Best 5 remedies for constipation

Constipation is an incredibly common problem.

Constipation affects around 20% of people in the United States, resulting in 8 million doctor visits per year. People may experience constipation due to the foods they eat or avoid, their lifestyle choices, the medications they take, or the medical conditions they have. For many, the cause of their chronic constipation is unknown. This is known as chronic idiopathic constipation.

Constipation is characterized by the following symptoms :

• Fewer than three bowel movements per week
• Hard, dry, or lumpy stools
• Difficulty or pain when passing stools
• A feeling that not all stool has passed

Constipation can have a serious negative effect on quality of life, as well as on physical and mental health. 

There are many natural ways to help relieve constipation. People can do these in the comfort of their own homes, and most of them are supported by science.

1. Drink more water:

Being dehydrated regularly can make a person constipated. To prevent this, it is important to drink enough water and stay hydrated. When a person is constipated, they might find relief from drinking some carbonated (sparkling) water. This can help them rehydrate and get things moving again. Some studies have found sparkling water to be more effective than tap water at relieving constipation. This includes people with indigestion or dyspepsia and people with chronic idiopathic constipation. However, drinking carbonated drinks such as sugary soda is not a good idea, as these beverages can have harmful health effects and may make constipation worse.

2. Try avoiding dairy:

In people with an intolerance to it, eating dairy can cause constipation due to its effect on the gut’s movements. This includes children who are intolerant to cow’s milk protein and adults with lactose intolerance. If someone suspects a dairy intolerance, they can see their doctor for a diagnosis. The doctor may recommend temporarily removing dairy from the diet, while increasing other calcium rich-foods, to see if it improves the symptoms.

3. Try magnesium citrate:

Magnesium citrate is a popular home remedy against constipation. It is a type of osmotic laxative that people can buy over the counter. Taking moderate amounts of magnesium supplements can help relieve constipation. Doctors use higher dosages to prepare and clean out the bowel before surgery or other medical procedures.

4. Eat prebiotic foods:

Prebiotics are an indigestible carbohydrate fiber. Prebiotics include oligosaccharide and inulin. Although dietary fibers reduce constipation by improving the consistency and bulk of stool, prebiotics have their effects by improving digestive health. Prebiotic fibres improve digestive health by feeding the beneficial bacteria in the gut, which boosts probiotics and improves the balance of the gut bacteria. In fact, some prebiotics may help increase the frequency of bowel movements, as well as make stools softer.

Prebiotic foods include:

• Chicory
• Jerusalem artichokes
• Garlic
• Onions
• Bananas
• Leeks
• Chickpeas.

5. Try a low FODMAP diet:

Constipation can be a symptom of IBS. The low FODMAP diet is an elimination diet that helps treat IBS and may relieve IBS-related constipation.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. The diet involves limiting high FODMAP foods for a period of time before reintroducing them to determine which ones the body can tolerate. In people with constipation-predominant IBS, the low FODMAP diet alone is often not enough. Such people will probably need to pay attention to other aspects of their diet, such as getting enough water and fibre, to experience relief from their symptoms.

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