10 Incredible Home Remedies for Constipation You Should Know

10 Incredible Home Remedies for Constipation You Should Know

Here you will find the most common home remedies for constipation. Even if it is sometimes difficult to find the right home remedy, sometimes it is not that far away. You already have most of the home remedies in your household, as the name suggests.

Constipation is an incredibly common problem

Constipation affects approximately 20% of people in the United States, resulting in 8 million doctor visits per year.

People may experience constipation because of the foods they eat or avoid, their lifestyle habits, the medications they take, or the medical conditions they have. For many, the cause of their chronic constipation is unknown. This is called chronic idiopathic constipation.

Constipation is characterized by the following symptoms.

• weniger als drei Stuhlgänge pro Woche
• harter, trockener oder klumpiger Stuhl
• Schwierigkeiten oder Schmerzen beim Stuhlgang
• ein Gefühl, dass nicht der gesamte Stuhlgang abgelaufen ist
• Verstopfung kann schwerwiegende negative Auswirkungen auf die Lebensqualität sowie auf die körperliche und geistige Gesundheit haben.

There are many natural ways to relieve constipation. People can do this from the comfort of their own homes, and most of them are backed by science.

Here are 13 natural home remedies for constipation

Drink more water

A person with constipation should try drinking more water.
Being regularly dehydrated can lead to constipation. To prevent this, it's important to drink enough water and stay hydrated.

If a person is suffering from constipation, they may find relief by drinking some carbonated (sparkling) water. This can help them rehydrate and get things going again.

Some studies have found that sparkling water is more effective than tap water in relieving constipation. This includes people with digestive disorders or dyspepsia and people with chronic idiopathic constipation.

However, it is not a good idea to drink carbonated drinks such as sugary soda as these drinks have harmful health effects and can worsen constipation.

Some people with irritable bowel syndrome (IBS) find that carbonated drinks make their symptoms worse, so these individuals may want to avoid bottled water and other carbonated drinks.

Bottom line: Dehydration can cause constipation, so make sure you drink enough water. Sparkling water can be even more effective at relieving constipation.

Eat more fiber

Eat more fiber, especially soluble, non-fermentable fiber.
To treat constipation, doctors often advise people to increase their fiber intake.

This is because increasing fiber intake increases the bulk and consistency of stools, making them easier to pass. It also helps them pass through the digestive system faster.

In fact, a 2016 review found that 77% of people with chronic constipation benefited from fiber supplementation.

However, some studies have found that increasing fiber intake can actually make the problem worse. Others report that fiber improves stool frequency but may not help with other constipation symptoms such as stool consistency, pain, bloating, and bloating.

That's because different types of fiber have different effects on digestion. There are many different types of fiber, but generally they fall into two categories: insoluble fiber and soluble fiber. Insoluble fiber—found in wheat bran, vegetables, and whole grains—makes stool thicker and can help it pass through the digestive system more quickly and easily.

Soluble fiber - found in oat bran, barley, nuts, seeds, beans, lentils and peas, and some fruits and vegetables - absorbs water and forms a gel-like paste that softens stool and improves its consistency. Non-fermentable soluble fiber like psyllium is the best choice for treating constipation.

A 2020 review found psyllium to be 3.4 times more effective than insoluble wheat bran for constipation. Various brands of psyllium fiber are available online. Studies examining the effects of insoluble fiber to treat constipation have produced mixed results.

This is partly because insoluble fiber can make the problem worse for some people with a functional bowel problem such as IBS or chronic idiopathic constipation. Some fermentable soluble fiber may also be ineffective in treating constipation because it is fermented by bacteria in the intestines and loses its ability to hold water.

To prevent constipation, people should aim to consume a mix of soluble and insoluble fiber. The recommended total fiber intake per day is 25 grams (g) for women and 38 g for men.

Conclusion: Try to eat more fiber-rich foods. A dietary supplement with soluble, non-fermentable fiber such as psyllium can also help.

Train more

Various research studies have reported that exercise could help improve symptoms of constipation.

Studies have linked a sedentary lifestyle with an increased risk of constipation. For this reason, some health experts recommend increasing exercise to get the stool moving.

However, not all studies agree that exercise treats constipation. Therefore, more research is needed. Other studies have reported that while exercise did not always improve the frequency of going to the toilet, it reduced some symptoms and improved people's quality of life.

For people with irritable bowel syndrome, moderate exercise (brisk walking) can improve digestive symptoms and quality of life. However, vigorous exercise (jogging) could worsen symptoms for some. Try gentle exercise—like regular walks, swimming, cycling, or jogging—to see if it helps.

Bottom line: Exercise can relieve symptoms of constipation for some people.

Drink coffee, especially caffeinated coffee

Drinking coffee can help relieve constipation.
For some people, drinking coffee can increase the urge to go to the bathroom. This is because coffee stimulates the muscles in the digestive system.

In fact, a 1998 study found that caffeinated coffee can stimulate the gut in the same way as a meal. This effect was 60% stronger than drinking water and 23% stronger than drinking decaffeinated coffee.

Coffee may also contain small amounts of soluble fiber, which helps prevent constipation by improving the balance of gut bacteria. However, caffeine's gut-stimulating properties may be stronger in people with irritable bowel syndrome. It could also worsen digestive problems.

People with IBS can try cutting caffeine from their diet to see if it helps. Learn more about foods and drinks that can relieve constipation here.

Conclusion: Coffee can help relieve constipation by stimulating the intestinal muscles. It may also contain small amounts of soluble fiber.

Take senna, an herbal laxative

Senna is a popular safe and effective herbal laxative that helps treat constipation. It is available in both oral and rectal forms over the counter and online. Senna contains plant substances called glycosides, which stimulate the nerves in the intestines and speed up bowel movements.

Doctors consider Senna safe for adults for a short time, but people should see a doctor if their symptoms don't go away after a few days. Doctors typically do not recommend Senna for pregnant women, breastfeeding women, or people with certain health problems such as inflammatory bowel disease.

Conclusion: The herbal laxative Senna is a popular remedy for constipation. It stimulates the nerves in the intestines to speed up bowel movements.

Eat probiotic foods or take probiotic supplements

Probiotics can help prevent chronic constipation. Probiotics are live, beneficial bacteria that occur naturally in the intestines. These include Bifidobacteria and Lactobacillus. People can increase their levels by eating probiotic foods.

Some people with chronic constipation have an imbalance of bacteria in their intestines. Eating more probiotic foods could help improve this balance and prevent constipation.

A 2019 review found that taking probiotics for 2 weeks can help treat constipation, increase stool frequency, and stool consistency. They may also help treat constipation by producing short-chain fatty acids. These can improve bowel movements and make bowel movements easier.

Alternatively, try a probiotic supplement. Some studies have found that people began to feel the benefits of these supplements after 4 weeks.

Try taking probiotic supplements available online or eating probiotic-rich foods to see if this helps with constipation. Prebiotic foods include:

• Joghurt
• Sauerkraut
• Kimchi

Conclusion: Probiotics can help treat chronic constipation. Try eating probiotic foods or taking a supplement.

Over-the-counter or prescription laxatives

A person can talk to a doctor or pharmacist about choosing an appropriate laxative. Different species have different methods of action, but all are effective for constipation (40, 41).

A doctor may recommend one of the following types:

• Füllstoffe: Dies sind Abführmittel auf Faserbasis, die den Wassergehalt des Stuhls erhöhen.
• Stuhlweichmacher: Diese enthalten Öle, um den Stuhl weicher zu machen und seinen Durchgang durch den Darm zu erleichtern.
• Stimulierende Abführmittel: Diese stimulieren die Nerven im Darm, um den Stuhlgang zu beschleunigen.
• Osmotische Abführmittel: Diese erweichen den Stuhl, indem sie Wasser aus dem umgebenden Gewebe in das Verdauungssystem ziehen.

However, most of these laxatives should not be taken regularly without speaking to a doctor.

Conclusion: Laxatives are effective for relieving constipation. Talk to a doctor or pharmacist about the best ones.

Try a low FODMAP diet

Constipation can be a symptom of IBS. The low FODMAP diet is an elimination diet that helps treat IBS and can relieve IBS-related constipation. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols.

The diet involves limiting high FODMAP foods for a period of time before reintroducing them to determine which the body can tolerate. For people with IBS where constipation is prevalent, the low FODMAP diet alone is often not enough. Such people probably need to pay attention to other aspects of their diet, such as: B. enough water and fiber to experience relief from their symptoms.

Conclusion: A low FODMAP diet can help relieve IBS-related constipation. However, this alone cannot provide sufficient relief.

Eat shirataki noodles or take a glucomannan supplement

Glucomannan is a type of soluble fiber from the roots of the Konjac plant. Some research suggests it is effective against constipation. In addition to improving bowel movements, glucomannan can also act as a prebiotic to improve the balance of good bacteria in the gut.

A study in children found that 45% of those who took glucomannan experienced relief from severe constipation, compared to just 13% in the control group. However, another controlled study found no significant effects.

People can get glucomannan from supplements or by eating shirataki or konjac noodles. Glucomannan supplements are also available. They vary in their benefits depending on the brand, so it is best to compare brands before purchasing. Glucomannan supplements are available online.

Conclusion: Glucomannan may help treat constipation in some people. Sources include dietary supplements and shirataki noodles.

Eat prebiotic foods

Prebiotics are indigestible carbohydrate fibers. Prebiotics include oligosaccharides and inulin. Although fiber reduces constipation by improving stool consistency and bulk, prebiotics work by improving digestive health.

Prebiotic fiber improves digestive health by feeding the beneficial bacteria in the gut, which boosts probiotics and improves the balance of gut bacteria. In fact, some prebiotics can help increase bowel movement frequency and make stools softer.

Prebiotic foods include:

• Chicoree
• Jerusalem Artischocken
• Knoblauch
• Zwiebeln
• Bananen
• Lauch
• Kichererbsen

However, garlic and onions are not part of a low-FODMAP diet because these foods can trigger symptoms in people with irritable bowel syndrome.

Bottom line: Foods containing prebiotic fiber can improve digestive health and the balance of beneficial gut bacteria. Prebiotics can help relieve constipation.

Try magnesium citrate

Magnesium citrate is a popular home remedy for constipation. It is a type of osmotic laxative that people can buy over the counter or online.

Taking moderate amounts of magnesium supplements can help relieve constipation. Doctors use higher dosages to prepare and cleanse the intestines before surgery or other medical procedures.

Conclusion: Taking magnesium citrate, an over-the-counter dietary supplement, can help relieve constipation.

Eat prunes

Prunes are a natural laxative.
Prunes and prune juice are often touted as a natural remedy for constipation - and for good reason. Plums are perhaps the most accessible natural solution available. In addition to fiber, plums also contain sorbitol. This is a sugar alcohol that has a laxative effect.

Some studies have shown that prunes may be more effective than fiber like psyllium. The effective dosage can be about 50 g or seven medium-sized plums twice a day. However, people with IBS should avoid prunes because sugar alcohols are high FODMAP foods.

Conclusion: Plums contain the sugar alcohol sorbitol, which has a laxative effect. Prunes can be a very effective remedy for constipation.

Try to avoid dairy products

In people with an intolerance, consuming dairy products can cause constipation due to its effects on intestinal movements. This includes children who cannot tolerate cow's milk protein and adults with lactose intolerance.

If someone suspects milk intolerance, they can see their doctor for a diagnosis. The doctor may recommend temporarily eliminating dairy products from the diet while increasing other calcium-rich foods to see if this improves symptoms.

Conclusion: Dairy products or lactose intolerance can lead to constipation in some people. For these people, removing dairy products from the diet may help relieve symptoms.

Addendum

Constipation is uncomfortable and has a number of possible causes. However, many home remedies and natural methods can help. If constipation persists, a person can speak to their doctor to determine the cause and find an effective treatment. However, many of the natural home remedies in this article can provide significant relief.
Topic: constipation, constipation, constipation, constipation, constipation, constipation, constipation, constipation, constipation
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