10 Safe and Effective Cures For Constipation (#5 is obvious)

Constipation is not a very desirable thing, especially to those who suffer it every day. It can be a nuisance and may take you a lifetime to figure something out for relief. Fortunately, there are many ways to get relief from this disorder and all of them are safe and proven to be very effective.

Of course, there are countless medications one can take, but would it not be nice to get the same desired results without resorting to medications? Here are natural remedies to get relief from your constipation.

1. Eat food rich in fiber

what is fiber

A diet rich in fruits and vegetables will help make the digestive system function properly. It will also improve your diet and overall health status. The recommended amount of fiber you should take daily is about 24-38 grams. That would include your fruits, grains, beans, nuts, berries and other fruit and vegetable varieties.

Read more about the benefits of fiber rich diets

2. Drink plenty of water

Constipation is often the cause of poor hydration in the body. A lack of liquid in the stools makes it hard for the person to move his bowel. So drink plenty of water every day, about 1.5 to 2 liters, or even more depending on your size, the weather and exercise, to avoid the strain of constipation.

3. Include prunes in your diet

“Sorbitol”, which is a stool loosening sugar, comes naturally from prunes. Sorbitol is a colonic stimulant which helps transport stool outside the body. Prunes are also rich in fiber that can really help ease the stools out naturally. Prune juice is also just as effective, if you find eating the wrinkled fruit unsavory.

4. Try bananas for mild constipation

Bananas are simply a great source of fiber. Ripe bananas should be the choice, if you want relief from mild constipation. It contains fructooligosaccharides, which halts the bananas from fermenting and acts as a natural mild laxative.

Avoid unripe bananas as it can lead to constipation and other undesirable digestive problems.

Check what are the 10 surprising health benefits of bananas!

5. Avoid food that causes constipation

sugar is not good for you

Avoid too much consumption of food rich in sugar, starch, red meat, dairy and eggs. These are also essential in the diet so do not eliminate these foods entirely, but should be taken minimally and infrequently to avoid constipation.

Check out our list of high fiber fruits for breakfast

6. Stay away from caffeine and alcohol

Long-term consumption of caffeinated beverages and alcohol will cause dehydration because of its diuretic property. A lack of hydration in the body will result to very hard stools. So, cut back on these drinks which also include sodas and caffeinated teas.

7. Exercise

Some exercise would do you a world of good. It will help make your digestive system function properly and stimulate bowel movement. Doing some light exercises such as walking everyday, rather than just sitting down, will help the stools to move too.

Try walking slowly for about 30 minutes while gradually increasing your pace into a much faster one, without running. Do this for about 5 minutes. This is best if you do it every hour to get your digestive system working.

8. Take castor oil

Castor oil may taste really bad, but it works because of its laxative property. It contains a compound that helps to stimulate the small and large intestines. Just one or two teaspoons and it will help you get relief from constipation in a maximum of eight hours, maybe less as it has been proven to work really fast.

Since castor oil really tastes awful, you can chill it beforehand and mix with juice to mask the taste.

9. Baking soda helps

Baking soda not only keeps your homes squeaky clean, but also your gut. Since it is a bicarbonate it helps air to come out of your body in every way possible. This makes the stomach in an alkaline state, which neutralizes the stomach acids making it easier to move your bowel. Just mix a tablespoon of baking soda in a quarter cup of warm water. Drink the mixture and wait for it to work.

10. Don't hold it in

If your body signals you to go to the bathroom, by all means go. The longer you try to hold it in, the more water is absorbed from the stool making it rock hard. Also, your body signals you to move your bowel at a particular time and only for a limited amount of time.

That is why, if you try to hold it in much longer than you should, the urge to let it out goes away too. If you delay going to the bathroom, it is likely that your bowel will get even more clogged up and will cause you pain in the future.

CONCLUSION

These are effective natural remedies or alternatives for you to try when you get bouts of constipation. If the problem still persists and if it occurs frequently, it is time to consult a professional about it. It is best that you seek medical help if this condition bothers you, especially in your activities of daily living. Once you overcome this, you will discover that there is more to life than just sitting on your throne, in the bathroom.

Kimberly Dyoco
 

Dr. Kimberly Dyoco practices general and cosmetic dentistry at her downtown Chicago practice, One Mag Smile. She is committed to excellent patient care as well as educating people on preventative measures they can take to avoid serious oral conditions. Dr. Dyoco enjoys sharing her expertise and advice on a variety of health blogs and online publications.

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