Home Remedies for Constipation: How to Get Relief Naturally
C onstipation is a common problem that affects many people at some point in their lives. It can cause discomfort, pain, bloating, and even serious complications if left untreated. Constipation occurs when the stool becomes hard, dry, and difficult to pass through the colon and rectum. The normal frequency of bowel movements varies from person to person, but generally, having fewer than three per week is considered constipation.
There are many factors that can contribute to constipation, such as diet, lifestyle, medications, medical conditions, stress, and aging. Sometimes, constipation can be resolved by making simple changes to your habits and routines. However, if constipation persists or becomes severe, you may need to seek medical attention.
In this blog post, we will explore some of the best home remedies for constipation that can help you get relief naturally. These remedies are based on scientific evidence, expert advice, and user feedback. They are easy to follow, safe, and effective for most people. However, before trying any of these remedies, make sure to consult your doctor if you have any underlying health issues, allergies, or contraindications.
Here are 10 home remedies for constipation that you can try today:
1. Drink more water
One of the simplest and most important ways to prevent and treat constipation is to drink enough water. Water helps to hydrate your body and soften your stool, making it easier to pass. Dehydration can cause constipation, especially if you consume a lot of caffeine, alcohol, or salty foods. Aim to drink at least eight glasses of water a day, or more if you exercise, sweat, or live in a hot climate. You can also drink other fluids, such as herbal teas, juices, soups, and smoothies, but avoid carbonated, sugary, or alcoholic drinks that can dehydrate you or worsen your symptoms.
2. Eat more fiber
Fiber is a type of carbohydrate that is not digested by your body, but helps to bulk up and soften your stool, stimulate your bowel movements, and prevent constipation. Fiber is found in many plant-based foods, such as fruits, vegetables, whole grains, beans, nuts, and seeds. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance that helps to lubricate your intestines and lower your cholesterol and blood sugar levels. Insoluble fiber does not dissolve in water and adds bulk to your stool, helping it to move faster through your colon. Both types of fiber are beneficial for your digestive health, but soluble fiber may be more helpful for constipation. Aim to eat at least 25 to 30 grams of fiber a day, and increase your intake gradually to avoid gas, bloating, and cramps. You can also take fiber supplements, such as psyllium husk, oat bran, or flaxseed, but make sure to drink plenty of water with them.
3. Exercise more
Physical activity is another key factor for preventing and treating constipation. Exercise helps to stimulate your muscles, blood circulation, and metabolism, which in turn can improve your bowel function and motility. Exercise can also reduce stress, which can affect your digestion and cause constipation. Try to get at least 30 minutes of moderate exercise a day, such as walking, jogging, cycling, swimming, or dancing. You can also do some specific exercises that target your abdominal and pelvic muscles, such as crunches, planks, squats, or yoga poses. However, avoid exercising right after a meal, as this can interfere with your digestion and cause discomfort.
4. Drink coffee
Coffee is a popular beverage that can have a laxative effect on some people. Coffee contains caffeine, which can stimulate your nervous system and your colon, and increase your urge to go to the bathroom. Coffee also contains chlorogenic acid, a compound that can increase the secretion of gastric acid and bile, and enhance your digestion. However, coffee can also have the opposite effect on some people, especially if they drink too much, are sensitive to caffeine, or have other digestive issues. Coffee can also dehydrate you, which can worsen your constipation. Therefore, drink coffee in moderation, and balance it with water and other fluids. You can also try decaffeinated coffee, or other hot drinks, such as herbal teas, that can have a similar effect.
5. Take senna
Senna is a natural herb that has been used for centuries as a laxative and a remedy for constipation. Senna contains compounds called sennosides, which can irritate the lining of your colon and stimulate your bowel movements. Senna can also increase the amount of water and electrolytes in your stool, making it softer and easier to pass. You can take senna in the form of capsules, tablets, liquid, or tea, but follow the dosage instructions carefully and do not use it for more than a week, as it can cause side effects, such as cramps, diarrhea, dehydration, and dependency. Senna is not recommended for pregnant or breastfeeding women, children, or people with certain medical conditions, such as intestinal obstruction, inflammatory bowel disease, or hemorrhoids. Consult your doctor before taking senna, especially if you are taking any medications, as it can interact with some of them.
6. Eat probiotic foods or take probiotic supplements
Probiotics are beneficial bacteria that live in your gut and help to maintain your digestive health and immunity. Probiotics can also help to prevent and treat constipation by improving your stool consistency, frequency, and transit time, and by balancing your gut flora and preventing the growth of harmful bacteria. Probiotics are found in fermented foods, such as yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha. You can also take probiotic supplements, which are available in various forms, such as capsules, powders, or liquids. Look for products that contain multiple strains of probiotics, such as Lactobacillus and Bifidobacterium, and have a high number of colony-forming units (CFUs). Take probiotics as directed, and store them in a cool and dry place.
7. Use over-the-counter or prescription laxatives
Laxatives are medications that can help to relieve constipation by increasing your bowel movements, softening your stool, or stimulating your colon. There are different types of laxatives, such as bulk-forming, osmotic, stimulant, lubricant, and stool softener laxatives. Each type of laxative has its own mechanism of action, benefits, and drawbacks, and may work better for some people than others. You can buy some laxatives over the counter, such as psyllium, polyethylene glycol, bisacodyl, mineral oil, or docusate, but follow the instructions carefully and do not use them for more than a week, as they can cause side effects, such as gas, bloating, diarrhea, dehydration, electrolyte imbalance, and dependency. You may need a prescription for some laxatives, such as lactulose, lubiprostone, or linaclotide, which are usually reserved for chronic or severe constipation. Consult your doctor before using any laxatives, especially if you have any medical conditions, allergies, or contraindications.
8. Try a low FODMAP diet
FODMAPs are short-chain carbohydrates that are poorly absorbed in your small intestine and can cause digestive problems, such as gas, bloating, pain, and constipation, in some people. FODMAPs are found in many foods, such as dairy, wheat, beans, onions, garlic, apples, pears, honey, and artificial sweeteners. A low FODMAP diet is a dietary approach that involves eliminating high FODMAP foods for a period of time, and then reintroducing them gradually to identify your triggers and tolerance levels. A low FODMAP diet can help to relieve constipation by reducing the fermentation and osmotic effects of FODMAPs in your colon, and by improving your gut motility and microbiota. However, a low FODMAP diet is not suitable for everyone, and should be done under the guidance of a registered dietitian, as it can be restrictive, complex, and potentially deficient in some nutrients.
9. Take glucomannan
Glucomannan is a type of soluble fiber that is derived from the root of the konjac plant. Glucomannan can help to relieve constipation by absorbing water and forming a gel-like substance in your intestines, which can increase the bulk and moisture of your stool, and stimulate your bowel movements. Glucomannan can also lower your cholesterol and blood sugar levels, and help you lose weight, by reducing your appetite and calorie intake. You can take glucomannan in the form of capsules, tablets, or powder, but make sure to drink plenty of water with it, as it can swell and cause choking or blockage in your throat or intestines. You should also start with a low dose and increase it gradually, and avoid taking it with other medications, as it can interfere with their absorption. Consult your doctor before taking glucomannan, especially if you have any medical conditions, allergies, or contraindications.
10. Eat prebiotics
Prebiotics are non-digestible carbohydrates that feed the probiotics in your gut and help them to grow and function. Prebiotics can also help to prevent and treat constipation by increasing your stool frequency, consistency, and weight, and by modulating your gut flora and inflammation. Prebiotics are found in many foods, such as chicory root, Jerusalem artichoke, garlic, onion, leek, asparagus, banana, oat, barley, and flaxseed. You can also take prebiotic supplements, such as inulin, oligofructose, or galacto-oligosaccharides, but follow the dosage instructions carefully and do not use them for more than a week, as they can cause side effects, such as gas, bloating, and diarrhea. Prebiotics are not recommended for people with irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or intestinal infections. Consult your doctor before taking prebiotics, especially if you are taking any medications, as they can interact with some of them.
These are some of the best home remedies for constipation that can help you get relief naturally. However, remember that these remedies are not a substitute for medical advice, diagnosis, or treatment. If your constipation is severe, chronic, or accompanied by other symptoms, such as blood in your stool, abdominal pain, fever, nausea, vomiting, or weight loss, you should see your doctor as soon as possible, as it may indicate a more serious condition.
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Recipe for Overcoming Constipation or hard to defecate
First Recipe with papaya calc
Ingredients
- papaya calc (cut into medium length lengths)
- Enough Honey
- Enough non-refined salt
Method
Cut the papaya. When finished, add honey and non-refined salt. This herb can also be used for babies over 6 months old.
For babies, do not use non-refined salt, replace it with 1 tablespoon of olive oil. The portion is also smaller, for example, half of the composition of the recipe for adults,
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2. 17+ Ways to Relieve Constipation Quickly & Naturally - wikiHow
3. Is There an Instant Home Remedy for Constipation? - Healthline
4. Constipation Relief: How To Get Rid of Constipation - WebMD
5. The Fastest Ways to Relieve Constipation, According to a Dietitian
6. Apa saja pilihan perawatan untuk Sembelit?
7. Constipation - Diagnosis and treatment - Mayo Clinic
Healthy Recipes JSR page. 228
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