There isn’t a standard for regular bowel movements as it is different from one person to the next. However, despite the number of times you do your #2, the symptoms of constipation are usually the same for anyone. Therefore, if you aren’t pooping every day, your bowel movements are slow or painful or if your stools are dry, you most probably have constipation.
Fortunately, constipation isn’t a huge cause for concern and you can improve it with simple home remedies using ingredients in your pantry. Constipation is one of the common medical conditions with which several people suffer. Though it is not a troublesome problem with which people need treatment from doctors, it can be one if it is not treated timely with home remedies.
Now, the question is how to cure constipation at home? The food you consume or avoid, lifestyle modifications, or certain medications can cause constipation.
Note: See a doctor if you experience abdominal pain, unexpected weight loss, or bloody stools with constipation.
The citric acid in lemon juice stimulates the digestive tract and helps flush out toxins and undigested matter fro the body. Having lemon water is also linked to a plethora of other benefits including clearer skin and more energy.
To improve the taste of the concoction, try adding a teaspoon of honey. Some research also shows that honey may work as a mild laxative. One tried and tested trick is to have a tall glass of warm water mixed with lemon juice and honey first thing every morning.
Coffee contains caffeine which stimulates your digestive tract naturally. Most of us have probably had the urge to use the bathroom after a cup of Joe. Do not go over 2 to 3 cups a day as too much caffeine can mess with your energy levels and can make you feel sick. Note that coffee is also a diuretic, which means you’ll urinate a lot more after drinking it. Too much coffee may, therefore, dehydrate your body by drawing water away from your colon and the forming stools.
Going natural with your foods is one of the best ways of relieving constipation as most plant-based foods are packed with fiber that leaves your body undigested in your stool. Our bodies are naturally more accustomed to processing fruits, vegetables, grains, other plant-based foods, and animal protein versus artificial, chemical, and sugar-laden foods.
Fiber acts as a sponge as it draws water from its surrounding, making the stools softer and bulkier. This makes it easier to pass the stools. Additionally, you should drink plenty of water to facilitate this action. Some great sources of fiber include beans, whole grains, oats, apricots, apples, plums, broccoli, green leafy vegetables, and sweet potato.
Probiotics are good bacteria that promote digestion and are found in your intestines. Examples of good bacteria in your gut include Lactobacillus, Saccharomyces boulardi, and Bifidobacterium. Probiotics are also found in probiotic-enriched yogurt, fermented foods and in supplement form.
Water is the best home remedy for constipation, so drink as much water as you can and stay hydrated. Carbonated water is one of the best solutions to this problem like sugary soda. But don’t consume too much of sugary drinks as this is not a good choice for the body. Dehydration can cause the problem of constipation, so always stay hydrated.
Exercise does not affect the frequency of bowel movements but other studies say that exercise reduces the symptoms like cramping etc. Go for a brisk walk daily for 10-15 minutes. You can also practice some light exercises regularly.
You can consume laxatives to get relief from chronic constipation. The laxatives can be either herbal or over-the-counter. A herbal laxative, Senna, contains plant compounds known as glycosides that speed up bowel movements. This is generally recommended for pregnant women, breastfeeding mothers, or patients suffering from other health conditions.
Among each of these habits, a fiber diet is really important to get rid of the problem. Fiber diet helps the digestive system to easily move the stool and people can expel them comfortably. So some of the fiber dietary includes
Whole wheat bread
Beans and lentils
Fruits, such as berries, apples, oranges, bananas, pears, raisins, figs, and prunes
Vegetables, such as broccoli, spinach, sweet potatoes, carrots, squash, avocado, and peas
Eating habits play a major role in our lifestyle. To prevent constipation, it is important to make the best possible changes in the eating habit which eventually improve constipation. To prevent constipation, you must make lifestyle changes along with changes in your daily routine. Without wasting time, start attempting the changes in the daily routine given below. A good lifestyle not only prevents constipation but improves your overall health.
Drink a glass of water right after you wake up
Eat your meals around the same time each day
Make sure to eat bran cereal for breakfast in the morning
Practice a light exercise just as the walk after breakfast
Take a 20-minute walk during your lunch break
Eat high fiber foods including beans and legumes
Pack some piece of fruits as a snack
When you feel the bowel movement, use the washroom immediately, don’t hold it
Get enough sleep
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