby muscles into your intestinal system.
- Stimulant laxative: It arouses the muscles in the gut to upsurge bowel movements.
But, you should not take the above laxatives on a daily basis without talking to your physician.
- Go for a diet of low-FODMAP
Sometimes constipation occurs due to the irritable bowel syndrome (IBS). But if you consume the diet of the low-FODMAP diet then, the issue of IBS easily gets the cure. It might be useful for treatingthe constipation if the reason is IBS.
The full form of FODMAP is fermentable oligo-saccharides, disaccharides, monosaccharides, and polyols. The diet of FODMAP comprises of the controlling of foods that are high-FODMAP for a time period before introduce again them to decide which ones you might bear. On the other hand, if you are suffering from constipation-leading IBS, the alone diet of low-FODMAP is usually insufficient. You might have to concentrate on other features of the diet, for example, drinking sufficient water and intake of fiber to get relief from your signs.
- Have a glucomannan supplement
Glucomannan is a category of soluble fiber that has been revealed to successfully cure constipation. According to a recent study 46% people who are consuming the glucomannan get relief from the severe form of constipation in comparison to the other 14% in the group.
Besides improving the movements of the bowel, glucomannan also work like a prebiotic as well as improves the stability of useful bacteria in the gut. So, if you are a victim of constipation then, try to include the additional glucomannan in the diet. You might also have a glucomannan supplement or you can also consume the shirataki noodles that are prepared with glucomannan. The supplements of Glucomannan differ in their advantages by brand, thus it is significant to make a comparison among them before buying.
- Consume the prebiotic foods
Dietary fiber upsurges the regularity and bulk of stool and it ultimately improves the frequency of your bowel movement. One more method that certain fibers might benefit in curing the chronic constipation is with their influences on the health of your digestive system.
The fibers in the prebiotic foods improve the health of your digestive system by nourishing the good bacteria inside the gut. It might improve the equilibrium of the gut bacteria in your body as well.
Moreover, prebiotics such as galacto-oligosaccharides also helps in increasing the occurrence of bowel movements along with the softness in the stools. The foods comprise of high prebiotic fiber comprises onions, garlic as well as bananas.
- Intake of magnesium citrate
Consume the magnesium citrate for curing constipation as it is one of the common home remedies for treating it. It is a kind of osmotic laxative which might be purchased from online shop or OTC.
Consumption of adequate quantities of magnesium supplements may benefit in relieving constipation. The high amount of dosages are occasionally utilized to excrete before any kind of medical procedures or surgery.
Constipation is a painful health issue with numerous primary causes. If you do not treat it well then, it might lead to lots of other health issues in the future. You can apply any of the above remedies for curing constipation but if the problem still persists then, immediately meet your doctor.