How to quickly and naturally relieve constipation

Have you got some backlog?

Constipation can be a bothersome condition to have. But that happens to a lot of people occasionally, especially when they're pregnant or taking certain medications.

Constipation can have a wide range of possible reasons. There are a variety of available treatments. You might only need to make a few lifestyle changes or turn to homemade cures to get rid of intermittent constipation.

Learn about some of the top all-natural treatments for constipation.

Maintain a regular schedule

It can sound like a wonderful way to spend a leisurely Sunday to spend the entire day in bed. But not taking a morning restroom break can cause issues.

Regular bathroom visits can prevent your stools from becoming firm and your intestines from moving as quickly. Prior to going to bed and first thing in the morning, try to use the restroom. Even while not everyone must attend between these hours, maintaining a consistent schedule can be beneficial. By getting up and moving around at the same time each day, you might be able to prevent further constipation episodes

1.Consume more water.

Constipation can result from chronically being dehydrated. Staying hydrated and drinking adequate water are crucial in order to avoid this 

Drinking some carbonated water (sparkling water) may help someone who is constipated. This can aid in their hydration and aid in resuming activity.

According to several research, sparkling water relieves constipation more effectively than tap water. This applies to those who have chronic idiopathic constipation as well as those who have dyspepsia or indigestion 

But it's not a good idea to consume carbonated beverages like sugary soda, as these

beverages may have negative impact on health and aggravate constipation 

Some IBS sufferers discover that carbonated beverages make their symptoms worse, so they may want to stay away from sparkling water and other carbonated beverages.

Bottom line: Make sure to drink enough water because dehydration can lead to constipation. Constipation may be relieved even more effectively with sparkling water.

2.Regular exercise

When you're blocked up, you might not feel like going to the gym, but exercise could provide you the release you need. For instance, walking or running can assist to stimulate the muscles in your colon and intestines. Any kind of exercise facilitates the passage of waste via the bowels.

Make exercise a regular part of your routine to aid in the prevention and relief of constipation. Aim for 150 minutes or more a week of moderate aerobic exercise. This is the same as engaging in 30 minutes of aerobic exercise five days a week. Set a more modest objective to begin with if that feels like too much for you. To stay regular, try to engage in some form of physical activity each day.

3.Especially caffeinated coffee, consume coffee.

Some folks may feel more of a need to use the restroom after drinking coffee. This is due to the fact that coffee stimulates the digestive system's muscles.

Caffeinated coffee can actually activate the gut in the same manner as a meal might, according to a 1998 study. This effect was 23% stronger than drinking decaffeinated coffee and 60% stronger than drinking water.

Small levels of soluble fibres may also be present in coffee, which serve to regulate the balance of gut bacteria and so prevent constipation.

However, those who have IBS may experience caffeine's bowel-stimulating effects more strongly. Additionally, it might aggravate stomach problems.

Caffeine can be eliminated from the diet to determine if it helps those with IBS.

4.To try to avoid dairy

Dairy consumption can result in constipation in those who are intolerant to it since it affects how the gut moves (60Trusted Source).

This applies to both adults with lactose intolerance and children who are intolerant to the protein in cow's milk.

A person can visit their doctor for a diagnosis if they think they may have a dairy intolerance. To evaluate if it helps with the symptoms, the doctor may advise temporarily cutting off dairy while boosting other calcium-rich foods.

Conclusion: For certain people, a dairy or lactose allergy might result in constipation. Eliminating dairy from the diet can help these individuals feel better.

Another thing?

5.Eat sufficient dietary fiber

It's important to include adequate fiber in your diet. There are two primary types of fiber: soluble fiber absorbs water to keep your stools soft; insoluble fiber gives your stools weight to help them pass through your digestive tract more quickly.

Eat foods that are simple to digest and high in fiber, such as berries, bananas, prunes, or avocado, to help alleviate moderate episodes of constipation. Include a lot of fiber-rich foods in your diet, such as fruits, whole grains, and vegetables, to help prevent future issues. A daily fiber supplement, such as psyllium husk, may also be beneficial for you.

6.Pick up some coconut oil.

Internal medicine specialist Dr. Arielle Miller Levitan of Illinois claims that consuming one or two tablespoons of coconut oil daily may help lubricate the intestines. In turn, this might assist in avoiding constipation. Consult your doctor to see if you may use this treatment.

There are alternative methods to incorporate coconut oil into your diet if the thought of swallowing a tablespoon of it turns you off. You might, for instance, add it to your morning coffee or blend it with vinegar to make a straightforward salad dressing.

7.Think about consuming magnesium supplements

Consuming enough magnesium may also aid with constipation relief. As osmotic laxatives, magnesium supplements are taken orally. As a result, your digestive system receives water, which helps to soften your stools.

Magnesium capsules are available from pharmacies and health food stores. Magnesium can also be found in food sources. If you have ever had kidney issues, see your doctor before taking magnesium. Fortunately, the majority of foods high in magnesium are also high in fiber. Dark leafy greens and whole grains, for instance, are both excellent suppliers of both.3

prescription or non-prescription laxatives

A person can consult a physician or a pharmacist about selecting the best laxative. Although they all work well for constipation, different kinds have different modes of action (40Trusted Source, 41Trusted Source).

8.A physician might suggest one of the following kinds:

Bulking agents: Fiber-based laxatives that raise the water content of stools are known as bulking agents.

Oils are used in stool softeners to soften faces and make them easier to pass through the intestines.

The nerves in the gut are stimulated by stimulant laxatives, which results in more bowel movements.

Osmotic laxatives: These soften stools by luring water from the tissues around the intestines into the body.

The majority of these laxatives should not be taken regularly, nevertheless, without first consulting a physician.

9.Consider magnesium citrate.

Magnesium citrate is a well-liked natural treatment for constipation. People can get this kind of osmotic laxative over the counter or online.

Constipation can be relieved by taking supplements with moderate doses of magnesium. To prepare and clean out the colon before surgery or other medical operations, doctors utilise greater dosages.

In conclusion, using the over-the-counter vitamin magnesium citrate can aid with constipation.

10.Consume prebiotics

A fiber made of indigestible carbohydrates, prebiotics. Inulin and oligosaccharide are examples of prebiotics.

Prebiotics work by enhancing digestive health, whereas dietary fibre relieve constipation by enhancing the consistency and quantity of stools.

By nourishing the good bacteria in the gut, which increases probiotics and improves the balance of the gut flora, prebiotic fibers promote digestive health (37Trusted Source, 52Trusted Source).

In fact, some prebiotics may aid in boosting bowel motions' frequency and softening stools (53).

Among the prebiotic foods are:

Jerusalem artichokes with a twist

onion, garlic, and bananas

leeks \chickpeas

A low FODMAP diet excludes garlic and onions, though, as these items might make IBS symptoms worse.

The bottom line is that prebiotic fiber-rich foods can enhance gut flora balance and digestive health. Constipation may be eased with prebiotics.

Another thing?

Constipation is unpleasant and could have a variety of underlying causes. Nevertheless, many natural cures and home treatments work well.

In order to determine the cause and develop a successful treatment plan if constipation persists, a patient might speak with their doctor.

Nevertheless, a lot of the natural home cures in this article can significantly relieve symptoms.