Over time, constipation has increasingly become a prevalent issue, so much so that many of us now view it as a routine occurrence. The blame for this condition rests solely on the shoulders of our modern-day lifestyle. Some of the main culprits responsible for this problem include the consumption of junk food, excessive alcohol intake, smoking, and overeating. Dehydration, certain medications, an improper diet, medical conditions, and stress are the primary causes of constipation. People affected by it often experience a sense of bloating and discomfort, along with difficulties in passing stool.

Alongside the difficulty in passing stool, people suffering from constipation commonly experience symptoms such as irritability, loss of interest in work, mood swings, worry, and embarrassment. Additionally, abdominal swelling, nausea, weight loss, and, in severe cases, vomiting may also be present.

Here are various home remedies that can help you in fighting constipation

Increase your water intake

Regular dehydration can lead to constipation. To prevent this, it is crucial to consume an adequate amount of water and maintain hydration levels. If you're experiencing constipation, drinking carbonated (sparkling) water might provide relief. It can help rehydrate your body and promote bowel movements.

Several studies have shown that sparkling water is more effective than tap water in relieving constipation, including cases of indigestion or dyspepsia, as well as chronic idiopathic constipation. However, it's important to avoid carbonated drinks like sugary soda, as they can have detrimental health effects and potentially worsen constipation. People with irritable bowel syndrome (IBS) may find that carbonated beverages exacerbate their symptoms, so they may want to steer clear of sparkling water and other carbonated drinks.

Eat more fibre 

On average, women require approximately 25 grams of fibre per day, while men typically need between 30 and 35 grams. To support your digestive system's well-being, it is crucial to ensure you consume the appropriate amount. Incorporating certain fibre-rich foods into your diet can help achieve this goal. Notably, oats, lentils, flaxseeds, and chia seeds are all excellent sources of dietary fibre. Additionally, prunes, which act as natural laxatives, can be consumed as whole fruits or in the form of prune juice. Raisins are another fantastic option to promote healthy digestion. You may choose to consume them as is or soak them in hot water, crush them, and then consume. To further enhance your fibre intake incorporate vegetables like broccoli and spinach, which are rich in insoluble fibre. Furthermore, figs and honey are suggested as additional dietary options to consider.

Consume coffee

Consuming coffee can cause an increased need to use the restroom for certain individuals. This is due to the stimulating effect of coffee on the muscles in the digestive system. Caffeinated coffee can stimulate the gut in a similar manner as a meal does. This effect is found to be 60% stronger than drinking water and 23% stronger than consuming decaffeinated coffee. Furthermore, coffee may contain small amounts of soluble fibres that aid in the prevention of constipation by enhancing the balance of gut bacteria. However, it is important to note that the bowel-stimulating properties of caffeine might be more pronounced in individuals with irritable bowel syndrome (IBS), potentially exacerbating digestive symptoms.

Increasing your physical activity

Multiple research studies have indicated that engaging in exercise may have beneficial effects on alleviating constipation symptoms. A sedentary lifestyle has been linked to a higher likelihood of experiencing constipation. Consequently, healthcare professionals often recommend increasing physical activity as a means to stimulate bowel movements. For people with irritable bowel syndrome (IBS), moderate exercise such as brisk walking has shown to improve digestive symptoms and quality of life scores. However, vigorous exercise like jogging may exacerbate symptoms for some individuals.

Consider incorporating gentle forms of exercise into your routine, such as regular walks, swimming, cycling, or jogging, to evaluate if they have a positive impact on your condition.

Eat probiotic foods 

Consider incorporating probiotic foods into your diet or taking probiotic supplements. Probiotics are beneficial live bacteria naturally present in the gut. Boosting your probiotic levels can potentially prevent chronic constipation.

People with chronic constipation may have an imbalance of gut bacteria. By consuming more probiotic foods, you can potentially restore this balance and alleviate constipation. Probiotics can also aid in constipation treatment by producing short-chain fatty acids. These substances have the potential to enhance gut movements, facilitating easier passage of stools.

Eat prebiotics

Consume foods rich in prebiotics, which are types of indigestible carbohydrate fibres. Prebiotics such as oligosaccharides and inulin offer various benefits for digestive health. Unlike other dietary fibres that primarily alleviate constipation by enhancing stool consistency and volume, prebiotics specifically promote digestive well-being.

Prebiotic fibres work by nourishing the beneficial bacteria in the gut, thereby supporting probiotics and enhancing the overall balance of gut bacteria. Interestingly, certain prebiotics can potentially increase bowel movement frequency and soften stools.

Conclusion

Constipation can cause discomfort and may stem from various underlying factors. Fortunately, there are numerous home remedies and natural approaches that can be beneficial. If constipation persists, it is advisable to consult a doctor for a proper diagnosis and suitable treatment. Nevertheless, the above mentioned natural home remedies can offer considerable relief.

Disclaimer: The above content is for informational purposes only and should not be used as a substitute for the advice of a qualified physician or doctor. The Company does not vouch for or endorse any of the above content, and disclaims any and all warranties, express or implied, relating to the same.