How to Get Rid of Constipation at Home
Constipation is a problem that many people face, and though it can be serious, it’s usually not life-threatening. If you experience constipation regularly, there are plenty of things you can do at home to get rid of it once and for all, whether you choose over-the-counter or natural remedies. By following these simple steps, you’ll soon be able to enjoy life with the added convenience of no more constipation!
Best Methods to Use
Eat a Fiber-Rich Diet: Eating foods that are high in fiber can help you prevent constipation. The recommended daily fiber intake for adults is between 20 and 35 grams per day. There are many different ways to add more fiber into your diet—it’s best not to rely on supplements alone, however, because fiber that’s added from a supplement isn’t as well absorbed by your body as naturally occurring fiber in food. Try adding beans, vegetables, and whole grains to your diet regularly. Eat Dairy Products: Foods like cheese, milk, and yogurt also have plenty of both soluble and insoluble fibers that can help prevent constipation if you incorporate them into your diet often enough.
Drinking-Water
Water keeps your body hydrated, which is important for it to function properly. Even more important, though, is its impact on digestion. Water helps move things along in your intestines and keeps stools soft and easy to pass. So if you’re constipated, increasing your water intake (and drinking less coffee) could be exactly what you need. That said, even if you already drink plenty of water daily, adding a bit more could help address existing issues (like irregularity).
Natural Bath Remedies
If your constipation is caused by a slow-moving bowel, you may want to try increasing fiber in your diet and using a fiber supplement. If you don’t see results with natural remedies, it’s time to get serious and talk about laxatives. There are several types of laxatives available over-the-counter and even more on prescription—however, they can cause side effects. Consult your doctor before considering them as a viable treatment option.
Oils and Herbs
Over-the-counter laxatives often include oils and herbs as ingredients, so adding some extra flavor (and nutrients) to your diet could be a safer alternative. These herbs and spices are also known for their medicinal qualities. For example, cinnamon is known for its blood sugar benefits; peppermint helps relieve cramping in your stomach; ginger promotes movement in your bowels; fennel reduces flatulence.
Exercise
Regular exercise can help you not only stay in shape but also manage your stress levels and build an effective plan for getting rid of constipation. It’s especially helpful when it comes to preventing constipation before it occurs. At least three days a week, take some time to get your heart rate up by running, biking, or lifting weights. Start out slowly if you haven’t exercised much recently, and work your way up as you start feeling more comfortable with it. In addition to making you feel better and improving overall health, exercise can also help relax tense muscles—which is what helps kick-off healthy bowel movements—in a way that regular workouts alone can’t always accomplish.
Fiber-Rich Foods
Fiber is your friend if you’re trying to get regular. Fiber keeps things moving through your digestive tract and helps prevent constipation. Foods that are high in fiber include dried beans, whole-grain slices of bread and cereals, nuts, seeds, most fruits and vegetables (especially leafy greens), flaxseed (or chia seed for a more taffy-like texture), and berries of all kinds. Aim for 30 grams daily—and if you can’t meet that goal, keep working toward it with tiny steps over time. You’ll be happy you did.
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