Constipation is an incredibly common problem.
It can be caused by foods you eat or avoid, lifestyle choices, medication or disease. But for many people, the cause of their chronic constipation is often unknown. This is referred to as chronic idiopathic constipation.
Constipation is characterized by less than three bowel movements per week. However, it can also involve other unpleasant symptoms, such as discomfort when going to the bathroom, abdominal bloating and pain due to stools being hard, dry and difficult to pass.
Unfortunately, constipation can have a serious negative effect on quality of life, as well as your physical and mental health.
There are many natural ways to help relieve constipation. You can do these in the comfort of your own home and most of them are even supported by science.
Here are 13 natural home remedies to relieve constipation.
- Drink more water
Being dehydrated regularly can make you become constipated. To prevent this, it’s important to drink enough water and stay hydrated. When you’re constipated, you could try finding relief by drinking some carbonated (sparkling) water to help you rehydrate and get things moving again. Some studies have found sparkling water to be more effective than tap water at relieving constipation. This includes people with chronic idiopathic constipation or irritable bowel syndrome (IBS). However, don’t start drinking more carbonated drinks like sugary soda, as they’re a bad choice for your health and may make your constipation worse.
Bottom line: Dehydration can make you constipated, so make sure to drink enough water. Sparkling water may be even more effective.
- Exercise more
Studies have shown that exercise significantly reduced symptoms of constipation. If you are constipated, then try going for regular walks. It’s definitely worth a try.
Bottom line: Exercise may reduce the symptoms of constipation in some people, although the evidence is mixed.
- Drink coffee, especially caffeinated coffee
For some people, coffee can increase the urge to go to the bathroom. This is because coffee stimulates the muscles in your digestive system. In fact, one study found that caffeinated coffee can stimulate your gut in the same way that a meal can. This effect is 60% stronger than drinking water and 23% stronger than drinking decaffeinated coffee. Coffee may also contain small amounts of soluble fibers that help prevent constipation by improving the balance of your gut bacteria.
Bottom line: Coffee can help relieve constipation by stimulating the muscles in the gut. It may also contain small amounts of soluble fiber.
5. Take Ten Herbal laxatives
The herbal laxative is commonly used to relieve constipation. It is available at Esi online and can be taken orally or rectally. Ten Herbs is a 100% natural formulated food supplement. It’s made from a mixture of powdered herbs that gets pressed into tablets. The tablets contain Aloe, Cascara, Senna, Rhamnus Alpine Rhubarb to promote the regularity of bowel movements.