How to Fix Constipation Naturally? Top 5 Remedies
Constipation is a prevalent gastrointestinal problem characterized by infrequent bowel movements, difficulty passing stool, and a feeling of incomplete evacuation. It can lead to discomfort and impact overall health and quality of life.
What Causes Constipation?
Constipation is a condition characterized by infrequent and difficult-to-pass bowel movements. Various elements can lead to constipation, such as:
Diet: Low fiber intake and high consumption of processed foods can lead to constipation.
Dehydration: Not drinking enough water can cause hard stools.
Lack of Exercise: Physical inactivity can slow down the digestive process.
Medications: Some medications, like painkillers and antidepressants, may lead to constipation as a possible side effect.
Medical Conditions: Conditions like irritable bowel syndrome (IBS), diabetes, and hypothyroidism can contribute to constipation.
How to Fix Constipation Naturally? 5 Ways
Understanding the causes of constipation and how to address it naturally can help you maintain a healthy digestive system. This blog explores the causes of constipation and provides five effective natural remedies to relieve it.
Eat Fiber Food
One of the most powerful strategies for preventing and alleviating constipation is to increase your consumption of dietary fiber. Fiber adds bulk to the stool and helps it pass more quickly through the digestive tract.
Foods Rich in Fiber: Whole grains, fruits, vegetables, legumes, and nuts.
Daily Fiber Intake: Aim for at least 25-30 grams of fiber per day.
Avoid Dairy Products
Dairy products can contribute to constipation, especially for those who are lactose intolerant or sensitive to dairy.
Limit Dairy Intake: Reduce the consumption of milk, cheese, and other dairy products.
Alternatives: Consider choosing plant-based alternatives to dairy milk, such as almond milk, soy milk, or oat milk.
Eat Probiotic Foods
Probiotics are beneficial bacteria that can improve gut health and aid digestion. Consuming probiotic-rich foods can help regulate bowel movements and alleviate constipation.
Probiotic Foods: Yogurt, kefir, sauerkraut, kimchi, and other fermented foods.
Exercise Regularly
Physical activity stimulates the digestive system and helps food move through the intestines more efficiently.
Types of Exercise: Walking, jogging, yoga, and other moderate exercises.
Exercise Routine: Prioritize getting at least 30 minutes of physical activity on most days of the week.
Try Colonic Massage
Colonic or abdominal massage can help stimulate bowel movements and relieve constipation.
How to Perform: Gently massage the abdomen in a clockwise direction using circular motions.
Frequency: Perform the massage for 10-15 minutes, preferably after meals.
Conclusion
Constipation can be an uncomfortable and distressing condition, but it can often be managed and prevented with natural remedies. You can improve your digestive health and alleviate constipation by incorporating high-fiber foods, avoiding dairy, consuming probiotics, exercising regularly, and trying colonic massage. Remember to stay hydrated and consult a healthcare professional if constipation persists.
FAQ
Why do we get constipated?
Constipation can be caused by various factors, including low fiber intake, dehydration, lack of exercise, certain medications, and medical conditions.
Should I keep eating if constipated?
Continue eating, but focus on high-fiber foods and stay hydrated. Remember to steer clear of dairy products like milk, cheese, and yogurt, as well as processed foods such as packaged snacks and ready meals. These foods have been known to worsen constipation, so it’s best to avoid them if you’re experiencing this issue.
How do you stimulate a bowel movement quickly?
To stimulate a bowel movement quickly, try drinking a glass of warm water, eating high-fiber foods, walking, or performing a colonic massage.
What foods help immediately with constipation?
Prunes, apples, pears, kiwi, beans, and leafy green vegetables are among the foods that can immediately help constipation.
Why is my constipation so bad during pregnancy?
Constipation during pregnancy can be due to hormonal changes, pressure on the intestines from the growing uterus, and iron supplements. Eating high-fiber foods, staying hydrated, and exercising can help alleviate constipation during pregnancy.