4 natural ways to overcome constipation

4 natural ways to overcome constipation

Everyone faces constipation at least once in their life. Studies show that 20% of people in the country experience constipation every year. This could be caused due to the sedentary lifestyle, eating habits, less intake of water, medications, or any underlying health condition.

Though constipation resolves itself in most cases, some people go through chronic idiopathic constipation, which means passing bowels less than 3 times a week. It involves symptoms like bloating, discomfort when passing urine, pain when passing stools due to hard and dry stools which are tough to pass.

Constipation can be relieved with certain natural remedies that are mentioned below.

Stay hydrated
Water plays an important role in digesting food. Not consuming enough water may cause the bowel to not properly move down the tract, causing constipation. Studies have shown that staying hydrated relieves the symptoms of constipation.

Drinking carbonated water is a good way to hydrate yourself while relieving gas and bloating when you are constipated. Make sure you do not consume more of it since the sugars in carbonated water add on unnecessary calories. Sparkling water is said to work better than tap water in relieving constipation.

Include fiber in your diet
Fiber plays an important role in your diet. It adds on to the bulk and increases the consistency of the stool, making it faster and easier to pass. A study showed that 77% of cases with chronic idiopathic constipation found an improvement in the symptoms after the consumption of a fiber-rich diet.

Fibers present in wheat bran, vegetables, and whole grains are insoluble fibers that add bulk to your stool, helping you with easier bowel movements. The fibers in seeds, beans, lentils, nuts, oat bran, barley, and peas are soluble; they absorb water and form a gel-like substance, making your stools softer and easier to pass.

Increase the probiotic intake
Constipation has been strongly linked to the absence or imbalance of good bacteria in the gut. Probiotics improve the overall health of your gut, helping you overcome constipation. Probiotics produce lactic acid and short-chain fatty acids that soften the stool, making it easier to pass.

Probiotics are abundantly present in yogurt, kefir, kimchi, and sauerkraut. Adding these to your daily diet is always a good idea even if you don’t have constipation. Probiotic supplements also help when you take them regularly after consulting a physician. 

Try laxatives 
Laxatives like Senna help relieve constipation. Senna is made of various plant compounds called glycosides. These speed up the bowel movements by stimulating the nerves in your gut. They are available over-the-counter and can be taken orally or rectally.

It is advisable to take any medication only after consulting a doctor. However, pregnant women, breastfeeding women, and people with inflammatory bowel disease should avoid the consumption of this.

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