Infrequent or painful bowel movements, with associated bloating and pain, are defining characteristics of constipation, which is also an everyday or chronic problem. Constipation is common, and most of the time it’s normal, but chronic constipation is not and can be difficult and uncomfortable. However, there are quite a few natural remedies and changes in lifestyle that will prevent constipation and improve regularity. Let’s take a look at some of the best ways to ‘relieve constipation.’
1. Increase Fiber Intake
Fiber is very important for a healthy digestion and regular bowel movement. It bulk’s up stool and helps it slide through the gut. To boost fiber intake try to eat more fruits, vegetables, whole grains, legumes and nuts in your diet. Apples, pears, berries, oats, beans and chia seeds are especially rich in fiber, which helps keep things moving and is good for digestion. For example if you are not accustomed to a high fiber diet, you would want to start with a little more fiber, and gradually increase it, otherwise you may find yourself bloating or getting gassy.
2. Stay Hydrated
Water is important for the softening of stool and assisting it move easily through the intestines and dehydration can have an impact on increasing the chance of constipation. Things like drinking 6–8 cups of fluid each day are important for regular bowel movements. To have at least eight glasses of water a day, or more if you live in a hot climate or do some kind of physical activities. Maintaining hydration levels can be helped by herbal teas or clear broths. Visit a gastroenterologist in Lahore for further tips regarding proper hydration.
3. Get Moving
Physical activity helps activate the muscles of the digestive system, and helps with regular bowel movements. Alleviating constipation can be as simple as walking, jogging, yoga or even stretching. Getting at least 30 minutes of moderate activity everyday will provide your digestive system with the activity it needs to stay healthy.
4. Try Prunes or Prune Juice
Many people know prunes are one of the most well known natural remedies for constipation due to their high fiber content and naturally occurring sugar alcohol that acts mildly laxative. Small glasses of prune juice or just some prunes a day will relieve constipation. If dried fruits are not your thing then other dried fruits like figs or apricots can help you digest too.
5. Add More Healthy Fats
Fats in olive oil, avocados, nuts and seeds, for example, are healthy fats that can help lubricate the intestines so that stool can pass more easily. Eating moderate quantities of healthy fats can help you with digestion and get rid of constipation. Simple ways include adding olive oil to salads, stuffing your face with nuts, or eating avocado.
6. Establish a Routine
A regular eating and bathroom schedule helps to maintain a regular digestive rhythm. By eating at about the same time each day you help stimulate digestion activity, and by taking a little time to use the bathroom when the urge hits you, you help prevent stool hardening. Creating a bathroom routine — like spending a few minutes on the toilet in the morning — can help you get into routine over time.
7. Try Natural Laxatives
If dietary changes and lifestyle changes don’t work, natural laxatives like psyllium husk, flaxseeds, or aloe vera juice might be used. Psyllium husk is a fiber supplement (also called a bulk laxative) that you can mix into water or juice to help bulk the stool and produce bowel movements. They can be added to smoothies and yogurt and give you both fiber and healthy fats. You can use aloe vera juice mixed with honey because it also has a super laxative effect and soothes the digestive system slightly.
8. Consider Probiotics
These are probiotics—good bacteria— that can also help support a healthy gut environment and may help improve digestive health and combat constipation. Probiotic foods like yogurt, kefir, sauerkraut and kimchi are rich in probiotics and can help keep our gut microbiome in check and improve stool. If you don’t get fermented foods in your diet regularly, you may need probiotic supplements instead.
9. Avoid Processed Foods
Constipation can be caused by processed foods, especially those that are high in refined sugar, unhealthy fat and lacking in fiber. You can help reduce your odds for constipation by avoiding or minimizing the intake of foods that are fast foods, sugary snacks, and highly processed items. Instead, go for whole, unprocessed foods whenever possible.
10. Use OTC Laxatives
Temporarily relieving constipation over the counter (OTC) laxatives will work, but be careful as they can become dependent and disturb normal bowel function if used often. If you must use a laxative however, begin with a gentle, fiber based one or a stool softener and follow the instructions to a ‘T’. If you use laxatives regularly you may want to consult a healthcare professional as it may indicate an underlying digestive problem.
Conclusion
However, constipation is an uncomfortable condition to have which is often manageable with dietary changes, increased hydration, regular exercise and natural remedies. Improving digestive health and having easy bowel movements are things that can be looked into by focusing on a fiber rich diet, staying active and having a regular bathing routine. If you experience prolonged constipation, a prolonged period of time with constipation, or chronic constipation, it is recommended that you seek guidance from the best Gastroenterologist in Karachi to rule out any underlying health conditions and appropriate treatment.
