How to get relief from constipation using home remedies? Check out the list here

To ease constipation, a common and uncomfortable condition, there are several home remedies that individuals can try. These remedies are often simple to implement and can provide relief.

1. Hydration: Drinking more water is essential for preventing dehydration, which can lead to constipation. Carbonated water may be particularly effective in providing relief.

2. Fiber Intake: Consuming a diet high in fiber is crucial. Foods rich in fiber include fruits, vegetables, whole grains, nuts, seeds, and legumes. The recommended daily intake is 25 grams for women and 38 grams for men. Fiber supplements like psyllium can also be beneficial.

3. Exercise: Regular physical activity can help stimulate intestinal function and improve symptoms of constipation. Even gentle exercises like walking can make a difference.

4. Coffee: For some, caffeinated coffee can increase the urge to go to the bathroom by stimulating the muscles in the digestive system.

5. Senna: An herbal laxative, Senna is widely used to treat constipation. It works by stimulating the nerves in the gut to speed up bowel movements.

6. Probiotics: Eating probiotic-rich foods like yogurt, sauerkraut, and kimchi or taking probiotic supplements can help balance gut bacteria and prevent chronic constipation.

7. Laxatives: Over-the-counter or prescription laxatives can be effective. They come in various forms, including bulking agents, stool softeners, stimulant laxatives, and osmotic laxatives. However, they should not be used regularly without consulting a doctor.

8. Warm Beverages: Hot drinks, especially caffeinated ones, can stimulate bowel movements. The warmth helps speed up digestion, and caffeine has a bowel-stimulating effect.

9. Natural Laxatives: Foods like prunes and prune juice contain sorbitol, a sugar alcohol with a natural laxative effect. Apple juice is another option, though it contains less sorbitol.

10. Positioning: Sitting correctly on the toilet with feet raised on a stool and leaning forward can facilitate easier bowel movements.

11. Dietary Changes: Avoiding high-fat foods and incorporating more fibrous foods can help. Gradually increasing fiber intake can prevent gastrointestinal discomfort.

12. Lifestyle Adjustments: Addressing lifestyle factors such as insufficient fluid intake, lack of exercise, ignoring the urge to go to the toilet, and changes in diet or routine can alleviate constipation.

13. Magnesium Citrate: This natural laxative increases water in the intestinal tract, leading to bowel movements.

14. Warm Water with Lemon: Drinking this mixture in the morning can stimulate bowel movement and hydrate the body.

15. Glucomannan: This soluble fiber from konjac root can be taken as a supplement or consumed in shirataki noodles to relieve constipation.

16. Low FODMAP Diet: For those with IBS-related constipation, a low FODMAP diet may help identify trigger foods.

17. Herbal Remedies: Herbs like ginger, peppermint, and aloe vera can act as natural laxatives.

It's important to note that while these home remedies can be effective for easing constipation, if symptoms persist, it is advisable to consult a healthcare professional for further evaluation and treatment.