5 MUST TRY HOME REMEDIES FOR IMMEDIATE RELIEF FROM CONSTIPATION

Constipation can be caused by the foods people consume or abstain from, their lifestyle choices, medications, or medical disorders. Many people do not know what is causing their chronic constipation. Chronic idiopathic constipation is the medical term for this condition.

The following symptoms are associated with constipation:

• Having less than three bowel motions each week

• Stools that are firm, dry, or lumpy

• Experiencing difficulties or pain when passing stool

• A sense that not all of the stool has passed

Constipation may have a significant negative impact on one's quality of life as well as mental and physical well-being.

There are numerous natural remedies for constipation. Individuals can try these in the privacy of their own homes, and most of them are scientifically validated.

These are the 5 Natural Remedies For Constipation.

1) Increase water consumption:

Constipation might result from being dehydrated frequently. It is critical to drink enough water and remain hydrated to avoid this. When a person is constipated, they may discover that consuming some carbonated (sparkling) water helps rehydrate and get things rolling again.

Research has found that sparkling water is the Best Remedy For Constipation and is even more helpful than tap water to relieve constipation. This includes those who with indigestion or dyspepsia, as well as those who have chronic idiopathic constipation.

However, one should avoid consuming carbonated drinks like sugary sodas as these drinks could have negative health impacts and aggravate constipation. Moreover, some people with irritable bowel syndrome (IBS) have reported that carbonated drinks aggravate their symptoms. Thus, they should restrict their intake of sparkling water and other carbonated beverages.

2) Consume more soluble, non-fermentable fiber:

Doctors frequently advise patients to increase their fiber intake to cure constipation, making it one of the best Home Remedies For Constipation.

This is because the increased fiber bulks up and thickens bowel motions, allowing them to pass more easily. It also speeds up their passage through the digestive system. According to a 2016 study, fiber supplementation helped 77% of persons with chronic constipation.

However, studies have also suggested that increasing fiber consumption can exacerbate the condition. Others claim that dietary fiber increases stool frequency but does not help with constipation symptoms like consistency, discomfort, bloating, and gas. This is because different forms of dietary fibre have varying effects on digestion.

3) Exercise more:

Studies have found that exercise might help alleviate constipation symptoms.

Sedentary lifestyles have been linked to a higher risk of constipation in studies. As a result, some healthcare professionals advise boosting exercise to move stool. However, not all researchers agree that exercise relieves constipation. As a result, more investigation is required.

Other studies have found that exercise did not necessarily reduce constipation. It did lessen some symptoms and enhance the overall quality of life ratings. Daily exercise (brisk strolling) can enhance digestive symptoms and the quality of life of people with IBS, making it among the best Remedy For Constipation. However, excessive exercise (such as running) may aggravate symptoms in some. To check whether it helps, try light exercises such as daily walks, swimming, biking, or jogging.

4) Drink caffeinated coffee:

For some, coffee increases the desire to use the restroom. This is because coffee activates the muscles of the digestive system. According to a study, caffeinated coffee may activate the intestines as much as a meal. This effect was 60% greater than drinking water and 23% more than drinking decaffeinated coffee.

Coffee may also include trace levels of soluble fiber, aiding constipation prevention by establishing a balance of gut microbes. However, caffeine's bowel-stimulating properties may increase in those with IBS. It may also aggravate stomach issues. Caffeine can be removed from the diet of people suffering from IBS to test whether it helps.

5) Consume probiotic foods or use probiotic supplements:

Probiotics are living, helpful microorganisms that exist naturally in the digestive tract. They include Bifidobacterium and Lactobacillus. People can boost their probiotic levels by ingesting probiotic foods, one of the best Constipation Remedies. Individuals who suffer from constipation have a bacterial imbalance in their stomachs. Eating more probiotic foods and supplements may aid in restoring this balance and preventing constipation.

According to a 2019 study, consuming probiotics for two weeks can help alleviate constipation by boosting stool frequency and consistency. They may also aid in treating constipation by generating short-chain fatty acids.

Conclusion

Drinking extra water and consuming fibre are home remedies that can help with constipation. Prescription drugs are available if home cures do not work.

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