Constipation or constipation is often caused by a lack of fiber in the diet. Constipation also occurs as a result of a lack of exercise, or a side effect of some medications. Everyone experiences constipation from time to time, but the good news is that there are many safe and mild natural remedies to relieve and prevent constipation. With a little change in your daily routine, you can solve this problem without spending a lot of money at home. Natural remedies and lifestyle changes can help you deal with your current constipation and prevent it from recurring. If you are currently facing the problem of recurrent constipation, and none of the methods listed below can help you, visit a healthcare professional.
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Method 1 of 4: Taking Immediate Steps
Step 1. Drink plenty of water
Dry, hard stools are a common cause of constipation, so the more water you drink, the easier it will be to pass it out. Drinking more water is especially important if you are increasing your fiber intake in your diet.
- Men should drink at least 13 cups (3 liters) of fluids every day. Women should drink at least 9 cups (2.2 liters) of fluids daily.
- Avoid caffeinated or alcoholic beverages when you are constipated. Caffeinated beverages such as coffee and soda, as well as alcohol are diuretics. Diuretics will cause your body to become dehydrated by pulling fluids out through increased urination. This can make constipation worse.
- Other liquids, such as juices, clear broths, and herbal teas are good sources of fluids. Avoid caffeinated tea. Pear and apple juices are natural mild laxatives.
Step 2. Eat more fiber
Fiber is a natural laxative. Fiber can increase the water content in the stool and solidify it. This makes stools easier to pass and can pass through your large intestine more easily. Changing your fiber intake suddenly can cause gas and flatulence, so increase your fiber intake gradually over several meals. Experts recommend consuming at least 20 to 35 grams of dietary fiber daily.
- Fiber can decrease the amount of medication your body absorbs. Take the medication at least one hour before eating a fibrous meal or two hours after it.
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Some great options to increase your fiber intake include:
- Berries and other fruits, especially those with edible skins, such as apples and grapes.
- Dark green leafy vegetables such as lettuce, mustard, beet greens, and Swiss chard.
- Other vegetables such as broccoli, spinach, carrots, cauliflower, Brussels sprouts, artichokes, and chickpeas.
- Beans and legumes such as kidney beans, garbanzo beans, pinto beans, lima beans, and white beans, as well as lentils and cowpeas.
- Whole, unprocessed cereals. A key rule to remember is, if it's bright or white, it's likely processed. Choose whole grains like brown rice, popcorn, steel-cut oats, and barley. If you eat cereal, read the label to make sure your choice is high in fiber. Look for breads made from whole wheat, without flour that has been bleached and added certain ingredients.
- Nuts and seeds such as pumpkin seeds, sesame seeds, sunflower seeds, or flax seeds, as well as almonds, walnuts, and pecans.
Step 3. Eat prunes
Prunes are a fruit that is rich in fiber. This fruit also contains sorbitol, a sugar that can soften stools so that it can naturally help relieve constipation. Sorbitol is a mild bowel stimulant that helps reduce stool transit time, and lowers the risk of constipation.
- If you don't like the wrinkled texture or the unique taste, you can try drinking prune juice. However, prune juice has a lower fiber content than prunes.
- 100 grams of prunes contain 14.7 grams of sorbitol. While 100 grams of prune juice contains 6.1 grams of sorbitol. You should drink more prune juice to get the same health benefits, and you should also consume added sugar.
- Don't eat too many prunes. Prunes will start working in a few hours. It is important to allow one glass of prune juice through your intestines before drinking another glass, or you risk developing diarrhea.
Step 4. Avoid cheese and dairy products
Cheese and dairy products usually contain lactose, which some people are sensitive to. Lactose can cause gas, flatulence, and constipation for some people. If you have constipation problems, eliminate cheese, milk, and most other dairy products from your diet until you feel better.
The exception is yogurt, especially yogurt that contains live probiotics. Yogurt containing probiotics such as Bifidobacterium longum or Bifidobacterium animalis has been shown to help with more frequent stools and reduce pain
Step 5. Consuming materials that can solidify the stool
There are some mild herbs that have a laxative effect and can soften stools. These plants are psyllium, flaxseed, and fenugreek. You can often find supplements in capsule, tablet, or powder form at health food stores, and some pharmacies. Some of them are also available in the form of tea. Drink this ingredient with plenty of water.
- Psyllium is available in various forms, namely powder and caplets. This ingredient is also the active ingredient contained in commercial preparations such as Metamucil. Psyllium can cause gas or cramping in some people.
- Flaxseed is used for both constipation and diarrhea. Flaxseed contains fiber and omega 3 fatty acids. You can mix flaxseed into yogurt or cereal.
- Flaxseed is not recommended for people who have bleeding disorders, intestinal obstruction, or high blood pressure. Do not use flaxseed if you are pregnant or breastfeeding.
- Fenugreek is used to relieve some digestive disorders, such as stomach upset and constipation. Fenugreek is not safe to use if you are pregnant or breastfeeding. Do not give fenugreek to children.
Step 6. Drink castor oil
When you are constipated, castor oil can help stimulate your bowels. This oil will also lubricate your intestines so that stool can pass more easily.
- Castor oil is considered safe in general. However, you should only take the recommended dose. You should consult a doctor if you have appendicitis or intestinal obstruction. Do not use castor oil if you are pregnant.
- Castor oil can cause a variety of rare side effects, but it is uncomfortable to take too much of it. Excess doses of castor oil can cause stomach cramps, dizziness, fainting, nausea, diarrhea, skin rash, shortness of breath, chest pain, and a choking feeling in the throat. Call the emergency department if you drink too much castor oil.
- Note that fish oil can "cause" constipation. Unless advised by your doctor, do not take fish oil supplements to relieve constipation.
Step 7. Drink magnesium
Magnesium can be very effective in relieving constipation. This ingredient helps to draw water into the intestines and softens the stool so it can pass through your intestines. Talk to your doctor before taking magnesium supplements, as they can interact with medications such as antibiotics, muscle relaxants, and blood pressure control medications. Apart from foods like broccoli and legumes, there are other ways to get magnesium.
- You can drink magnesium by adding a teaspoon (or 10 - 30 grams) of Epsom salt (magnesium sulfate) to 180 - 240 ml of water. Stir until smooth and drink. This solution may taste unpleasant to some people.
- Magnesium citrate is available in tablet and oral suspension form. Take the recommended dose as stated on the package (or according to the dose recommended by your doctor or pharmacist). Take a full glass with each dose.
- Magnesium hydroxide, also known as milk of magnesia, is also effective for treating constipation.
Method 2 of 4: Changing Lifestyle in the Long Term
Step 1. Include yogurt in your daily diet
Yogurt contains live bacterial cultures (probiotics) that create a healthy environment for your digestive system to stay healthy and pass stool regularly. Try adding a cup of yogurt to your daily diet.
- The bacteria in yogurt are thought to be able to change the microflora in the gut. This will reduce the time it takes your food to digest and flow out of the digestive system.
- Check the label to make sure the yogurt you buy contains live "active cultures." Without live cultures, yogurt will not produce the same effect.
- Fermented foods containing other live bacteria, such as kombucha, kimchi and sauerkraut, also contain live bacteria that aid digestion and relieve constipation.
Step 2. Avoid processed foods
Processed foods and fast food can cause chronic constipation. These foods are often high in fat and low in fiber, and do not contain many nutrients. Foods to stay away from include:
- Cereals that have been processed or "fortified". White bread, cakes, pasta, and breakfast cereals are often made from flour that has lost a lot of fiber and nutrients. Opt for whole grains instead.
- Fast food. Foods high in fat and sugar can cause constipation. Your body will try to get calories from fat first, which is slow to digest.
- Sausage, red meat, and processed meats are often high in fat and salt. Look for low-fat meats such as fish, chicken, and turkey.
- Potato chips, French fries, and other low-nutrient foods are very low in fiber. Opt for baked or grilled sweet potatoes, or popcorn instead.
Step 3. Get more exercise
Lack of exercise can cause your intestines to become weak, making it difficult to pass stools regularly. A sedentary lifestyle can affect digestion and cause constipation. Try to exercise moderately at least 3-4 times a week.
Walking, cycling, jogging, and yoga are all great options. Even exercise for 10-15 minutes every day can help you urinate more regularly
Step 4. Don't ignore your body's rhythm
Your body will tell you when it's time to pee. The range of bowel movements that are considered "normal" is very wide. Many people have bowel movements 1-2 times a day, but others may only have bowel movements 3 times a week. As long as your body is comfortable, there's no need to worry about how often you poop.
Constipation may be caused or made worse by holding a bowel movement. If you delay bowel movements frequently, this can cause your body to stop sending signals to have a bowel movement. Delaying bowel movements can also make stools more difficult to pass later
Step 5. Avoid dependence on laxatives
Taking too many laxatives, especially stimulant laxatives, can cause your body to become dependent on them. If you are chronically constipated, talk to your doctor about other treatment options.
Laxatives containing polyethylene glycol are generally safer to use than other types
Method 3 of 4: Trying Other Options
Step 1. Exercise
If you can, try walking every few hours to "massage" your intestines.
- Start walking slowly for about 30 seconds. Increase your speed to be as fast as possible but don't run.
- Walk briskly for about 5 minutes. Then slow down for another 5 minutes. Try to walk for 10 minutes every hour or two.
- If you can't fulfill that amount of time because of work, don't worry. Try to slip in brisk walking whenever you can.
- If you are severely constipated, this exercise may feel uncomfortable, but don't give up. This exercise is better than having to be constipated one more day.
Step 2. Try different positions
Aboriginal people defecate in a squatting position, and this position can help you. When you use the toilet seat, use a stool or the edge of the tub to support your feet.
Try to keep your knees as close to your chest as possible. This position will increase the pressure on your intestines and make it easier for stool to pass
Step 3. Try yoga
There are several yoga poses that you can try to stimulate the intestines and establish a comfortable body position when urinating. This pose can increase the pressure in your intestines and make stools easier to pass. These poses include
- Baddha Konasana: In a sitting position, bend your knees and bring your feet together so that your palms are touching, and hold your toes with your hands. Quickly open your legs, then bend forward so that your forehead touches the floor. Hold for 5 to 10 breaths.
- Pavanamuktasana: In a lying position, stretch your legs forward. Lift one leg towards your chest, and hold it in your hand. Straighten one leg, and pull your knee close to your chest, holding it in position with your hands, and arching or wiggling your toes. Hold this position for 5 to 10 breaths, then repeat with the other leg.
- Uttanasana: From a standing position, straighten your legs and bend your torso from the hips. Touch the floor with your hands, or grasp the heels of your feet. Hold for 5 to 10 breaths.
Step 4. Drink mineral oil
Liquid mineral oil will coat your stool with a thin, water-resistant layer of oil. This will help keep your stool moist and pass through your colon more gently. You can find mineral oil at most pharmacies and drug stores. This oil is usually available in the form of a mixture with milk, juice, or water to drink.
- Do not take mineral oil without consulting your doctor first if you have any of these conditions: food or drug allergies, pregnancy, heart failure, appendicitis, difficulty swallowing, stomach pain, nausea or vomiting, rectal bleeding, or kidney problems.
- Do not take laxatives or other stool softeners at the same time as mineral oil, unless directed by your doctor.
- Do not give mineral oil to children under 6 years of age.
- Do not drink mineral oil regularly. Regular use can lead to dependence on its laxative effect. It can also inhibit the absorption of vitamins A, D, E, and K in your body.
- Do not take more mineral oil than the recommended dose. Excess doses of mineral oil can cause severe side effects, including abdominal pain, diarrhea, nausea, and vomiting. If you take more mineral oil than the recommended dose, seek emergency medical attention immediately.
Step 5. Try herbal laxatives
For rare or severe constipation, there are stronger herbs to help relieve it. These herbs are usually not safe for long-term use, and should only be used as a last resort if other methods have not worked. These herbal treatments generally include:
- Senocide is a stimulant laxative. This ingredient hydrates the intestines to help you pass stool more easily. The natural laxative of the Sena plant takes 6 - 12 hours to work. This material is usually available in the form of a suspension and an oral tablet.
- If you have recently had surgery, have been using daily laxatives, or have digestive tract problems, talk to your doctor before using senna.
- European buckthorn is sometimes used to treat constipation. This ingredient is only recommended for short-term use (less than 8 - 10 days). This ingredient can cause side effects such as cramps, diarrhea, muscle weakness, and heart problems. This ingredient should not be used if you are pregnant, nursing, or under 12 years of age.
- Do not take european buckthorn if you have abdominal pain, or digestive tract problems, such as appendicitis, Crohn's disease, IBS, or ulcerative colitis.
Method 4 of 4: Knowing When You Need Medical Help
Step 1. Seek immediate medical attention if you experience severe pain or have bloody stools
While you shouldn't worry, these symptoms may signal that you have a more serious problem than constipation. Once your doctor has determined the cause of your symptoms, you can get the right treatment. If you experience any of the following symptoms, visit your doctor or emergency room immediately.
- Bleeding from the rectum
- Defecation with blood
- Constant pain in the abdomen
- Bloated
- It's hard to pass the wind
- Throws up
- Pain in the lower back
- Fever
Step 2. See a doctor if you haven't had a bowel movement for more than 3 days
You may need a laxative that is stronger and can only be purchased with a prescription. In addition, the doctor also needs to determine the cause of the constipation you are experiencing.
- Doctors can prescribe drugs that are not sold over the counter.
- Laxatives usually take about 2 days to take effect. Also, you should not use this for more than 1 week.
Step 3. See a doctor if you have chronic constipation that doesn't get better with home treatments
If you experience constipation for several days a week for at least 3 weeks, the problem you are experiencing is chronic. Your doctor can help find out why you are constipated so often. In addition, doctors can provide treatment options such as prescription laxative drugs that can help smooth bowel movements.
Tell your doctor what dietary or lifestyle changes you are making. Your doctor may recommend several different things to relieve constipation
Step 4. Consult a doctor if your family has a history of colon or rectal cancer
Constipation is a mild problem that will generally go away on its own by changing your diet or lifestyle. While it's likely that you don't have a serious health problem, it's a good idea to discuss your medical history with your doctor. Your doctor will help you recognize the signs of a serious illness so that it can be treated early.
Most likely, your doctor will recommend that you continue with home remedies to relieve constipation. However, remember that prevention is always better than cure
Tips
- If you have recurring constipation, and none of the above can help, visit a health professional, and share your concerns.
- If your constipation does not subside, combine some of the ways above. For example, increase the intake of fiber in your diet, walk, drink sena tea, and try yoga positions all at once. However, do not take several types of laxatives at once.
- Fiber-rich foods and drinking lots of water will usually not only relieve, but can also prevent constipation.
- Even if it's difficult, try to relax and let your bowels (and gravity) work while you're having a bowel movement.
- Try drinking lemon water. The acid in the lemon will soften the stool and make it easier to pass.
- Predicting which method, how well, and when it will work is difficult. Be sure to take the time to go to the bathroom, and there are toilets available when you need to use them.
- Drinking warm water and honey can also help.
Warning
- Only use a treatment at the recommended dose. Taking more than the recommended dose can cause serious side effects.
- “Natural” does not mean “safe.” Consult your doctor or pharmacist before using natural medicines, especially if you have certain health conditions. Herbs and foods can interact with a number of medications as well as with different health conditions.
- If you are pregnant or nursing, or caring for a child or infant who is constipated, consult a healthcare professional before trying any of the remedies listed in this article.
- Do not take laxatives if you have severe stomach pain, vomiting, or nausea.
- Aloe vera sap is a natural laxative. In the United States, the FDA does not allow aloe vera sap to be sold over-the-counter for safety reasons. Aloe vera sap contains ingredients that are very strong and can irritate your intestines. Its use is not recommended.
