Say Goodbye to Constipation with These Remedies
If you’re here, you already know how horrible it feels to be constipated. The uncomfortable feeling of being unable to pass your bowels makes you cry.
You regret all the times you took pooping for granted. You bargain with the Almighty how you would do anything for quick relief.
Well, unfortunately, about 16% of adults worldwide experience chronic constipation.
But instead of praying, it’s better to get into action and deal with the main issue. Follow some simple remedies, and you’ll get rid of this annoying problem very soon!
1. Drink lots of water
This is probably the simplest remedy to end all your constipation problems.
One big reason so many people suffer from constipation is that they drink very little water throughout the day, especially when the weather is hot and dry. So, carry a water bottle with you wherever you go.
Another option is to drink sparkling water. Studies have shown that sparkling water is more effective than tap water when it comes to treating constipation.
But be sure not to drink carbonated drinks instead of sparkling water since they can further worsen your condition and cause other diseases.
2. Take pre and probiotics
Prebiotics are non-digestible food components found in whole grains or bananas that help the microorganisms in your digestive tract stay healthy.
Since you need relief ASAP, go for only the best prebiotic powder for yourself. Don’t go for cheap alternatives; they won’t work as fast.
Probiotics, on the other hand, are live bacteria that are beneficial to your digestive system. Regular probiotic intake can increase the quality and quantity of your gut microbiome and make it easier for you to pass stool.
Some of the most useful probiotic-rich food items are sauerkraut, yogurt, and kimchi.
3. Consume fiber supplements
Nowadays, fiber supplements have also proven to be effective against severe constipation. Moreover, they are readily available at any drugstore and can be purchased without a doctor’s prescription.
If the main cause of constipation is a low-fiber diet, these supplements can help. They work by adding volume to the stool in your digestive system, which can then be pushed outside your body.
Some of the common fiber supplements are calcium polycarbophil (sold under the name FiberCon), methylcellulose (Citrucel), and psyllium (Metamucil).
4. Improve your diet
Another easy remedy for constipation is to make a FODMAP diet. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols.
No, don’t get intimidated by the complicated names. Instead, look it up, and you’ll know exactly what to eat.
Typically, you’re supposed to limit the food items rich in these nutrients for some time and then resume eating them carefully.
This will help you understand which saccharides your body can process well and which lead to bowel problems.
However, the FODMAP diet alone might not be enough, so it’s always best to consult your local physician for some professional advice.
5. Avoid dairy products
Items like yogurt can significantly improve digestive movements for many.
However, people suffering from lactose intolerance can often suffer from constipation if they consume dairy products. This also includes children who aren’t able to digest cow’s milk.
If you suspect you might have lactose intolerance, talk to your local healthcare provider and get a diagnosis.
Your doctor might recommend quitting dairy for a few weeks first and instead consuming calcium-rich food.
If the symptoms improve or your constipation is completely cured, you must skip dairy items.
6. Exercise every day
Even if you hate getting up and working out when you’re constipated, exercise can help you pass your stool more effectively.
But don’t get into intense workout schedules. Instead, try out simple exercises like jogging, skipping, or brisk walking at first.
After that, try out some yoga postures to increase body flexibility. Finally, make sure to get at least 30-40 minutes of exercise every day.
Light workouts, especially ones targeting your abdominal muscles, can stimulate bowel movements and relieve the pain you feel while trying to pass your stool in the toilet.
Over to you…
These tips usually relieve most constipated patients. But a number of underlying problems can lead to constipation. So, don’t give up even if nothing works out.
Instead, you must book an appointment with a gastroenterologist and run the necessary tests for better treatment!