13 home remedies to relieve constipation naturally

Constipation impacts round 20% of individuals in the USA, leading to 8 million physician visits per 12 months (1, 2).

Individuals might expertise constipation because of the meals they eat or keep away from, their life-style selections, the medicines they take, or the medical circumstances they’ve. For a lot of, the reason for their continual constipation is unknown. This is named continual idiopathic constipation.

Constipation is characterised by the next signs (3):

• fewer than three bowel actions per week
• onerous, dry, or lumpy stools
• problem or ache when passing stools
• a sense that not all stool has handed

Constipation can have a severe destructive impact on high quality of life, in addition to on bodily and mental health (1, 4, 5).

There are lots of pure methods to assist relieve constipation. Individuals can do these within the consolation of their very own properties, and most of them are supported by science.

Listed here are 13 pure residence treatments to alleviate constipation.

Being dehydrated recurrently could make an individual constipated. To stop this, it is very important drink sufficient water and keep hydrated (6, 7, 8).

When an individual is constipated, they may discover aid from consuming some carbonated (glowing) water. This might help them rehydrate and get issues shifting once more.

Some research have discovered glowing water to be more practical than faucet water at relieving constipation. This contains in individuals with indigestion, or dyspepsia, and folks with continual idiopathic constipation (9, 10, 11).

Nevertheless, consuming carbonated drinks resembling sugary soda is just not a good suggestion, as these drinks can have dangerous well being results and will make constipation worse (12, 13).

Some individuals with irritable bowel syndrome (IBS) discover that carbonated drinks worsen their signs, so these people might want to keep away from glowing water and different carbonated drinks.

Backside line: Dehydration may cause constipation, so make sure you drink sufficient water. Glowing water could also be much more efficient at relieving constipation.

To deal with constipation, medical doctors typically inform individuals to extend their dietary fiber consumption.

It’s because rising fiber consumption will increase the majority and consistency of bowel actions, making them simpler to go. It additionally helps them go via the digestive system extra rapidly (14).

The truth is, one 2016 assessment discovered that 77% of individuals with continual constipation benefited from supplementing with fiber (15).

Nevertheless, some research have discovered that rising fiber consumption can really make the issue worse. Others report that dietary fiber improves stool frequency however might not assist with different signs of constipation, resembling stool consistency, ache, bloating, and gasoline (16, 17).

It’s because totally different types of dietary fiber have totally different results on digestion.

There are lots of totally different dietary fibers, however basically, they fall into two classes: insoluble fibers and soluble fibers.

Insoluble fibers — current in wheat bran, greens, and entire grains — add bulk to stools and will assist them go extra rapidly and simply via the digestive system.

Soluble fibers — current in oat bran, barley, nuts, seeds, beans, lentils, and peas, in addition to some vegatables and fruits — soak up water and type a gel-like paste, which softens the stools and improves its consistency.

Non-fermentable soluble fibers, resembling psyllium, are the only option for treating constipation (18, 19, 20).

One 2020 assessment discovered psyllium to be 3.4 instances more practical than insoluble wheat bran for constipation (18).

Various brands of psyllium fiber are available online.

Research analyzing the consequences of insoluble fiber as a therapy for constipation have yielded combined outcomes.

That is partly as a result of insoluble fiber could make the issue worse in some individuals with a practical bowel downside, resembling IBS or continual idiopathic constipation (19, 20, 21)

Some fermentable soluble fibers can also be ineffective at treating constipation, as they’re fermented by micro organism within the intestine and lose their water-holding capability (22).

To stop constipation, individuals ought to goal to eat a mixture of soluble and insoluble fibers. The overall really useful fiber consumption per day is 25 grams (g) for females and 38 g for males (14).

Backside line: Attempt consuming extra high fiber foods. Supplementing the weight loss plan with soluble non-fermentable fiber, resembling psyllium, can even assist.

Numerous analysis research have reported that train might assist enhance the signs of constipation (23, 24, 25, 26).

Research have linked sedentary life with an elevated threat of constipation. Due to this, some healthcare specialists advocate rising train to get the stool shifting (23).

That stated, not all research agree that train treats constipation. Subsequently, extra analysis is required (27).

Different research have reported that though train didn’t all the time enhance the variety of instances individuals went to the toilet, it did scale back some signs and improved individuals’s high quality of life scores (28).

In individuals with IBS, reasonable train (brisk strolling) can enhance digestive signs and high quality of life scores. Nevertheless, vigorous train (jogging) might make signs worse for some (29).

Attempt doing a little light train — resembling going for normal walks, swimming, biking, or jogging — to see if it helps.

Backside line: Train might scale back the signs of constipation in some individuals.

For some individuals, consuming coffee can enhance the urge to go to the toilet. It’s because espresso stimulates the muscle groups within the digestive system (29, 30).

The truth is, one 1998 research discovered that caffeinated espresso can stimulate the intestine in the identical means {that a} meal can. This impact was 60% stronger than consuming water and 23% stronger than consuming decaffeinated espresso (31).

Espresso can also comprise small quantities of soluble fibers that assist stop constipation by enhancing the stability of intestine micro organism (32, 33).

That stated, the bowel-stimulating qualities of caffeine could also be stronger in individuals with IBS. It might additionally make digestive signs worse (30).

Individuals with IBS can attempt eradicating caffeine from their weight loss plan to see if it helps.

Learn more about foods and beverages that can relieve constipation here.

Backside line: Espresso might help relieve constipation by stimulating the muscle groups within the intestine. It might additionally comprise small quantities of soluble fiber.

Senna is a well-liked protected and efficient natural laxative that helps deal with constipation (34, 35). It’s out there over-the-counter and online, in each oral and rectal kinds.

Senna incorporates plant compounds known as glycosides, which stimulate the nerves within the intestine and assist pace up bowel actions (36).

Docs take into account Senna protected for adults for brief durations of time, however individuals ought to seek the advice of a health care provider if their signs don’t go away after just a few days.

Docs normally don’t advocate Senna for pregnant ladies, those that are breastfeeding, or individuals with sure well being circumstances, resembling inflammatory bowel illness.

Backside line: The natural laxative Senna is a well-liked treatment for constipation. It stimulates the nerves within the intestine to hurry up bowel actions.

Probiotics might assist stop continual constipation. Probiotics are dwell, useful micro organism that naturally happen within the intestine. They embody Bifidobacteria and Lactobacillus.

Individuals can enhance their ranges by consuming probiotic meals.

Some individuals who have continual constipation have an imbalance of micro organism of their intestine. Consuming extra probiotic meals might assist enhance this stability and stop constipation.

A 2019 assessment discovered that taking probiotics for two weeks might help deal with constipation, rising stool frequency and stool consistency (37).

They might additionally assist deal with constipation by producing short-chain fatty acids. These might enhance intestine actions, making it simpler to go stools (38).

Alternatively, attempt a probiotic complement. Some research have discovered that individuals began to really feel the advantages of those dietary supplements after 4 weeks (39).

Attempt taking probiotic dietary supplements, which can be found online, or consuming extra probiotic-rich meals to see if this helps with constipation. Prebiotic meals embody:

Backside line: Probiotics might assist deal with continual constipation. Attempt consuming probiotic meals or taking a complement.

An individual can converse to a health care provider or pharmacist about selecting an applicable laxative. Differing kinds have various strategies of motion, however all are efficient for constipation (40, 41).

A health care provider might advocate one of many following varieties:

• Bulking brokers: These are fiber-based laxatives that enhance the water content material of stool.
• Stool softeners: These comprise oils to melt stools and ease their passage via the intestine.
• Stimulant laxatives: These stimulate the nerves within the intestine to extend bowel actions.
• Osmotic laxatives: These soften stool by pulling water from the encompassing tissues into the digestive system.

Nevertheless, individuals mustn’t take most of those laxatives regularly with out chatting with a health care provider.

Backside line: Laxatives are efficient for relieving constipation. Converse to a health care provider or pharmacist about the perfect ones to make use of.

Constipation could be a symptom of IBS. The low FODMAP diet is an elimination weight loss plan that helps deal with IBS and will relieve IBS-related constipation (42, 43, 44).

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.

The weight loss plan entails limiting excessive FODMAP meals for a time period earlier than reintroducing them to find out which of them the physique can tolerate (45).

In individuals with constipation-predominant IBS, the low FODMAP weight loss plan alone is usually not sufficient.

Such individuals will in all probability want to concentrate to different facets of their weight loss plan, resembling getting sufficient water and fiber, to expertise aid from their signs (46, 47).

Backside line: A low FODMAP weight loss plan might assist relieve IBS-related constipation. Nevertheless, that alone might not present enough aid.

Glucomannan is a kind of soluble fiber from the roots of the konjac plant. Some analysis means that it’s efficient in opposition to constipation (48, 49).

In addition to enhancing bowel actions, glucomannan might act as a prebiotic to enhance the stability of excellent micro organism within the intestine.

One research in kids discovered that 45% of these taking glucomannan skilled aid from extreme constipation, in contrast with solely 13% within the management group (50).

Nevertheless, one other managed research discovered no important results (51).

Individuals can get glucomannan from dietary supplements or by consuming shirataki, or konjac, noodles.

Glucomannan dietary supplements are additionally out there. They range of their advantages by model, so it’s best to check manufacturers earlier than making a purchase order. Glucomannan supplements are available online.

Backside line: Glucomannan might assist deal with constipation in some individuals. Sources embody dietary supplements and shirataki noodles.

Prebiotics are an indigestible carbohydrate fiber. Prebiotics embody oligosaccharide and inulin.

Though dietary fibers scale back constipation by enhancing the consistency and bulk of stool, prebiotics have their results by enhancing digestive well being.

Prebiotic fibers enhance digestive well being by feeding the useful micro organism within the intestine, which boosts probiotics and improves the stability of the intestine micro organism (37, 52).

The truth is, some prebiotics might assist enhance the frequency of bowel actions, in addition to make stools softer (53).

Prebiotic foods embody:

Backside line: Meals that comprise prebiotic fibers can enhance digestive well being and the stability of useful intestine micro organism. Prebiotics might assist relieve constipation.

Magnesium citrate is a well-liked residence treatment in opposition to constipation. It’s a kind of osmotic laxative that individuals should buy over-the-counter or online.

Taking reasonable quantities of magnesium dietary supplements might help relieve constipation. Docs use greater dosages to organize and clear out the bowel earlier than surgical procedure or different medical procedures (54, 55).

Backside line: Taking magnesium citrate, an over-the-counter complement, might help relieve constipation.

Individuals typically tout prunes and prune juice as nature’s treatment for constipation — and for good motive. Prunes will be the most accessible pure resolution out there.

Along with fiber, prunes comprise sorbitol. It is a sugar alcohol that has a laxative impact (56, 57).

Some research have proven that prunes could also be more practical than fibers resembling psyllium (58, 59).

The efficient dosage could also be round 50 g, or seven medium prunes, twice per day (59).

Nevertheless, individuals with IBS might wish to keep away from prunes, as a result of sugar alcohols are excessive FODMAP meals.

Be taught extra about prune juice for constipation and different juices for constipation right here.

Backside line: Prunes comprise the sugar alcohol sorbitol, which has a laxative impact. Prunes could be a very efficient treatment for constipation.

In individuals with an intolerance to it, consuming dairy may cause constipation as a consequence of its impact on the intestine’s actions (60).

This contains kids who’re illiberal to cow’s milk protein and adults with lactose intolerance.

If somebody suspects a dairy intolerance, they’ll see their physician for prognosis. The physician might advocate briefly eradicating dairy from the weight loss plan, whereas rising different calcium-rich foods, to see if it improves the signs.

Backside line: Dairy or lactose intolerance might trigger constipation in some individuals. In these individuals, eradicating dairy from the weight loss plan might help relieve signs.

Constipation is uncomfortable and has numerous potential underlying causes. Nevertheless, many residence treatments and pure strategies might help.

If constipation persists, an individual can discuss to their physician to determine the trigger and discover an efficient therapy.

That stated, most of the pure residence treatments on this article can present important aid.

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