Constipation

Constipation is a common digestive problem caused by difficulty or infrequency in passing stools leading to hard, dry, and sometimes painful bowel movements.

When you're constipated, you "can't go" even though you may have a constant urge to try and move your bowels.

Constipation causes abdominal cramping, bloating, gas, and headaches. Straining to move your bowels can cause tears and bleeding in the rectum's lining, called anal fissures, which can be very painful.

Common symptoms of constipation include:

• Straining during bowel movements
• Feeling like your bowels are not empty
• Hard, dry, stools
• Abdominal discomfort or bloating

Causes of constipation include:

• Lack of fiber
• Lack of physical activity
• Not enough water
• Certain medicine
• Certain supplements
• Certain foods
• Changes in routine or diet
• Certain medical conditions

Foods that cause constipation

• Lack of adequate water intake or drinking alcohol which is dehydrating, will cause constipation regardless of diet.
• Grains like wheat, barley, rye, and triticale
• Highly processed low-fiber food like fast foods and deep-fried foods
• Milk, eggs, and cheese
• Processed or high-fat meats like red meat

If constipation is severe, prolonged, or accompanied by concerning symptoms like unexplained weight loss, severe pain, or blood in the stool, consult a healthcare professional for a proper evaluation and appropriate treatment.

In most cases, constipation can be managed with lifestyle changes such as increasing fiber intake, staying hydrated, and exercising regularly. Over-the-counter laxatives can provide short-term relief but should not be a long-term solution without medical advice.

If you have a pre-existing medical condition, are taking a new medication, and are suddenly experiencing constipation, discuss this with your doctor.

Natural Cures and Home Remedies for Constipation

Several home remedies may help relieve constipation and promote regular bowel movements. Here are some practical and natural approaches.

Increase Fiber

A lack of dietary fiber often causes constipation. Eating more fruits and vegetables is one of the most natural cures for constipation. Include fruits (such as apples, pears, and berries), vegetables (like broccoli, spinach, and carrots), whole grains, nuts, and seeds.

Fiber keeps things moving throughout our digestive systems and into the rectum, where "wastes" are expelled from the body. This home remedy, straight from garden to table, is one natural cure you can depend on to help you eliminate constipation.

Dates

Dates are gems in terms of fiber content, so it's no surprise that dates are an excellent home remedy for constipation. Eating dates when the constipation sets in, particularly on an empty stomach, can bring about quick and helpful relief.

Guava

Though guava is a delicious fruit, it also works well to relieve constipation. Eat fresh or dried guava to reap its beneficial effects.

Mango

Mango is a delicious fruit. You can find mango as an ingredient in many different supplements and medications, and that's because this fruit contains a healthy serving of fiber and roughage.Eat fresh or dried mango for fast natural relief.

Plums

Plums or prunes (dried plums) are natural laxatives that can help relieve constipation. Plums contain sorbitol, a sugar alcohol that attracts water into the intestines and softens the stool.

Cabbage

Cabbage is an excellent source of fiber and necessary roughage. Eat cabbage, drink cabbage juice, or take a supplement.

Spinach

Eating spinach for dinner can be beneficial in relieving constipation due to its high fiber content. Spinach is rich in soluble and insoluble fibers, which can aid in regulating bowel movements and enhancing gut health. When consumed, the soluble fiber in spinach dissolves in water. It creates a gel-like substance within the digestive system, which can assist in softening stools and promoting regular bowel movements.

Water and More Water

Enough cannot be said about the benefits of water for your health. Water keeps the stool soft and is a natural cure for constipation.

Keep your body hydrated by drinking at least eight glasses of water daily. This will supply the fluids your body needs to maintain regular movements of your bowels. Try to drink at least 8 cups (64 ounces) of water daily unless otherwise advised by your doctor.

Prune Juice

Prune juice is a natural laxative that can help relieve constipation. Prunes contain sorbitol, a sugar alcohol that can draw water into the intestines and soften the stool.

Herbal Teas

Herbal teas, like senna, peppermint, or chamomile tea, may have mild laxative effects, aiding bowel movements and soothing digestive discomfort.

Exercise

Physical activity can help stimulate the bowel and promote regularity. Try taking a daily walk around the block or light exercise.

Yogurt with Probiotics

Yogurt contains live active probiotics that promote a healthy gut and aid digestion and regular elimination.

Epsom Salt

You may only use Epsom salt (magnesium sulfate) to soak your tired feet, but it can work quite well as a remedy for constipation.

Plain, pure (unscented) Epsom Salt is an FDA-approved laxative. Consult the package for directions. However, it's always a good idea to consult your doctor before ingesting any over-the-counter medication.

Do not use magnesium sulfate as a laxative if you have stomach (abdominal) pain, nausea, or vomiting,

Magnesium

Magnesium is a mineral that occurs naturally. Magnesium regulates many important bodily functions, including muscle and nerve function, blood glucose control, and blood pressure regulation.

Magnesium reduces stomach acid and increases water in the intestines, which may trigger bowel movements. Magnesium hydroxide is commonly used as a laxative to alleviate occasional constipation.

Psyllium/Metamucil

Metamucil is a non-stimulant laxative that relieves constipation. It contains psyllium husk, a plant-based fiber that promotes digestive health and regularity. Psyllium increases stool bulk and water content, causing softer bowel movements.

Cautions

The effectiveness of home remedies varies from person to person. Some treatments may work better for some individuals than others. If you have chronic or severe constipation or these remedies do not provide relief, consult a healthcare professional for a proper evaluation and treatment plan.

If you have any underlying health conditions or are taking medications, it's best to consult your doctor before trying new remedies or supplements.