If you've been constipated lately, don't be shy. According to the National Digestive Diseases Information Clearinghouse, which is part of the American National Institutes of Health, constipation is the condition of having bowel movements less than three times a week, and the stools are hard, dry, and small so that they are painful and difficult to pass. This can cause bloating, irritation, and other discomfort. Constipation affects millions of people, but don't stand still. Learn some quick remedies to ease bowel movements for now, and learn about long-term solutions and prevention.
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Part 1 of 2: Overcome Constipation Quickly
Step 1. Chew sugar-free gum
Sorbitol, the sweetener used in most sugar-free gum, is an ingredient in many laxatives. If you are constipated and need to have a bowel movement, chew sugar-free gum.
Do not use this method as a long-term solution. High levels of sorbitol can cause stomach irritation and other digestive problems
Step 2. Drink coconut water
Coconut water is gaining popularity as an after-workout drink and has a natural laxative effect, as well as a diuretic and other health benefits. Drinking a bottle of coconut water can help relieve constipation symptoms, or drinking raw coconut milk.
Do not exaggerate. Drinking too much coconut water can have the opposite effect, making your stools too soft
Step 3. Drink a tablespoon of olive oil and lemon juice
If you are constipated, take a spoonful of extra virgin olive oil and a spoonful of lemon juice in the morning on an empty stomach. Olive oil is a common home remedy used to improve digestion and lubricate stools.
- Flaxseed oil and orange juice are also widely used as home remedies to treat constipation, although there is no scientific verification.
- In general, doctors do not recommend the use of mineral oil or castor oil for the treatment of constipation. Mineral oil can cause problems such as vitamin deficiency, and castor oil can cause long-term constipation.
Step 4. Drink warm lemon water
The benefits of drinking warm lemon water in the morning are difficult to ascertain, but it has become a popular home tonic that is thought to support weight loss, treat skin, and prevent colds. However, lemon juice does stimulate liver function, which helps you digest food more thoroughly so that stools can be expelled more easily.
Drink one glass of warm water with one tablespoon of lemon juice in the morning on an empty stomach. For added taste and nutrition, add a little raw honey and turmeric powder
Step 5. Try live cultures
Natural yogurt, fermented kombucha drink, and naturally fermented sauerkraut are sources of good probiotic bacteria that are commonly used to treat digestive problems, including constipation and diarrhea. If your constipation is caused by a viral infection or other illness, the solution may be foods that contain probiotics.
- Research on probiotic cultures and constipation is mixed, and probiotics are commonly used to treat diarrhea, but gut flora is an important part of overall digestive health.
- Some people prefer prebiotics over probiotics because if you feed existing probiotics, you are supporting the growth of good bacteria, as opposed to feeding good bacteria from another source (usually cattle). With prebiotics, you form a healthy, stable gut, and you don't have to rely on a food supply for new bacteria. You create a competitive situation that reduces the bad bacteria's ability to find food because the good bacteria grow faster, outperforming the bad bacteria in numbers and opportunities.
Step 6. Drink some caffeine, for a while
For many people, a cup of coffee in the morning is a quick way to have a bowel movement. The stimulant properties of caffeine do stimulate the intestinal muscles so that defecation becomes easier. Drink a cup of coffee or tea that contains caffeine in the morning as a quick and temporary way to deal with constipation.
Do not use this method as a long-term solution in your morning bowel routine. Coffee is a diuretic, meaning it draws water out of the stool, making it harder to expel. Limit caffeine intake as much as possible
Step 7. Drink a cup of aloe vera juice
Ready-made aloe vera juice can be found in stores, and if taken every few hours can help with constipation. Dried aloe vera is also available in capsule form at natural drug stores for use as a constipation treatment.
Step 8. Drink dandelion tea
Dandelions have health benefits. Tea made from dandelion root is a widely used and effective constipation remedy because it is rich in phytonutrients. Dandelion root is used in various natural herbal concoctions that are sold commercially as the treatment of various problems, such as constipation, liver function, kidney function, and other digestive problems. Dandelion root also tastes great and is widely available.
Part 2 of 2: Preventing Constipation
Step 1. Drink more water
Constipation comes occasionally. But if this is a problem that is often experienced, lifestyle changes are the solution. Patients with constipation are advised to drink two liters of water a day so that the stool does not dry out.
- Carry a 1 liter refillable water bottle with you wherever you go, and try to drink one liter throughout the morning before lunch, and one liter after lunch. Easy to remember.
- Start the day with a glass of water to help remember that you need to keep drinking throughout the day.
- Avoid excessive alcohol consumption. Alcohol and caffeine both absorb fluids from the body's system, making stools dry.
Step 2. Eat more fiber
Perhaps the most important lifestyle change for smooth bowel movements is eating enough fiber so that stools are larger and softer. If you are constipated, you need more fiber. Gradually increase your fiber intake until you reach 20–35 grams of fiber daily. Among the good sources of fiber are:
- Rice bran and whole grains in high-fiber cereals, breads, and brown rice.
- Vegetables such as broccoli, brussel sprouts, carrots, and asparagus
- Green leafy vegetables such as kale, spinach, and mustard greens
- Fresh fruit, such as apples, berries, prunes, and pears
- Dried fruit such as raisins, apricots and prunes
- Beans, legumes and lentils
Step 3. Avoid saturated fat
A diet high in saturated fat usually causes chronic constipation and other health problems. If you eat a lot of cheese and other dairy products, processed foods, and meats, constipation will get worse.
- Try replacing red meat with lean protein sources, such as fish and beans.
- Try to cook yourself more often to avoid consuming processed and packaged foods which usually contain very high saturated fat.
Step 4. Take a fiber supplement
Unlike laxatives, you can take a daily fiber supplement, sometimes called a "stool-forming laxative." Fiber supplements help make stools larger and softer. While safe for daily use, these supplements can interfere with the body's ability to absorb certain medications, and in some people can cause bloating, cramping, and gas. Drink plenty of water when you take a fiber supplement.
Over-the-counter fiber supplements and stool-forming laxatives include Metamucil, FiberCon, and Citrucel
Step 5. Exercise regularly
Moving the body and cardiovascular exercise will also help smooth bowel movements. The increased amount of energy expended helps improve the digestive tract and keeps the digestive system functioning properly.
- Wait an hour after eating to exercise. You have to give enough time for the blood to flow to the stomach and digestive organs for the food to be digested properly.
- Walking after eating is one of the best exercises to help with bowel movements. Try to walk at least 10-15 minutes three times a day, if you can.
Step 6. Make time to go to the toilet
Sure, everyone is busy, but we all need to have regular bowel movements. No matter what method you use to deal with constipation, you should still spend enough time on the toilet if you have to. Don't wait, go to the toilet now.
- Never get arrested. Resisting the urge to defecate will only make constipation worse.
- If you have regular bowel movements in the morning, but are in a hurry because you have to go to work, try getting up earlier and having breakfast at home. Allow enough time to relax and use the toilet before going out to face the world.
Step 7. Chew food more thoroughly
Most people miss one of the most important parts of the digestive process, which is chewing properly. Food begins to break down in the mouth, where saliva completes an important step in the digestive process. Make sure you eat slowly and chew each mouthful several times.
Food that is not chewed properly may not necessarily cause constipation, but it does play a role in intestinal blockage, and together with inadequate fiber intake, can cause trapped gas and constipation. Food that is not chewed properly can make constipation worse
Step 8. Relax
There are many cases of constipation caused by high levels of stress. Overwork, busyness, and stress can affect the digestive tract and cause constipation. Try to take time to rest each day by practicing various techniques to help calm yourself and reduce stress.
- Try meditation, or progressive muscle relaxation, which focuses energy on progressively relaxing one muscle at a time in each limb.
- Constipation while traveling is a common problem people experience. If you have trouble having a bowel movement while traveling, try to be more proactive.
Step 9. See a doctor or naturopathic specialist for long-term constipation
Most cases of constipation are caused by poor diet. But chronic constipation can occur for a variety of reasons, including irritable bowel syndrome, Crone's disease, and other problems. Constipation can also occur as a result of the medications you take. In such cases, constipation can be treated by stopping taking the drug or treating the problem.
- Ask your doctor about using laxatives. There are many different types of laxatives, including lubricating laxatives, osmotic laxatives, and stimulants. Laxatives can provide short-term results, but can make the situation worse in the long run. If you have diabetes, check with your doctor before using osmotic laxatives, as these can cause electrolyte imbalances and other problems.
- Stool softeners such as Colace and Surfak add fluid to the stool making it easier to remove. Stool softeners allow you to avoid straining during a bowel movement. Your doctor may recommend this product if your constipation is caused by labor or surgery.
- A naturopath can provide dietary and lifestyle advice, and address the underlying health problem.
Tips
- Don't be frustrated. Your poop may take some time to come out, but know that this will pass and the problem will be resolved.
- Get plenty of rest. The lying position helps the breathing process and can reduce pain in the intestinal area.
- Enemas are sometimes used to treat constipation, but they have side effects. You should change your diet and use only laxatives.
- Drinking hot drinks can help. Hot drinks such as tea or honey water that is drunk right before going to the bathroom will help because it can heat up the body and make constipation feel lighter.
