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Constipation occurs when you are having:
- Fewer than three bowel movements a week
- Stools that are hard, dry, or lumpy
- Stools that are painful or difficult to pass
- A feeling that not all stool has passed.
Potential causes of constipation
Usually, constipation has more than one cause at a time, and you may be constipated for many reasons which includes.
- Life changes or daily routine changes, eg: pregnant women, elderly people, travelling
- Certain medications and dietary supplements eg: antacids that contain calcium and aluminum, iron supplements, narcotic pain medicines
- Nutritional problems like not eating enough fiber in your diet, dehydration, changes in the diet pattern
- Certain disease conditions like hypothyroidism, diabetes, diverticular disease, celiac disease
- Anatomic problems of digestive tract and functional gastrointestinal disorders such as irritable bowel syndrome
- Disorders that affect your brain and spine such as Parkinson’s disease
Natural Remedies for constipation
Drink more water
Being dehydrated regularly can make a person constipated. To prevent this, it is important to drink enough water and stay hydrated.
Eat more Fiber, especially soluble, non-fermentable Fiber
Fiber intake increases the bulk and consistency of bowel movements, making them easier & quicker to pass.
- Insoluble Fibers: present in wheat bran, vegetables, and whole grains add bulk to stools and may help them pass more quickly and easily through the digestive system.
- Soluble Fibers: present in oat bran, barley, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables absorb water and form a gel-like paste, which softens the stools and improves its consistency. Non-fermentable soluble Fibers, such as psyllium, is also good for treating constipation.
Exercise and Yoga
Various research studies have reported that exercise and yoga could help improve the symptoms of constipation. Studies have linked sedentary lifestyles with an increased risk of constipation. Because of this, exercise and yoga is recommended to get the stool moving.
Eat probiotic or take probiotic supplements
Probiotics may help prevent chronic constipation. Probiotics are live, beneficial bacteria that naturally occur in the gut. Eg :Bifidobacteria and Lactobacillus. Consuming more probiotic foods could help improve this balance and prevent constipation.
Low-FODMAP Diet
The low-FODMAP diet is low in fermentable carbs that often contribute to stomach pain and digestive problems. Choosing low-FODMAP foods with high dietary Fiber can curb constipation and prompt healthy, frequent bowel movements.
Eating Magnesium rich foods
Eating magnesium-rich foods facilitate the movement of food through the digestive tract by relaxing the muscles and drawing water into the intestines. Green leafy vegetables, beans, lentils, avocados, bananas, seeds, nuts, and oily fish are a great source of magnesium.
Enemas
Enemas and suppositories encourage easier bowel movements. Homemade enemas are water-based and may contain plain water, sodium-phosphate, milk sugars, molasses, dilute saline solution, or soap to push fluid into the digestive tract and soften the stool.
Oils and Gels
Oil stimulates the digestive system and lines the walls of the intestine for smoother bowel movements. Olive oil taken on an empty stomach can help constipation. Two tablespoons of oil in the morning and again later in the day can ensure relief.
Squat Position
Squatting helps muscles and sphincters loosen, the more space you make in your rectum, and the easier your evacuations will be. Additionally, the pressure in your lower colon is higher than when seated or standing. This increased pressure encourages stool to migrate through the colon.
