Constipation is a common digestive issue that affects millions of people worldwide. While there are many over-the-counter medications available, many individuals prefer natural and home remedies to alleviate this discomfort. This post explores various home remedies for constipation, supported by scientific insights.

Increase Fiber Intake

Increasing dietary fiber is one of the most effective ways to relieve constipation. Fiber adds bulk to the stool, making it easier to pass through the digestive tract. There are two types of dietary fiber: soluble and insoluble.

Related: What Fiber Does To The Body?

Soluble Fiber

Soluble fiber dissolves in water to form a gel-like substance, which helps soften the stool. Good sources of soluble fiber include:

• Oats
• Barley
• Fruits such as apples, oranges, and bananas
• Vegetables like carrots and sweet potatoes

Insoluble Fiber

Insoluble fiber does not dissolve in water and adds bulk to the stool. This type of fiber helps food pass more quickly through the stomach and intestines. Sources of insoluble fiber include:

• Whole grains
• Nuts and seeds
• Vegetables such as green beans and cauliflower

Studies have shown that increasing fiber intake can significantly improve symptoms of constipation (Slavin, 2013).

Stay Hydrated

Adequate hydration is crucial for maintaining healthy bowel movements. Water helps soften the stool, making it easier to pass. Adults should aim to drink at least eight 8-ounce glasses of water per day. Other hydrating beverages include herbal teas and clear broths.

A study by Chan et al. (2010) found that increased fluid intake was associated with reduced constipation symptoms.

Related: How Much Water Do You Need Per Day?

Exercise Regularly

Regular physical activity can stimulate the muscles in the intestines, promoting more regular bowel movements. Activities such as walking, jogging, and yoga can be particularly beneficial.

Research indicates that exercise can improve gastrointestinal motility and reduce constipation (De Schryver et al., 2005).

Use Probiotics

Probiotics are beneficial bacteria that can help balance the gut microbiome and promote healthy digestion. Foods rich in probiotics include:

• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Miso

A systematic review by Dimidi et al. (2014) found that probiotics, particularly Bifidobacterium and Lactobacillus, can improve stool frequency and consistency in individuals with constipation.

Related: Prebiotic Vs Probiotic: All You Need To Know

Try Natural Laxatives

Certain natural laxatives can help stimulate bowel movements. These include:

Prunes

Prunes are high in fiber and contain sorbitol, a natural laxative. Studies have shown that prunes can be more effective than other laxatives in improving stool frequency and consistency (Attaluri et al., 2011).

Flaxseeds

Flaxseeds are rich in fiber and omega-3 fatty acids, which can help alleviate constipation. Adding ground flaxseeds to your diet can increase stool frequency and reduce intestinal transit time (Gibb et al., 2012).

Related: Health Benefits of Flaxseeds

Aloe Vera

Aloe vera juice has a natural laxative effect and can help soothe the digestive tract. However, it should be used with caution as excessive use can lead to diarrhea and dehydration.

Incorporate Herbal Remedies

Certain herbs have been traditionally used to relieve constipation. These include:

Senna

Senna is an herbal laxative that stimulates the intestines. It is available in tea and supplement form. While effective, it should not be used long-term as it can lead to dependency and electrolyte imbalances (Mueller-Lissner et al., 2010).

Peppermint

Peppermint tea can help relax the muscles of the gastrointestinal tract, promoting more regular bowel movements. Additionally, it can relieve symptoms of bloating and gas.

Practice Healthy Bowel Habits

Developing healthy bowel habits can prevent constipation. These habits include:

• Responding to the urge to have a bowel movement immediately.
• Allocating sufficient time for bowel movements without feeling rushed.
• Establishing a regular routine, such as going to the bathroom at the same time each day.

Conclusion

You can manage constipation effectively with lifestyle and dietary changes. By incorporating more fiber, staying hydrated, exercising, using probiotics, trying natural laxatives, incorporating herbal remedies, and practicing healthy bowel habits, you can significantly alleviate constipation. Home remedies for constipation are often simple, safe, and effective. Always consult a healthcare provider before starting any new treatment, especially if you have underlying health conditions.

References

1. Attaluri, A., Donahoe, R., Valestin, J., Brown, K., & Rao, S. S. (2011). Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Alimentary Pharmacology & Therapeutics, 33(7), 822-828. https://doi.org/10.1111/j.1365-2036.2011.04602.x
2. Chan, A. O., Lam, K. F., Hui, W. M., & Hu, W. H. (2010). Influence of fluid intake on constipation among the Chinese community in Hong Kong. Journal of Gastroenterology and Hepatology, 25(1), 138-143.
3. De Schryver, A. M., Keulemans, Y. C., Peters, H. P., Akkermans, L. M., Smout, A. J., & Menheere, P. P. (2005). Effects of regular physical activity on defecation pattern in middle-aged patients complaining of chronic constipation. Scandinavian Journal of Gastroenterology, 40(4), 422-429.
4. Dimidi, E., Christodoulides, S., Scott, S. M., & Whelan, K. (2014). Mechanisms of action of probiotics and the gastrointestinal microbiota on gut motility and constipation. Advances in Nutrition, 5(5), 624-636.
5. Gibb, R. D., McRorie, J. W., Russell, D. A., Hasselblad, V., & D’Alessio, D. (2012). Psyllium fiber improves glycemic response and insulin resistance and is well tolerated in people with type 2 diabetes mellitus: a randomized controlled trial. Diabetes Research and Clinical Practice, 96(2), 159-167.
6. Mueller-Lissner, S., Kamm, M. A., Wald, A., Hinkel, U., Koehler, U., Richter, E., & Schwab, M. (2010). Multicenter, 4-week, double-blind, randomized, placebo-controlled trial of sodium picosulfate in patients with chronic constipation. American Journal of Gastroenterology, 105(4), 897-903.
7. Slavin, J. L. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435. https://doi.org/10.3390/nu5041417