Title : 13 home remedies to relieve constipation naturally
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13 home remedies to relieve constipation naturally
is believed to affect about 20% of Americans, resulting in 8 million doctor visits per year ( 1 2 ).
can be caused by foods you eat or avoid, the lifestyle choices, medications or illness.
However, for many people, the cause of chronic constipation is often unknown. This is known as chronic idiopathic constipation.
Constipation is characterized by fewer than three bowel movements per week.
However, it may also involve other unpleasant, such as discomfort when toileting symptoms abdominal swelling and pain due to the stool being hard, dry and difficult to pass.
Unfortunately, constipation can have a negative effect on quality of life as well as their physical and mental health ( 3 4 5 6 ).
There are many natural ways to help relieve constipation. You can do this in the comfort of your own home and most of them are not even supported by the science.
Here are 13 natural home remedies to relieve constipation.
1. Drink more water
being dehydrated regularly can make you suffer from constipation. To avoid this, it is important to drink enough water and stay hydrated ( 7 8 9 10 ).
When you're constipated, you could try to find relief from taking any Carbonated (sparkling) water to help rehydrate and get things back on track.
Some studies have found water with gas to be more effective than tap water to relieve constipation. This includes people with chronic idiopathic constipation or irritable bowel syndrome (IBS) ( 11 12 13 14 ).
However, consumption of carbonated drinks more like sugary soda start, as they are a bad choice for your health and can worsen your constipation ( 15 16 ).
Conclusion: Dehydration can cause constipation, so be sure to drink enough water. sparkling water can be even more effective.
2. Eat more fiber, especially soluble, non-fermentable fiber
People with constipation are often told to increase their fiber admission ( 17 18 ).
This is because increasing fiber intake is believed to increase the volume and consistency of bowel movements, which facilitates the passage of ( 19 ).
Indeed, a recent study found that 77% of people with chronic constipation benefited from fiber supplementation ( 20 ).
However, some studies have found that increasing fiber can actually worsen the problem ( 21 ).
Other studies have found that while dietary fiber can increase stool frequency, no help with other symptoms of constipation. These include stool consistency, pain, bloating and gas ( 19 ).
This is because the type of dietary fiber that is added to their diet is important.
There are many different dietary fibers, but generally fall into two categories:
- Insoluble fibers: found in wheat bran, vegetables and whole grain . They add bulk to the stool and is thought to help them move more quickly and easily through your digestive system.
- Soluble fibers: found in oats bran, barley, nuts, seeds, Jewish , lentils and peas, and some fruits and vegetables. They absorb water and form a gelatinous paste, which softens the stool and improving consistency.
Studies examining the effects of insoluble fiber as a treatment for constipation have been inconclusive ( 22 ).
This is because the insoluble fiber may worsen the problem in some people with functional bowel problem, such as IBS or chronic idiopathic constipation ( 23 24 ).
Some fermentable soluble fibers may also be ineffective in the treatment of constipation, as they are fermented by bacteria in the gut and lose their ability to retain water ( 25 ).
The best option for a fiber supplement when constipated is a soluble non-fermentable fiber, such as psyllium ( 26 27 28 29 30 ).
To avoid constipation, you should try to consume a mixture of soluble and insoluble fibers. The total recommended daily fiber intake is 25 grams for women and 38 grams for men ( 25 31 ).
Conclusion: Try to eat more fiber. You can also supplement your diet with a soluble non-fermentable fiber, such as psyllium.
3. Exercise more
Studies on the effect of exercise on constipation have shown mixed results.
Indeed, many studies have shown that exercise does not affect the frequency of bowel movements ( 32 ).
However, a recent randomized controlled study on people with constipation with IBS study found some interesting results. It was found that significantly reduced symptoms exercise ( 33 ).
Other studies have also found similar results for this group ( 34 ).
Although many studies have found that exercise does not affect the number of times people go to the bathroom, which seems to reduce some symptoms of constipation ( 35 ).
If you have constipation, then try to go walking regularly. It's definitely worth a try.
Conclusion :. Exercise can reduce symptoms of constipation in some people, although the evidence is mixed
4. Drink coffee, caffeinated coffee Especially
for some people, coffee may increase the need to go to the bathroom. This is because the coffee stimulates the muscles in your digestive system ( 36 37 ).
Indeed, one study found that caffeinated coffee can stimulate the bowel in the same way that a can of food. This effect is 60% stronger than drinking water and 23% stronger than drink decaffeinated coffee ( 38 ).
Coffee may also contain small amounts of soluble fibers that help prevent constipation by improving the balance of your intestinal bacteria ( 39 40 , 41 ).
Conclusion: Coffee may help relieve constipation by stimulating muscles in the intestine. It may also contain small amounts of soluble fiber.
5. Take Senna, a laxative herbal
The herbal laxative Senna is commonly used to relieve constipation. It is available without prescription, and can be taken orally or rectally ( 42 ).
Senna contains a series of plant compounds called glucosides , which stimulate the nerves in your gut and the speed of your bowel movements ( 43 44 ).
Generally considered safe for adults who use Senna for short periods of time, but you should check with your doctor if your symptoms do not go away after a few days.
Senna usually not recommended for people who are pregnant, nursing or have certain health conditions, such as inflammatory bowel disease.
Conclusion: The herbal laxative Senna is a common remedy for constipation that is available without a prescription. It can stimulate the nerves in your gut to speed up bowel movements.
6. Eat probiotics foods or take probiotics
supplements 
Probiotics may help prevent chronic constipation.
People suffering from chronic constipation have shown a worse balance of bacteria in their intestines.
It is believed that probiotics could help improve this balance and prevent constipation ( 45 46 ).
could also help treat constipation because they produce lactic acid and short-chain fatty acid . These can improve bowel movements, so it is easier to pass a stool ( 47 ).
In a recent review found that probiotics seem to treat functional constipation by increasing stool frequency and improving stool consistency ( 48 ).
To include probiotics in your diet, try to eat foods containing probiotics . Examples include Yogurt , sauerkraut and kimchi, containing beneficial bacteria alive.
Alternatively you could try a probiotic supplement. Usually it is recommended to be taken daily for at least 4 weeks to see if it has any beneficial effect ( 49 ).
Conclusion: Probiotics may help treat chronic constipation. You can try to eat probiotic foods or take a supplement. Supplements should be taken daily for at least 4 weeks to see if they work.
7. Over-the-Counter or prescription laxatives
You can talk to your doctor or pharmacist about how to choose an effective laxative ( 50 51 ).
may recommend one of the following types:
- Bulking agent :. These are the fiber-based laxatives that are used to increase the water content of feces
- stool softener :. Stool softeners contain oils to soften the stool and facilitate their passage through the gut
- stimulant laxative :. These stimulate the nerves in your gut to increase bowel movements
- osmotic laxative :. Osmotic laxatives soften stool pulling water from the surrounding tissues in your digestive system
However, most of these laxatives should not be taken regularly without first checking with your doctor.
Conclusion: Try to talk to your doctor or pharmacist about an effective laxative. There are many types of laxatives that can work.
8. Try a diet low in FODMAP
Constipation can be a symptom of irritable bowel syndrome (IBS).
The under FODMAP diet is an elimination diet that is often used to treat IBS. It could be effective in treating your constipation if the cause of IBS ( 52 53 54 ).
fermentable oligosaccharides FODMAP means, disaccharides, monosaccharides and polyols. The diet is to limit foods high in FODMAP for a period of time before reintroducing them to determine which can tolerate ( 55 ).
However, if you have constipation-predominant IBS, low FODMAP diet alone often it is not enough.
You may need to pay attention to other aspects of their diet, such as getting enough water and soluble fiber, to experience relief from their symptoms ( 56 57 ).
Conclusion: If you have IBS, following a diet low in FODMAP can help your constipation. However, that alone may not be sufficient to provide relief.
9. Eat Shirataki Noodles or take a supplement glucomannan
Glucomannan is a type of soluble fiber. It has been shown to effectively treat constipation ( 58 59 60 ).
In a study in children found that 45% of those taking glucomannan experienced relief from severe constipation, compared with only 13% in the control group ( 61 ).
However, another controlled study found no significant effect ( 62 ).
, and improving bowel movements, glucomannan has been shown to function as a prebiotic and improve the balance of good bacteria in the gut.
If you are constipated, try including more glucomannan in your diet. This can be achieved by taking a supplement glucomannan or eat shirataki noodles , which are made with glucomannan.
Conclusion: Glucomannan can effectively treat constipation in some people. You can get it by supplementing with glucomannan or eat shirataki noodles.
10. Eat prebiotic foods
Dietary fiber increases stool consistency and volume, which can improve the frequency of defecation .
Another way that some fibers may help treat chronic constipation is through its effects on your digestive health.
The prebiotic fibers improve digestive health by feeding beneficial bacteria in the gut. This can improve the balance of your intestinal bacteria ( 63 64 ).
Indeed, prebiotics as galactooligosaccharides has been shown to help increase the frequency of bowel movements as well as make softer stools ( 65 66 , 67 , 68 ).
Foods that are high in prebiotic fiber include nder onions and bananas ( 63 ).
Conclusion: Foods containing prebiotic fibers can improve your digestive health and balance of beneficial bacteria in the gut. This can often help relieve constipation.
11. Try magnesium citrate
Taking magnesium citrate is a very popular home remedy for constipation. It is a kind of osmotic laxative that can be bought without a prescription ( 69 ).
Drinking moderate amounts of magnesium supplements can help relieve constipation. Higher doses are sometimes used to prepare and clean the bowel before surgery or other medical procedures ( 70 ).
Conclusion: Taking a magnesium citrate supplement can help fight constipation. It is available without prescription.
12. Eat prunes
prunes and prune juice is often touted as the remedy of nature for constipation - and for good reason.
In addition to fiber, plums contain the natural laxative sorbitol . This is a alcohol sugar that has a laxative effect ( 71 72 ).
Studies have shown that prunes can be even better than the fiber against constipation. If you are constipated, prunes could be the easiest natural solution available ( 73 74 ).
The effective dose is believed to be about 50 grams (about 7 medium plums) twice daily ( 73 , 75 ).
However, you may want to avoid prunes if you have IBS, as sugar alcohols are known FODMAPs.
Conclusion: Prunes contain sugar alcohol sorbitol, which has a laxative effect. Prunes can be a very effective remedy for constipation.
13. Try to avoid milk products
In some circumstances, a dairy Intolerance can cause constipation because of its effect on your bowel movements ( 76 77 78 ).
In some cases, children with protein intolerance of cow's milk intolerance and adults lactose may experience constipation ( 79 ).
If you think you may be intolerant to dairy, then you could try temporarily eliminate from your diet to see if it improves your symptoms.
Just be sure to replace dairy in your diet with other calcium-rich foods .
Conclusion: Being intolerant to milk or lactose can cause constipation in some people. If you suspect dairy is a problem, try to remove it for a short period of time to see if that makes a difference.
14. Anything else?
Constipation is an uncomfortable issue with a number of underlying causes.
If this is a problem for you, then you should talk to your doctor to identify the potential cause and find an effective treatment protocol.
That said, many natural home remedies in this article also can provide significant relief.
More about constipation and related topics:
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