Constipation implies you have difficult or less than usual bowel movements. At some stage, almost everybody passes it.
While it is typically not extreme, once your body is back on the path, you should feel a lot better.
The standard length of bowel movement between the persons differs widely. Three times a day certain may get them. Others only have a couple of times a week.
However, it’s typically too hard to go more than 3 or more days without one. Your feces is easier and easier to move after 3 days.
1 – Drink More Water
Being dehydrated regularly can make you constipated. To prevent this, it’s important to drink enough water and stay hydrated
When you’re constipated, you’ll try finding relief by drinking some carbonated (sparkling) water to assist you to rehydrate and obtain things moving again.
Some studies have found soda water to be simpler than water at relieving constipation. This includes people with chronic idiopathic constipation or Irritable Bowel Syndrome (IBS)
However, don’t start drinking more carbonated drinks like sugary soda, as they seem to be a bad choice for your health and should make your constipation worse.
Bottom line: Dehydration can make you constipated, so make sure to drink enough water. Sparkling water may be even more effective.
2 – Eat More Fibre, Especially Soluble, Non-Fermentable Fibre
People who are constipated are often told to increase their fibre intake.
This is because increasing fibre intake is assumed to extend the majority and consistency of bowel movements, making them easier to pass.
One recent review found that 77% of people with chronic constipation benefited from supplementing with fibre.
However, some studies have found that increasing fibre intake can make the problem worse.
Other studies have found that while dietary fibre can increase the frequency of bowel movements, it doesn’t help with other symptoms of constipation. These include stool consistency, pain, bloating and gas.
This is because the sort of dietary fibre that you simply increase your diet is vital.
There are many various dietary fibres, but generally, they fall under two categories:
Insoluble Fibres: Found in wheat bran, vegetables and whole grains. They add bulk to your stools and are thought to assist them to pass more quickly and simply through your gastrointestinal system.
Soluble Fibres: Found in oat bran, barley, nuts, seeds, beans, lentils and peas, as well as some fruits and vegetables. They absorb water and produce a gel-like paste, which softens your stools and enhances the consistency.
To prevent constipation, you should aim to consume a mix of soluble and insoluble fibres. The total recommended fibre intake per day is 25 grams for ladies and 38 grams for men.
Bottom line: Try eating more fibre. You can also supplement your diet with soluble non-fermentable fibre such as MyFiber.
3 – Exercise More
Studies on the effect of exercise on constipation have shown mixed results.
Many studies have shown that exercise doesn’t affect the frequency of bowel movements.
However, the latest randomized monitored study on constipated people with IBS found some fascinating results. It found that exercise significantly reduced symptoms.
If you’re constipated, then try going for normal walks. It’s worth a try.
Bottom line: Exercise may lessen the symptoms of constipation in certain people, although the evidence is varied.
4 – Drink Coffee, Especially Caffeinated Coffee
For some people, can increase the urge to travel to the toilet. This is because coffee stimulates the muscles in your digestive system.
One study found that caffeinated can stimulate your gut within the same way that a meal can. This effect is 60% stronger than a beverage and 23% stronger than drinking decaf.
Coffee may also contain small amounts of soluble fibres that help prevent constipation by improving the balance of your gut bacteria.
Bottom line: can help relieve constipation by stimulating the muscles within the gut. It may also contain small amounts of soluble fibre.
5 – Eat Probiotic Foods Or Take Probiotic Supplements
Probiotics may help prevent chronic constipation.
People who have chronic constipation have been shown to have an imbalance of bacteria in their gut.
It’s thought that probiotic foods could help improve this balance and stop constipation.
They could also help treat constipation by producing carboxylic acid and short-chain fatty acids and may enhance gut movements, making it easier to pass a stool.
A recent review discovered that probiotics seem to heal functional constipation by boosting the frequency of bowel movements and improving stool consistency.
To include probiotics in your diet, try eating probiotic-containing foods. Examples include yoghurt, sauerkraut and kimchi, which contain live, friendly bacteria.
Alternatively, you could try a probiotic supplement. It is usually recommended to require it daily for a minimum of 4 weeks to ascertain if it’s any beneficial effects.
Bottom line: Probiotics may help treat chronic constipation. You can try consuming probiotic foods or getting a supplement. Supplements should be taken daily for at least 4 weeks to see if they work.
6 – Try A Low-FODMAP Diet
Constipation can be a symptom of Irritable Bowel Syndrome (IBS).
The low-FODMAP diet is an elimination diet that’s often used to treat IBS. It might be effective at treating your constipation if IBS is that the cause.
Fermentable oligosaccharides, disaccharides, monosaccharides and polyols are also known as FODMAP. The diet involves limiting high-FODMAP foods for a while before reintroducing them to determine which ones you can tolerate.
But, if you have constipation-predominant IBS, the low-FODMAP diet alone is often not enough.
You will probably get to concentrate on other aspects of your diet, like getting enough water and fibre, to experience relief from your symptoms.
Bottom line: If you’ve got IBS, following a low-FODMAP diet may help your constipation. Yet, that alone may not be enough to provide relief.
7 – Eat Prebiotic Foods
Dietary fibre increases stool consistency and bulk, both of which can improve bowel movement frequency.
Another way that some fibres may help treat chronic constipation is through their effects on your digestive health.
Prebiotic fibres improve digestive health by feeding the friendly bacteria in your gut. This can improve the balance of your gut bacteria.
Prebiotics like galacto-oligosaccharides has been shown to help increase the frequency of bowel movements, as well as make stools softer.
Foods that are high in prebiotic fibre include garlic, onions and bananas.
Bottom line: Foods that contain prebiotic fibres can improve your digestive health and the balance of friendly bacteria in your gut. This can often help relieve constipation.
8 – Eat Prunes
Prunes and prune juice are often touted as nature’s remedy for constipation – and good reason.
In addition to fibre, prunes contain the natural laxative sorbitol. This is a sugar alcohol that features a laxative effect.
Studies have shown that prunes may be more effective than fibre. If you’re constipated, prunes could be the easiest natural solution available.
The effective dose is assumed to be around 50 grams (about 7 medium-sized prunes) twice each day.
However, you may want to avoid prunes if you have IBS, as sugar alcohols are known FODMAPs.
Bottom line: Prunes contain sugar alcohol sorbitol, which has a laxative effect. Prunes are often an effective remedy for constipation.
9 – Try Avoiding Dairy
In some circumstances, a dairy intolerance can cause constipation thanks to its effect on your gut movements.
In some cases, children intolerant to cow’s milk protein and adults with Lactose Intolerance may experience constipation.
If you think that that you simply could also be intolerant to dairy, then you’ll try removing it from your diet temporarily to ascertain if it improves your symptoms.
Just confirm to exchange the dairy in your diet with other calcium-rich foods.
Bottom line: Dairy or lactose intolerance may cause constipation in some people. If you suspect dairy is a problem, try removing it for a short period to see if that makes a difference.
In my opinion, there are many other safer ways, as well as more natural, to relieve constipation. Do not forget that constipation is solvable, and it is a symptom of a bigger issue as it is a communication from your body that something is wrong.