Constipation affects about 20% of people in the U.S. People might experience constipation because of the foods they eat, lifestyle choices, medications they have, or their medical conditions. For many people, the cause of chronic constipation is not known. This is called chronic idiopathic constipation.
There are many effective natural ways to get relief from constipation. Some of the powerful home remedies for constipation are given below.
1. Drink more water
Being dehydrated can make people constipated. To prevent it, they should drink enough water and always stay hydrated. When you are constipated, you might get relief from drinking carbonated water. It could help them rehydrate.
Some studies have revealed that water is more effective than the tap water in curing constipation. It includes in people having indigestion, or dyspepsia, as well as people suffering from chronic idiopathic constipation.
Drinking carbonated drinks like sugary soda is always not a good idea, since these beverages could have negative health effects and might make constipation even worse.
Some people with irritable bowel syndrome has sound that carbonated drinks worsen these symptoms, therefore these people might want to avoid sparkling water and many other carbonated drinks.
2. Eat more fiber
To treat constipation, medical experts suggest people to increase dietary fiber intake. This is because fiber intake increases bulk and consistency of the bowel movements, thereby making it easier to pass. It helps them pass through digestive system more easily.
A 2016 review revealed that 77 percent of people having chronic constipation got relief by adding fiber.
However, few studies showed that increasing fiber consumption can make the problem even worse. Dietary fiber often improves stool frequency, however might not help with the other symptoms of constipation like stool consistency, bloating, pain, and gas.
This is because various types of dietary fiber also have different impacts on digestion.
There are different dietary fibers, but they fall into two main categories: soluble fibers and insoluble fibers.
Insoluble fibers in vegetables, wheat bran, and whole grains helps add bulk to stools and might help these pass quickly and easily.
Soluble fibers present in barley, oat bran, nuts, seeds, lentils, beans, and peas, and some vegetables and fruits absorb water and form the gel-like paste that softens the stools.
3. Exercise more
Various research studies showed that exercise can help improve symptoms of constipation.
Studies have associated sedentary lifestyles to increased risk of constipation. Due to this, healthcare experts recommend involving in exercise to get stool moving.
Not all studies found that exercise cures constipation. So, more research is required.
Other studies have revealed that though exercise didn’t improve the number of times persons went to bathroom; it reduced some symptoms and also improved the people’s quality of life.
Moderate exercise like brisk walking could improve the digestive symptoms and the quality of life scores. But, different exercise like jogging can make the symptoms even worse.
Try doing gentle exercise like going for walks, cycling, swimming, or jogging to check if it helps.
4. Eat probiotic foods
Probiotics might help in preventing chronic constipation. Also, probiotics are beneficial bacteria which naturally lie in the gut. These include Lactobacillus and Bifidobacteria.
People can increase the levels by consuming probiotic foods.
Some people who suffer from chronic constipation face an imbalance of bacteria in the gut. Consuming probiotic foods can help improve the balance and also prevent constipation.
A 2019 study revealed that taking probiotics for about two weeks could help treat constipation, enhancing stool frequency as well as stool consistency.
People can also help cure constipation by having short-chain fatty acids. They might improve gut movements, and make it easier to pass the stools.
Try a probiotic supplement. A few studies found that people felt the benefits of the supplements after about 4 weeks.
Start taking probiotic supplements that are available on the market, or eat probiotic-rich foods to check if it helps with constipation.