Natural Treatments for Constipation: Gentle and Effective Solutions

Feeling constipated can be tough, but there’s hope. Natural remedies offer gentle ways to fix your gut. If you’re having trouble going, or if your stool is hard or dry, this guide is for you. We’ll show you how to get relief and get regular again.

Many people get constipated. Health experts say it can be normal to go anywhere from three times a week to three times a day. Things like not enough fiber, water, or exercise, stress, and taking new medicines can make it hard to go. But, by using easy and natural methods, you can help your gut feel better. And, you can do this without strong laxatives or drugs.

Understanding Constipation

Constipation happens a lot to people around the world. It means you go to the bathroom less than normal, often fewer than three times a week. Food, not moving enough, and stress can make it worse. Even some medicines can cause constipation.

What is Constipation?

Constipation slows down your body’s waste removal process. This makes it tough to have regular bowel movements. As a result, you might feel bloated and find it hard to go to the bathroom. If you have a very hard time going, or go less than three times a week, that’s constipation.

Symptoms of Constipation

Here are signs you might have constipation:

• Not going as often as usual, less than three times a week
• It’s hard or painful to have a bowel movement
• Feeling like you didn’t finish after you go
• Stomach pain, bloating, or cramps
• Bowel movements that are hard, dry, or small
• Feeling sick or not wanting to eat

Constipation can happen to anyone. But it’s more likely if you’re older, pregnant, or have health problems. Knowing the signs and what it means is the first step to deal with constipation.

Natural Remedies for Constipation Relief

Having constipation can feel bad, but you can try some natural ways to feel better. Skip the strong medicine at the store for now. Instead, think about using these simple and safe things at home.

Prunes are a helpful choice. Eating 100 grams a day can help a lot with ongoing constipation. They have a lot of fiber, which makes your stool bigger and moves things along.

Senna comes from a plant and it can be good for constipation too. It helps your gut muscles push, which makes you want to go in about 8 to 12 hours. Just know it might cause some stomach pain or runny stools.

Kiwifruit also helps keep you regular. It has an enzyme, actinidin, that breaks down proteins and helps your digestion.

Flaxseeds are full of fiber too. You can eat them by putting them in smoothies, yogurt, or in baking. They make your stool bigger and help you go more often.

Being hydrated is really important for avoiding constipation. Try to drink at least eight glasses of water each day. This keeps you from getting dried out, which can lead to constipation. Also, moving around a lot can make your gut work better and help you use the bathroom more regularly.

If constipation is a big problem for you or lasts a long time, talk to a doctor. They can make sure it’s not something more serious and give you a plan to feel better.

Exercise for Constipation

Adding regular workouts to your day can help you deal with constipation. Doing this gets the muscles in your tummy moving better. This makes it easier to go to the bathroom. You can try easy exercises like walking or special yoga moves to help with constipation.

Gentle Exercises to Stimulate Bowel Movements

One simple way to move is by taking a brisk walk. Try to do 30 minutes of walking each day. It makes your belly work better. Yoga is also good. Some poses can press on your stomach and help poop move through your tummy.

• Yoga poses like Supine Twist, Matsyasana Twist, Crescent Twist, Wind-Relieving Pose, and Child’s Pose are particularly recommended for relieving constipation.
• Twisting poses stimulate the digestive organs and aid in detoxification, promoting healthy bowel movements.
• Inversions like Supported Shoulder Stand or Plow Pose can also be effective in improving digestion.
• Maintaining a peaceful mind through relaxation poses like Corpse Pose can contribute to alleviating digestive problems.

Doing exercises for the muscles around your bottom can also be very helpful. You can tighten and release those muscles. Do this in sets of five times. This helps your body push the poop out.

Start with easy exercises and see how you feel. Listen to your body. Then, you can do more and harder exercises. This mix of activity, eating well, and drinking enough water is a great way to fight constipation.

Relaxation Techniques and Proper Posture

If you’re fighting constipation, it’s about both the body and mind. Learning relaxation techniques can cut down on stress, helping with digestive problems. Things like deep breathing and meditation make your body calmer. This then makes it easier to go to the bathroom.

Also, how you sit on the toilet matters for fighting constipation. The best way is to lift your knees above your hips. You can do this with a little stool or by putting your feet on something sturdy. This position helps your body set up for better toilet time.

• A 2017 study found that yoga may help reduce gastrointestinal symptoms in people with irritable bowel syndrome, including constipation and diarrhea.
• Certain yoga poses such as twists, back bends, and inversions can help alleviate constipation symptoms.
• The wind-relieving pose and the adamantine pose are considered beneficial for improving digestive health and relieving constipation.

Combining these methods can help a lot. By using relaxation and the right way to sit, you deal with both your body and your mind. This can lead to more regular trips to the bathroom. It’s all about tackling the real causes, like stress and bad posture, for long-term help.

It’s key to know not everyone will find success with these natural tips. If they don’t work for you, and if diet changes or store-bought medicines don’t help, see a doctor. A healthcare pro can figure out what’s going on and find the best treatment for you.

Prunes: A Natural Laxative

If you’re having trouble going, prunes can help. They work because they’re natural and very fibrous. This makes them good for getting things moving in your stomach.

Prunes have lots of fiber, nearly 7.1 grams in just 10 of them. This fiber helps the poop get bigger and pulls water into your gut. These things help you go to the bathroom easier.

But there’s more. Prunes have a special natural sugar called sorbitol. Sorbitol helps by softening your poop and getting the gut muscles to push it out. It’s like a natural lift for your digestion.

Studies have shown that prunes are better than some medicines for constipation. A study in 2022 showed that prune juice helps a lot. People who drank prune juice had softer poop and went more often in just 8 weeks.

Start your prune journey with 6 a day. Eat them on their own or add them to meals. Prune juice is good too, about 4 to 8 ounces each morning.

But, remember, prunes have lots of sugar and calories, so don’t eat too many. If your problem is big or lasts long, ask your doctor what to do.

Senna: An Herbal Laxative

Senna is a well-known herbal laxative for constipation. It’s made from the senna plant’s leaves and fruit. This laxative helps by making the intestines move more, causing bowel movements. It’s good for short issues with constipation but should be used carefully because of some possible side effects.

Potential Side Effects of Senna

Using senna a lot or for a long time can have downsides. There are a few important risks to be aware of:

• Dependency and decreased bowel function: The body may rely too much on senna, making normal bowel movements hard without it.
• Electrolyte imbalance: It might lower essential electrolytes like potassium, which can be bad for health.
• Abdominal cramps and diarrhea: Senna might cause stomach pains and runny poop, especially when overused.
• Liver damage: In some rare cases, using a lot of senna over time could hurt the liver.

To keep these risks low, using senna just for a short time is best. Make sure to talk to a doctor before using it, especially if you have health conditions.

If you face side effects from the Senna Herbal Laxative in the U.S, tell the FDA. Call 1-800-FDA-1088 or go to www.fda.gov/medwatch. In Canada, you can tell Health Canada at 1-866-234-2345.

Take care with senna if you’re pregnant because it’s not the best choice then. It might get into breast milk but is thought to be ok for babies. Still, talk to a doctor before breastfeeding if you’ve used senna.

Kiwifruit for Digestive Health

Looking for natural ways to help your tummy troubles? Kiwifruit is a great choice. It is full of fiber, enzymes, and important nutrients. Kiwifruit can help make your bowel movements better and ease constipation.

Many studies have found that kiwifruit’s enzymes and nutrients are good for digestion. They can make you go more often. For example, a 2010 study in Chang et al. showed kiwifruit was helpful for people with irritable bowel syndrome and constipation. Chan et al. (2007) also found that more kiwifruit in the diet helps decrease constipation in China.

Kiwifruit does more than this for your gut. It can lower gut problems, according to Bayer et al. (2022). Moreover, the EFSA Panel on Nutrition (2021) said green kiwifruits support normal stool.

If you want to add kiwifruit to your meals for better digestive health and to fight constipation, you have many choices. You can eat it fresh, take it in powder form, or as capsules. Talk to your doctor before you change your diet a lot or try something new.

Flaxseeds: A Fiber-Rich Solution

Adding flaxseeds to your meals can help with constipation. They are full of fiber, making it easier to go regularly. Flaxseeds turn into a jelly when soaked in water, helping you go easier.

Incorporating Flaxseeds into Your Diet

To get the most from flaxseeds, try adding them to your meals in fun ways:

• Start with a small amount, such as 1 teaspoon of ground flaxseeds, and gradually increase to 1 tablespoon per day.
• Sprinkle ground flaxseeds on top of yogurt, cereal, or oatmeal.
• Mix ground flaxseeds into smoothies, baked goods, or homemade granola.
• Add whole or ground flaxseeds to soups, stews, or pasta dishes.
• Think about flaxseed supplements, but talk to your doctor first.

One tablespoon of ground flaxseed has 1.9 grams of fiber, or 8% of what you need daily. In one test, adding 50 grams of flaxseed flour every day made people go more often. They went from 2 times a week to 7 times.

Only start with a little flaxseed and drink enough water. This way, you won’t have tummy problems. Adding flaxseeds, a good diet, and exercise will surely help with constipation.

Dietary Changes to Prevent Constipation

Changing what you eat can stop constipation. Add more high-fiber foods to your meals. Drinking enough water helps, too. This keeps your digestive system working well.

High-Fiber Foods for Regularity

Getting more fiber helps your gut stay on track. Women need 25-30 grams of fiber a day. Men need 30-38 grams. Good sources include:

• Whole grains, like oats, brown rice, and whole wheat bread
• Fruits, such as berries, apples, and pears
• Vegetables, including broccoli, leafy greens, and carrots
• Legumes, like lentils, black beans, and chickpeas
• Nuts and seeds, such as chia seeds and flaxseeds

Staying Hydrated

Not drinking enough can lead to constipation. Be sure to drink a lot of water. Herbal teas and warm lemon water are good, too. A little coffee or tea can also help, but don’t drink too much.

These diet tips are great for avoiding constipation. But, if you keep having digestive problems, see a doctor. They can give you advice that fits your needs best.

When to Seek Medical Attention

Sometimes, natural ways help with constipation. But, there are times when you must see a doctor. If you’re still constipated after a few weeks or have bad belly pain, talk to a medical expert. They will check what’s going on and suggest how to fix it.

Here are some signs you should see a doctor:

• Constipation that lasts more than a few weeks
• Feeling a lot of belly pain
• Seeing blood in your stool
• Losing weight without trying or not eating well
• Having a hard time going to the bathroom or always feeling like you need to go more

Different health problems can lead to constipation. For example, you might have irritable bowel syndrome, diabetes, or hypothyroidism. Doctors can do tests to figure out why you’re constipated. Then, they will help make a plan to treat it.

If constipation causes other problems, like hemorrhoids or rectal bleeding, you should get help fast. These issues need to be treated quickly to avoid more health troubles.

Working with a doctor can help you find the right way to treat chronic constipation. They will help you avoid serious problems. So, if you have severe constipation symptoms, don’t wait to get help.

Conclusion

In conclusion, using natural ways like natural constipation treatments, changing your diet, and taking herbs can help with constipation. It’s important to know what causes constipation. Then, you can pick the right natural way to get better and have regular, healthy poops.

This article talked about why doing exercise helps, and how eating foods with a lot of fiber helps. It also said drinking enough water and using probiotics can be good. Don’t forget about herbal treatments. They can fix your tummy troubles without the bad effects of some drugs.

If you keep having constipation or see something worrying, talk to a doctor. Using natural ways along with the advice of experts can make your tummy feel better. You won’t feel as much pain from constipation anymore. So, live healthier and happier.

Source Links

• https://www.medicalnewstoday.com/articles/320940 – How to make yourself poop
• https://www.houstonmethodist.org/blog/articles/2023/sep/5-home-remedies-for-constipation/ – 5 Home Remedies for Constipation
• https://www.healthline.com/health/6-natural-remedies-constipation – How to Relieve Constipation Naturally at Home