Constipation Home remedies: natural remedy for constipation

Constipation Home remedies: natural remedy for constipation

constipation home remedies: natural remedy for constipation

introduction

constipation, also called constipation, is a common problem that affects many people. It is defined as a difficult or irregular stool habit, which leads to reduced frequency and/or difficulties in bowel movements. Fortunately, there are many home remedies that can help relieve constipation and promote the natural intestinal movement without having to fall back on prescription medication. In this article we will look at some effective natural home remedies for constipation.

causes of constipation

Before we turn to the home remedies, it is important to understand the possible causes of constipation. The most common causes are:

1. A lack of fiber in the diet: fiber is essential for maintaining healthy digestion. A low -fiber diet can lead to constipation.

2. A lack of fluid intake: Drinking enough water is important to ensure good stool consistency. Dehydration can lead to constipation.

3. Lack of movement: An inactive lifestyle can slow down the intestinal movements and increase the risk of constipation.

4. Side effects of medication: Some medication, such as certain pain relievers, antidepressants and iron preparations, can cause constipation.

home remedies for constipation

1. Dietary diet

The consumption of fiber -rich food is one of the most effective methods to prevent and treat constipation. Fillers increase the stool volume and promote regular digestion. Food such as whole grains, oatmeal, vegetables, fruit, legumes and nuts are rich in fiber and should be integrated into the daily diet.

2. Drink sufficient fluid

To ensure smooth digestion, it is important to drink enough liquid. Water is the best option to avoid constipation. Experts recommend drinking at least 8 glasses of water a day. Avoid excessive consumption of tea, coffee or alcoholic beverages, as they can have a draining effect.

3. Regular physical activity

Regular physical activity is important to promote intestinal health and avoid constipation. Movement stimulates the intestinal movement and increases blood flow to the digestive tract. Try to incorporate moderate movement in your daily routine for at least 30 minutes of moderate movement such as going, jogging or cycling.

4. Flax seeds

linseed are rich in fiber and can help to improve stool consistency. They also contain healthy fats that support intestinal health. A tablespoon of flax seeds can be stirred in yogurt, muesli or smoothies. It is important to drink enough water if you consume flax seeds because they absorb liquid.

5. Psyllium shells

psyllium husks are natural sources of fiber and can help relieve constipation. You can improve chair consistency and promote intestinal movement. For the best results, you should take psyllium husks with sufficient water because they absorb liquid.

6. Plum juice

plum juice is a well -known home remedy for constipation. The natural plant substances contained can stimulate intestinal movements and promote digestion. Drink a glass of plum juice every day to relieve constipation.

7. Probiotics

probiotics are living bacteria that can support intestinal health. You can restore the balance of the intestinal flora and regulate the intestinal movements. Probiotics are included in fermented foods such as yogurt, sauerkraut and kimchi. You can also take probiotic nutritional supplements, after consultation with a doctor or pharmacist.

8. Warm water with lemon

A cup of warm water with lemon juice in the morning can stimulate digestion and prevent constipation. The lemon acids it contains can stimulate the bowel activity and improve stool consistency.

9. Aloe vera juice

aloe vera juice is another home remedy for constipation. The juice has a laxative effect and can help relieve constipation. Drink a glass of aloe vera juice every day to promote digestion.

frequently asked questions (FAQs)

1. How often should I consume high -fiber foods to avoid constipation?

Experts recommend consuming at least 25-30 grams of fiber a day to maintain healthy digestion.

2. Can movement really relieve constipation?

Yes, regular physical activity can help stimulate the intestinal movement and relieve constipation.

3. How long does it take for the home remedies to work against constipation?

The time required to feel a relief of constipation can vary depending on the person. As a rule, however, the home remedies should be effective within a few days to a week.

4. Are there side effects when taking psyllium husks or aloe vera juice?

In some people there may be bloating or abdominal pain if you take psyllium husks or aloe vera juice. It is important to adhere to the correct dosage and pay attention to the reaction of your body.

5. Can probiotic nutritional supplements cause constipation?

In some cases, probiotic nutritional supplements can temporarily lead to worsening the constipation. This may be due to the fact that the intestinal flora adapts to the new bacterial strains. In most cases, however, digestion should normalize within a few days.

FAZIT

constipation is a common problem that affects many people, but with the right home remedies and a healthy lifestyle, it can be treated effectively. A high -fiber diet, sufficient fluid intake, regular movement and natural home remedies such as linseed, psyllium shells, plum juice, probiotics, warm water with lemon and aloe vera can help to alleviate constipation and improve intestinal health. However, if the symptoms last longer or worsen, it is advisable to see a doctor to rule out possible underlying medical problems.