Are you constipated?
Want to treat constipation naturally, but you just can’t figure out what remedies work?
Don’t worry – you’re certainly in the right place!
Today, we will share with you the eight effective methods to treat constipation naturally.
Let’s get started!
1. Drink more water
The first thing you need to do when you have constipation is to drink a lot of water.
This is the most effective way to stimulate your bowel movement in a few hours.
Here’s why: water aids proper digestion, maintains your intestines functioning, which helps keep your stool soft to pass.
Moreover, according to Healthline, dehydration (lack of water in the body) is a primary cause of constipation.
So here is what you do:
Drink a glass of warm water on an empty stomach in the morning before a meal.
Also, make sure that your body does not lack fluid by drinking more water during the day for normal bowel function.
2. Includes probiotics to your diet
Probiotics are beneficial and probably your number one go-to when it comes to treating constipation naturally.
But how do you know if probiotics work?
According to research, probiotic intake can treat constipation and increase stool regularity.
Because probiotics are helpful bacteria involved in absorbing nutrients through the walls of your intestine to help keep your gut healthy.
And a healthy gut helps increase your bowel movements.
Therefore to treat constipation naturally, include natural probiotics like pickles, yogurt, tempeh, kombucha, kefir, sauerkraut, and kimchi to your diet.
3. Eat more fiber food
Fiber foods are an effective way to relieve and treat your constipation problem naturally.
Allow me to explain.
The Mayo Clinic points out that dietary fiber helps soften your stools so that they pass more easily, therefore decreasing your constipation.
In addition to these, many studies have shown that low fiber intake is one of the most frequent causes of chronic constipation.
But what does that mean exactly?
It means you are not eating enough fiber foods.
Right now, you need to start including more fiber-rich foods in your diets to alleviate constipation and keep you regular.
Here’s an example of fiber-rich foods you can actually try:
- Vegetables: Brussels sprouts, potatoes, green peas, broccoli, turnips, and spinach
- Fruits: apricots, raspberries, prunes, apple, banana, and pumpkin
- Grain: whole wheat, barley, wheat bran, oatmeal, and quinoa
- Legumes: lentils, black-eyed peas, kidney beans, and pinto beans
Pro tip: your daily intake of fiber should range from 25 to 30 grams.
Don’t overeat fiber, though, because it causes gas and constipation when consumes too much.
Recommended for you: 9 Foods that Relieve Constipation Quickly
4. Exercise regularly
I know this might sound a bit “strange” to you.
So let’s look at it in detail:
Exercise engaged your digestive tract and helped get your digestion back to normal, enabling you to pass stool easily through your intestines.
Being physically active helps relieve your stress levels that may be contributing to your constipation issues, says Healthline.
With this said, regular physical exercise is very helpful in eliminating constipation issues.
Bottom line: You should endeavor for approximately 150 minutes of moderate exercise each week, aiming at 30 minutes a day, for at least five times a week (try walking, swimming, yoga, cycling, or any exercise you like).
5. Do an abdominal massage
A study published in The National Library of Medicine found that abdominal massage can help treat persistent constipation.
In other words, it increases your regularity of bowel movements, relieves pain, includes discomfort, and improves your overall digestive health.
In short, abdominal massage may help alleviate your severity of constipation, according to another study.
To do abdominal massage for constipation:
- You should massage the belly clockwise.
- Sit on a chair or lie on your back, place your palm on your stomach, and gentle massage for 10-15 minutes in a clockwise direction.
6. You should avoid alcohol and too much coffee
Limits your consumption of alcohol, coffee, and caffeinated beverages that cause dehydration and loss of fluid.
That’s because your digestive system requires enough fluids to help prevent and treat constipation.
7. Avoid certain food
To prevent and treat constipation, you should avoid some particular food that irritates your stomach.
- Fatty meat
- Milk, cheese
- Alcoholic beverages
- White bread
- Processed foods
- Canned food
8. Drink aloe vera juice
Drinking aloe vera juice is a good way to relieve and treat your constipation because it acts as a natural laxative.
According to Medical News Today, there is evidence that aloe vera juice is effective for constipation issues.
For a therapeutic benefit, it is recommended to take fresh aloe juice daily ⅓ cup before meals.
Pro tip: it is better to speak to your doctor before taking aloe.
All these remedies contribute to increasing frequent bowel movements.
They might be all you need to get your bowel movements working again.
But if these remedies don’t work, do not hesitate to visit your doctor.
The longer you wait, the more difficult constipation can become.
Your doctor may briefly prescribe laxatives or enemas to help soften your stool.
Pro tip: “You should never take laxatives for more than two weeks because your body may develop a dependence on them for proper colon function,” says Dr. Arvind Kanchan.