17 Home Remedies For Constipation Relief

17 Home Remedies For Constipation Relief

Constipation is mostly common in women however men do also suffer from constipation too.It can be caused by foods you eat or avoid, lifestyle choices, medication or disease.

But for many people, the cause of their chronic constipation is often unknown. This is referred to as chronic idiopathic constipation.

Constipation is characterized by less than three bowel movements per week.
However, it can also involve other unpleasant symptoms, such as discomfort when going to the bathroom, abdominal bloating and pain due to stools being hard, dry and difficult to pass.

When constipation happens, you can save time and money by utilizing natural remedies, many of which you probably have around the house.

Symptoms Of Constipation

Most of the time, people just simply know when they are suffering from constipation, but since I’m explaining constipation, it is worth stating what the symptoms of constipation are just in case you’re not sure. 

You will know if you have constipation of you have any of the following:

•  Less than three bowel movements in a week
•  Stools are hard, dry and possibly even lumpy
•  It is difficult and maybe even painful to pass stools
•  You strain when trying to pass stools
•  Have the feeling that you haven’t emptied your bowels after passing stool

Here Are Natural Home Remedies To Relieve Constipation.

Baking Soda

Baking soda can work wonders for the stomach by neutralizing the acid in the stomach. It will also encourage the release of gas from the stomach which will provide some immediate constipation relief.

All you need to do is put 1 teaspoon of baking soda into a quarter cup of warm water and drink it.

Mint Or Ginger Tea

Peppermint contains menthol, which has an antispasmodic effect that relaxes the muscles of the digestive tract. Ginger is a "warming" herb that causes the inside of the body to generate more heat; herbalists say this can help speed up sluggish digestion.

In tea, the hot water will also stimulate digestion and provide constipation relief. Dandelion tea is also a gentle laxative and detoxifier. Check out these other amazing health benefits of tea.

Drink Coffee, Especially Caffeinated Coffee

For some people, coffee can increase the urge to go to the bathroom. This is because coffee stimulates the muscles in your digestive system.

In fact, one study found that caffeinated coffee can stimulate your gut in the same way that a meal can. This effect is 60% stronger than drinking water and 23% stronger than drinking decaffeinated coffee.

Coffee also contain small amounts of soluble fibers that help prevent constipation by improving the balance of your gut bacteria.

Conclusion: Coffee can help relieve constipation by stimulating the muscles in the gut. It may also contain small amounts of soluble fiber.

Flax Seed Oil

Flax seeds have been a natural remedy for a lot of things for thousands of years because of how high in fiber it is and how high in omega 3 fatty acids it is. However flax seed oil does not have any fiber in as after processing, only the oil is left.

This is not a bad thing though as the oil of flax seeds can help get rid of constipation but adding a layer of lubricant to your intestines to make passing smoother and easy.

Flax seed oil is entirely different to the mineral oil found in some drugstore laxatives as mineral oil reduces vitamins A, D, E, and K whereas flax seed oil does not.

Epsom Salt

Epsom salt will help to soften stools so they are easier to pass which will help get rid of your constipation.

All you need to do is put two teaspoons of Epsom salt in a glass of fruit juice or water and drink it. As well as a softening stool, Epsom salt will also encourage bowel muscles to contract.

You can use standard salt to soften stools however it won’t encourage bowel movements and so Epsom salt is best.

Sesame Seeds

The oily composition of sesame seeds works to moisturize the intestines, which can help if dry stools are a problem and provide constipation relief.

Add the seeds to cereals or salads for crunch, or pulverize them in a coffee grinder and sprinkle on food like a seasoning. These are the surprising reasons that you're constipated.

Shirataki Noodles And Glucomannan Supplement

Glucomannan is a type of soluble fiber. It has been shown to effectively treat constipation.

One study in children found that 45% of those taking glucomannan experienced relief from severe constipation, compared to only 13% in the control group. As well as improving bowel movements, glucomannan has been shown to function as a prebiotic and improve the balance of good bacteria in your gut.

If you're constipated, try including more glucomannan in your diet. You can achieve this by taking a glucomannan supplement or by eating shirataki noodles, which are made with glucomannan.

Note: Glucomannan may effectively treat constipation in some people. You can get it by supplementing with glucomannan or eating shirataki noodles.

Water

It may seem simple, but keeping hydrated facilitates digestion and supports muscle function.

When the body receives enough water, the digestive system can process nutrients and move wastes along smoothly. Bowel muscles are also more efficient and are able to keep things moving.

If you feel thirsty, that’s one indication that you should probably take a sip. If you’re feeling a little backed-up, try 8 to 16 ounces every two hours. Generally speaking, you should divide your body weight in half, take that number and drink the same amount of water (in ounces).

 If you weigh 150 pounds, then you should drink 75 ounces per day. You may need to alter this based on your activity level.

Exercise More

Studies on the effect of exercise on constipation have shown mixed results.

In fact, many studies have shown that exercise does not affect the frequency of bowel movements.

However, a recent randomized controlled study on constipated people with IBS found some interesting results. It is  found that exercise significantly reduced symptoms.

While many studies have found that exercise does not affect the number of times people go to the bathroom, it seems to reduce some symptoms of constipation.

If you are constipated, then try going for regular walks. It's definitely worth a try.

Note: Exercise may reduce the symptoms of constipation in some people, although the evidence is mixed.

Molasses

One tablespoon of blackstrap molasses before bed should help ease your constipation by morning. Blackstrap molasses is boiled and concentrated three times, so it has significant vitamins and minerals; magnesium in particular will help you achieve constipation relief.

This is the science behind why you can never poop on vacation.

 Prunes

Prunes and prune juice are often touted as nature's remedy for constipation and for good reason.

Prunes are high in fiber and sorbitol, a carbohydrate the body digests slowly. As the fiber and sorbitol move along the intestines, they collect water which softens fecal matter.

In addition to fiber, prunes contain the natural laxative sorbitol. This is a sugar alcohol that has a laxative effect .Studies have shown that prunes may be more effective than fiber. If you're constipated, prunes could be the easiest natural solution available.

The effective dose is thought to be around 50 grams  twice a day.

However, you may want to avoid prunes if you have IBS, as sugar alcohols are known FODMAPs.

Note: Prunes contain the sugar alcohol sorbitol, which has a laxative effect. Prunes can be a very effective remedy for constipation.

Avoid Dairy

In some circumstances, a dairy intolerance can cause constipation due to its effect on your gut movements .

In some cases, children intolerant to cow's milk protein and adults with lactose intolerance may experience constipation .If you think that you may be intolerant to dairy, then you could try removing it from your diet temporarily to see if it improves your symptoms.

Just make sure to replace the dairy in your diet with other calcium-rich foods.

Note: Being intolerant to dairy or lactose may cause constipation in some people. If you suspect dairy is a problem, try removing it for a short period of time to see if that makes a difference.

Eat Prebiotic Foods

Dietary fiber increases stool consistency and bulk, both of which can improve bowel movement frequency.

Another way that some fibers may help treat chronic constipation is through their effects on your digestive health.

Prebiotic fibers improve digestive health by feeding the friendly bacteria in your gut. This can improve the balance of your gut bacteria.

In fact, prebiotics like galacto-oligosaccharides have been shown to help increase the frequency of bowel movements, as well as make stools softer.

Foods that are high in prebiotic fiber include garlic, onions and bananas.

Note : Foods that contain prebiotic fibers can improve your digestive health and the balance of friendly bacteria in your gut. This can often help relieve constipation.

Olive Oil

Take a tablespoon of olive oil before eating breakfast in the morning. As a nutrient-dense oil, it stimulates the digestive tract. It also lubricates the bowels and provides antioxidant protection at the same time.

Magnesium Citrate

Taking magnesium citrate is a popular home remedy against constipation. It is a type of osmotic laxative that can be bought over-the-counter .

Taking moderate amounts of magnesium supplements can help relieve constipation. Higher doses are sometimes used to prep and clean out the bowel before surgery or other medical procedures.

Note: Taking a magnesium citrate supplement can help against constipation. It is available over-the-counter.

Fiber Foods

Fiber acts like a pipe cleaner, scrubbing food and waste particles from your digestive tract and soaking up water.

It adds bulk to your stool, giving the muscles of your GI tract something to grab on to, so they can keep food moving along. Aim for 20 to 35 grams of fiber a day to stay regular. Foods particularly high in fiber include bran cereals, beans, lentils, oatmeal, almonds, barley, many vegetables, and fresh and dried fruits.

If you're constipated and taking in additional fiber, be sure to drink more water than usual to keep your stool soft and easy to pass. Try these ways to get more fiber into your diet without even trying.

Beans

Rich in fiber, a meal containing beans shares many similar benefits as one containing prunes. The fiber keeps stool soft, and the protein has added benefits for growth and repair of bodily tissues. 

Beans also possess nutrients essential for muscle health and function. For many people, beans may be easier to incorporate into their daily meal plans than prunes.

Baking Soda And Warm Water

Mix one teaspoon of baking soda in a quarter cup of warm water. Supposedly, this mixture is said to relieve pain and pressure associated with constipation, and the bicarbonate is believed to reduce the symptoms associated with heartburn. The quicker you finish drinking, the better it seems to work.

So , There You Are With All You Need To Avoid And Treat Constipation .