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12 remedies to do at home that may help ease constipation are:
- Staying hydrated
- Getting enough fiber in your diet
- Limiting foods that are high in fats such as cheese and other dairy products
- Exercising regularly for 30 minutes a day or 150 minutes a week
- Taking probiotic foods or supplements
- Trying hot beverages such as tea or coffee
- Consuming a teaspoon of olive oil or castor on an empty stomach
- Try eating prunes
- Avoiding food that may trigger irritable bowel syndrome (IBS)
- Trying magnesium citrate
- Taking lemon juice mixed in water
- Trying a squat position while pooping
Here’s how the above 12 remedies relieve constipation:
- Staying hydrated: Staying hydrated is important as dehydration can worsen the symptoms. Drinking eight glasses of water every day is important to remain hydrated. Try drinking warm water for immediate relief. Extra water helps to keep the stool soft, and makes it pass easily through the body.
- Getting enough fiber in your diet: Gradually, increase the amount of fiber in the diet as getting fiber at once may have a negative effect; hence it is necessary to increase the fiber intake slowly. The ideal intake of fiber should be about 20 to 35 grams daily. Fiber supplements or foods high in fiber can work wonders in relieving constipation, as it makes stool bulkier and softer.
- Limiting foods that are high in fats such as cheese and other dairy products: Foods high in fats are hard to digest and remains in the body for a long time, making it difficult for the guts to eliminate. Thus processed foods and dairy products should be limited or avoided for better motion.
- Exercising regularly for 30 minutes a day or 150 minutes a week: Sedentary lifestyle can increase the risk of constipation. Exercising helps to stimulate the muscles present in the lining of the intestine. So, gentle exercises such as brisk walking, swimming or cycling can ease the symptoms in some. However, vigorous exercise can do the reverse.
- Taking probiotic foods or supplements: Probiotic foods and supplements have live, beneficial bacteria, which naturally occurs in the intestines. They include Bifidobacteria and Lactobacillus. These good bacteria help to eliminate constipation by improving intestinal movements.
- Drinking hot caffeinated coffee: Hot beverages stimulate the muscle of the intestine and ease constipation. Caffeine has been found to be helpful for the gut flora. Hence, decaffeinated coffee doesn’t have the same effect.
- Consuming a teaspoon of olive oil on an empty stomach: Olive oil acts as a lubricant as well as stool softener thus making it easier for the stool to pass.
- Try eating prunes: Prunes are high in fiber and have high sorbitol content that acts as a laxative.
- Avoiding food that may trigger irritable bowel syndrome (IBS): Constipation can be sometimes due to IBS. In such conditions, avoid foods that may trigger constipation. Fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP) foods should be avoided in people having IBS.
- Trying magnesium citrate: Magnesium citrate retains water in the intestine, which helps in the bowel movement.
- Taking lemon juice mixed in water: Taking lemon juice mixed in water helps to stimulate bowel movements and soften the stool.
- Trying a squat position while pooping: Squatting relaxes the muscle and straightens out the colon, resulting in less straining while defecating.
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