Constipation is a common issue affecting around 20% of people in the United States, resulting in 8 million doctor visits per year. Various home treatments can help manage constipation, such as drinking more water and eating fiber, which can provide stomach pain relief.
People may experience constipation due to the foods they eat or avoid, their lifestyle choices, the medications they take, or the medical conditions they have.
For many, the cause of their chronic constipation is unknown, a condition known as chronic idiopathic constipation.
Constipation is characterized by symptoms such as infrequent bowel movements, hard or lumpy stools, and difficulty passing stools.
Natural Home Remedies
Being dehydrated regularly can make a person constipated, so it’s essential to drink enough water and stay hydrated.
Drinking some carbonated, or sparkling, water can help rehydrate and get things moving again.
Some studies have found sparkling water to be more effective than tap water at relieving constipation, especially in people with indigestion or chronic idiopathic constipation.
Dietary Fiber
To treat constipation, doctors often recommend increasing dietary fiber intake, as it increases the bulk and consistency of bowel movements, making them easier to pass, which can also help with weight loss.
In fact, one 2016 review found that 77% of people with chronic constipation benefited from supplementing with fiber.
However, some studies have found that increasing fiber intake can actually make the problem worse, while others report that dietary fiber improves stool frequency but may not help with other symptoms of constipation.
Exercise and Constipation
Various research studies have reported that exercise could help improve the symptoms of constipation.
Studies have linked sedentary lifestyles with an increased risk of constipation, and some healthcare experts recommend increasing exercise to get the stool moving, which can also improve overall mental health.
Other studies have reported that although exercise did not always improve the number of times people went to the bathroom, it did reduce some symptoms and improved people’s quality of life scores.
Here are 13 natural home remedies to relieve constipation:
- Drinking enough water
- Drinking sparkling water
- Eating more high fiber foods
- Supplementing the diet with soluble non-fermentable fiber, such as psyllium
- Exercising regularly
- Consuming coffee
- Avoiding sugary drinks
- Eating more fruits and vegetables
- Incorporating whole grains into the diet
- Getting enough sleep
- Managing stress
- Avoiding processed foods
- Trying gentle exercise, such as walking or swimming
The total recommended fiber intake per day is 25 grams for females and 38 grams for males.
According to the National Center for Complementary and Integrative Health, constipation can have a serious negative effect on quality of life, as well as on physical and mental health.
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