Constipation can be understandably uncomfortable. While there are some over-the-counter remedies that can make things more bearable, it’s nice to know that you have natural options that can have the same effect. These options are fairly easy to try out and have been shown to be effective in most situations.
1. Eat Some High-Fiber Foods
When you can’t go, a good dose of fiber can jumpstart your digestive system. Fiber adds bulk to digestible materials and makes it easier for them to pass through your system.
The experts suggest opting for soluble fiber as the insoluble kind can make the issue worse. Look for oat bran, barley, nuts, seeds, beans, lentils, peas, berries, bananas, and prunes.
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2. Drink Some Water
Hard stools are a characteristic symptom of constipation and this can be caused by dehydration. Water is essential to helping move things along, so go ahead and have a couple of glasses.
Interestingly, sparkling water has been shown to be more effective than tap water. The same doesn’t hold true for carbonated beverages, however, as those can cause more digestive issues. In some cases, green tea has also been effective.
3. Have A Cup Of Coffee
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Coffee is another beverage that experts suggest to solve constipation. The secret to its effectiveness is caffeine. Studies show that caffeine can stimulate the digestive system in the same way a meal does.
It may even be more likely to get things going than plain water. If you have a sensitivity to caffeine, it can make things worse so proceed with caution.
4. Try Moving Around
There is still some work to be done, but studies suggest that certain exercises can have a positive impact on your digestive system. If you’re constipated, going for a walk, doing some light jogging, or some stretching can help. Some people have also suggested doing what is known as a self-administered colonic massage. This massage is supposed to encourage bowel movements and relieve constipation. There are multiple videos online that can show you how it’s done if you’re interested in giving it a try.
5. Eat Some Prebiotics
Prebiotics are indigestible carbohydrates that improve how well the digestive system works. That’s because they feed the naturally occurring good bacteria in the gut. They also make your stool softer, which is a big thing in constipation. Some of the foods you should eat are garlic, onions, leeks, chickpeas, bananas, and chicory.
Small Lifestyle Changes Can Help
If you have been dealing with constipation on a consistent basis, it might be a sign that you need to make some changes. Health experts recommend starting with incorporating fiber, probiotics, and prebiotics in your diet.
It’s also important to keep hydrated while exercising regularly. Additionally, it can be helpful to keep track of foods that could be causing constipation. This not only makes it easy for you to avoid them in the future, but it can also provide useful information to your doctor if you’re dealing with a chronic illness.
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When To See A Doctor
If you’ve been trying natural and over-the-counter remedies for constipation for more than two weeks, then it’s time to see the doctor. The prolonged symptoms may be a sign that something else is going on with your digestive system.
In cases where you’re experiencing constipation in addition to fever, bloody stool, unexplained weight loss, and severe pain, it’s best to visit the emergency room.
Millions of people deal with constipation every year and there is a wide variety of medications that can help.
If you want more natural options, though, those are available too. It can also help to make a few tweaks to your diet and exercise regularly. However, if nothing helps, that’s when you need to see your doctor quickly.
