Constipation is a very common problem. It is believed that 20 percent of Americans suffer from this condition, which results in 8 million doctor visits each year. Try these 10 home remedies to get rid of constipation quickly.
The Cause of Constipation.
Constipation is caused by a variety of things, such as the food you eat, your lifestyle choices, themedications that you take and certain diseases. If a person suffers from chronic constipation, the cause is often unknown. This condition is known as chronic idiopathic constipation. If a person is considered constipated, they would have less than three bowel movements in a week.
The Symptoms of Constipation.
Chronic constipation can have several unpleasant symptoms, including discomfort when using the bathroom, pain due to hard stools, stools that are dry and difficult to pass, and abdominal bloating. Chronic constipation can also have a negative effect on your physical and mental health and your quality of life. There are several ways that you can relieve constipation in your own home, and most have been proven through scientific studies.
10 Home Remedies to Get Rid of Constipation Quickly:
#1 Eat Prunes
For several years, prunes and prune juice have been considered nature’s remedy for constipation. There is a good reason for this. Prunes contain a great deal of fiber, as well as the natural laxative sorbitol. This is a sugar alcohol, which has the effect of a laxative. Many studies have shown that prunes are more effective than fiber. If you are constipated, prunes are the easiest and most natural solution available. The most effective dose of prune juice for constipation is 50 grams, about 7 medium sized prunes twice a day.
#2 Eat Prebiotic Foods
An adequate amount of dietary fiber increases the consistency and the bulk of the stools. Both of these can improve bowel movement frequency. Fiber can also treat chronic constipation through the effects that they have on your digestive health. Prebiotic fibers can improve your digestive help by feeding friendly bacteria into your gut, improving the balance of your gut bacteria. Studies have shown that prebiotics such as galactooligosaccharides can increase the frequency of bowel movements and make them softer. There are certain foods that are high in prebiotic fiber. These include garlic, bananas, and onions.
#3 Eat Shirataki Noodles or Take a Glucomannan Supplement
Glucomannan is a soluble type of fiber, which has been shown to treat constipation. A study was performed in children that found that 45 percent of the kids that were taking Glucomannan had experienced some relief from severe constipation. Only 13 percent of the children taking the placebo found any relief. Another study was performed, which found no significant effects. While Glucomannan can improve bowel movements, it can also act as a prebiotic, which can improve the balance of good bacteria in your gut. If you are constipated, try taking this supplement or you can eat shirataki noodles, as they are made with Glucomannan.
#4 Try a Low FODMAP Diet
Constipation is a common symptom of irritable bowel syndrome (IBS). The low-FODMAP diet is often used to treat IBS and it is an elimination diet. If your constipation is due to IBS it can be effective in treating it.
FODMAP stands for, fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. The purpose of the diet is to eliminate high-FODMAP foods for a period of time. You would then reintroduce them slowly, one by one, to see which ones you can tolerate. If you are suffering from constipation-predominate IBS, this diet may not be enough on its own. You would also need to make sure that you have enough fiber in your diet and you are drinking enough water. This is the best way to get some relief from some of your symptoms.
#5 Take Probiotic Supplements or Eat Probiotic Foods
Probiotics can prevent the chronic constipation and considered one of the best home remedies to cure constipation. A person who has chronic constipation have an imbalance of bacteria in the gut. It is believed that probiotic foods can improve the balance of the bacteria, which can prevent constipation. Probiotics can also treat constipation by producing short-chain fatty acids and lactic acids. These can improve gut movements, which can make it easier to pass a stool. A recent study has found that probiotics can treat functional constipation by improving your stool consistency and increase the frequency of the bowel movements. There are several ways that you can include probiotics into your diet. These include yogurt, kimchi, and sauerkraut, all of which contain a friendly, live bacteria. You can also take a probiotic supplement. You should take the supplement every day for 4 weeks so that you can determine where or not it is helping.
#6 Take Senna, An Herbal Laxative
Senna is an herbal laxative which can relieve constipation. You can purchase it over the counter, and it is taken rectally or orally.
Senna contains glycosides, which is a plant compound. This can stimulate the nerves in your gut, which will speed up your bowel movements. Senna is safe for adults to take for a short period of time. If your symptoms don’t go away after a few days of taking the medication, you should contact your doctor.
There are certain people who should avoid taking senna. These include pregnant women, breastfeeding women, or people with certain medical conditions such as inflammatory bowel disease.
#7 Drink Caffeinated Coffee
Many coffee drinkers find that coffee can increase their urge to go to the bathroom. The reason for this is that the coffee can stimulate the muscles in your digestive system.
A study was performed and found that drinking caffeinated coffee can stimulate your gut the same way that a meal can. This is 60 percent stronger than if you were to drink water and 23 percent stronger than if you were to drink decaffeinated coffee.
#8 Exercise More
Studies have been performed to determine the effect that exercise has on constipation. These studies have shown mixed results. Many studies have shown that regular exercise does not affect the frequency of your bowel movements. It can, however, reduce the symptoms of constipation. If you suffer from IBS, however, exercise can be beneficial. A recent controlled study found that exercise can have a significant effect when it comes to reducing the symptoms of IBS. If you are constipated, you should go for walks regularly. It is worth a shot to get some relief.
If you are constipated, your doctor will tell you to increase your fiber intake. The reason for this is that when you increase your fiber intake, you can increase the bulk and consistency of your bowel movements. This will make them easier to pass. A recent study has shown that 77 percent of people who suffer from chronic constipation had benefited from supplementing their diet with fiber. There have also been students that found that increasing the fiber intake can make the problem worse. Other studies have found that even though dietary fiber can increase the frequency of your bowel movements, it doesn’t help with the symptoms associated with constipation, including pain, bloating, gas, and stool consistency. There are many types of dietary fibers, and they fall into two categories.
-Insoluble fibers: This type of fiber is found in whole grains, wheat bran, and vegetables. They add bulk to your stools and are thought to help them pass more easily and more quickly through your digestive system.
-Soluble fibers: This type of fiber is found in peas, lentils, beans, nuts, seeds, oat bran, barley, and some fruits and vegetables. They absorb water and form a gel-like paste. It can soften your stools and improve the consistency.
The studies that examined the effects of insoluble fiber as a treatment for constipation have been inconclusive. Insoluble fiber can possibly worsen the problem in people with a functional bowel problem, such as chronic idiopathic constipation, and functional bowel problems such as IBS. There are also some fermentable soluble fibers that can be ineffective in treating constipation. This is because they are fermented by bacteria in the gut. This can make them lose their ability to hold water. If you want the best fiber supplement when you are constipated, you should consider a non-fermentable soluble fiber, such as psyllium. If you want to stop constipation, you need to consume a mixture of both insoluble and soluble fibers. For women, the total recommended fiber consumption is 25 grams and 38 grams for men.
#10 Drink Plenty of Water
Staying hydrated and drinking plenty of water can keep you from becoming constipated. Prevention is the best method. If you are constipated, you should find some relief by drinking carbonated or sparkling water. This will rehydrate you and get things moving again. Studies have shown that sparkling water is more effective than tap water when it comes to treating constipation. People who suffer from irritable bowel syndrome and chronic idiopathic constipation can also benefit from drinking sparkling water. When it comes to constipation, you should only stick to carbonated water and avoid sugary, carbonated soda. These drinks are bad for your health and they can worsen your constipation.
Final Words:
Constipation can be caused by many different things. If it is becoming a problem, you should contact a doctor to identify the cause. In the meantime, you can try any of the above-listed tips on how to get rid of constipation fast at home.