10 Ways to Relieve Constipation at Home
Constipation is one of the most common digestive issues faced by individuals of all ages. You can suffer from constipation due to various reasons ranging from dietary habits to lifestyle choices.
If you have chronic constipation, go see a stomach specialist in Islamabad. If constipation occurs more than 3 times in a week it is considered to be chronic. Constipation can cause infrequent and hard bowel movements which sometimes are painful.
Sometimes there may be some serious issues causing constipation, so it is better to get checked out for your and your stomach’s relief. But in any case here are some quick ways to relieve constipation at home
1. Eating more fiber
Fiber is the best way to relieve constipation. It works by adding more bulk and volume to the stool helping it pass through the intestines and out of the body. It is recommended to eat fiber-rich foods such as whole grain to make this process easier for you. If you are unable to eat fibrous food you can take fiber supplements as an alternative, which are readily available in the market.
2. Staying hydrated
Not drinking enough water can also cause constipation. For normal bowel movements, it is necessary that you consume a minimum of 8 to 10 glasses of water every day. Drinking warm water may also trigger a bowel movement relieving you from constipation. Besides staying hydrated is also important for your health.
3. Laxatives
Laxatives are designed as stimulants to relieve constipation. They basically force the stool out of the body by squeezing the intestines. Various laxatives are available in the pharmacies and superstore. It is important to take only the recommended dose, in case your constipation still doesn’t go away, you should see a specialist instead of taking more laxatives. High consumption of laxatives can result in diarrhea. Laxatives come in the form of lubricants as well as an osmotic.
4. Stool softener
Since constipation means that the stool is hardened up in the intestines, stool softeners can be used to stimulate a bowel movement. They work by absorbing water from the intestines allowing the stool to soften so that it can easily move through the intestine and out of the body.
5. Exercise
Some exercises can stimulate a bowel movement. By this, I don’t mean pushups or weight lifting but a simple activity such as walking or jogging can be enough to jostle up the intestines and for the body to produce a bowel movement.
6.Caffeine
For caffeine fanatics, this is some incredibly good news. According to some studies, caffeine can cause frequent bowel movements. Caffeine or most likely chai or coffee works by stimulating the muscles in the digestive system. Coffee might also contain some soluble fibers that are also beneficial for constipation and overall gut health.
7. Probiotics
Probiotics are live, good bacteria that promote your gut health. They may also relieve chronic constipation. Probiotics improve the microbiome balance in the gut and maintain a good environment which boosts up the digestive health. Foods such as yogurt and kimchi contain natural probiotics. If you do not eat probiotic foods, then take probiotic supplements instead.
8. Changes in Diet
If you are on a strictly protein-based diet that lacks fibers, you may become a victim of constipation. People who frequently attempt diets do experience constipation from time to time. In such cases, a diet low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols is taken. It is also known as the low FODMAP diet. It can also relieve IBS.
Magnesium Citrate
One of the most popular home remedies for constipation is magnesium citrate. It is an osmotic laxative so it pulls water from the intestines and combines with the dry stool causing a bowel movement. Correct usage is necessary to see effective results. Plenty of water is consumed with this type of laxative.
Eating Prunes
Prunes are the easiest food that can relieve constipation naturally. Prunes are called ‘nature’s remedy for constipation’. They contain copious amounts of fiber and also sorbitol which causes a laxative effect in the body. For bowel syndromes, prunes are strictly avoided because of the high sorbitol levels.
Causes of constipation can vary from individual to individual. For chronic constipation immediate treatment is required. You can try these remedies at home without going overboard with it.