How to treat Constipation
The amount of bowel movements you have in a day is influenced by your activity and eating habits, as well as your age, gender, and health condition. While there is no recommended amount of bowel motions, going three or fewer times per week is unusual and even hazardous.
Constipation frequently results in bowel motions that are not only infrequent but also difficult to pass.
Dehydration or consuming meals with insufficient fiber might be the cause of the disease. Constipation can also be caused by stress, hormone changes, or spinal problems in more extreme situations.
Ways to make oneself
The fast remedies listed below can help you get a bowel movement in a few hours.
1. Take a fiber supplement first.
If your constipation is caused by a low-fiber diet, fiber supplements are widely accessible and helpful in inducing bowel movements. They operate by giving your faces more weight or volume. This aids in the passage of faces through the intestines and out of the body.
Fiber supplements are available on Amazon. Here is a handful of the most common:
- polycarvophil calcium (Fibercon)
- psyllium is a kind of psyllium that is (Metamucil, Konsyl)
- methylcellulose is a cellulose derivative (Citrucel)
2. Consume a high-fiber food serving
These fiber-rich meals are worth a try:
fibrous vegetables and fruits oats whole-grain bread or cereal
beans with rice
Drink plenty of water when eating these items to assist drive your stool through your system even faster.
3. Take a sip of water
Normal bowel motions need enough hydration (at least eight 8-ounce glasses of clear drink each day).
4. Take a stimulant laxative.
bisacodyl is a kind of bisacodyl (Dulcolax, Ducodyl, Correctol)
Squeezing the intestines with laxative stimulants forces a bowel movement. Stimulants are available over-the-counter at your local drugstore. Among the most common choices are:
senna-sennosides are a kind of Senna (Senokot)
5. Use an osmotic device.
Osmotic laxatives differ from stimulant laxatives in how they operate. They’re made to aid in the passage of fluids through the colon. Here are a few examples:
the hydroxide of magnesium (Phillips Milk of Magnesia)
polyethylene glycol (polyethylene glycol) (Mira LAX)
6. Make use of a lubricating laxative.
Mineral oil and other lubricant laxatives coat the walls of your intestines, making it easier for faces to pass through your colon and out of your body. Mineral oil should be taken no later than two hours after your evening meal. Within six to eight hours, you should have your findings.
7. Soften your stools using a stool softener
Dehydration, which can result in hard stool, is a major cause of constipation. By drawing water from your intestines, a stool softener such as docusate sodium (Colace) or docusate calcium (Surface) can moisten the stool. This makes it easier for the faces to leave your body.
8. Give an enema a shot.
You can experiment with a variety of enemas. Enemas function by softening faces to the point where they can be passed. Sodium phosphate (Fleet), soapsuds, and tap water enemas are all frequent forms of enemas. Learn how to give an enema the right way.
9. Give a suppository a shot.
Rectal suppositories soften stool, which encourages bowel motions. You may get a glycerin or bisacodyl suppository from your local drugstore.
10. To defecate, go into a squat posture.
When you need to go to the restroom, bring a little footstool with you. While you defecate, put your feet on a stool in front of the toilet so that your body is in a squatting position.
11. Get some physical activity
Walking or jogging, for example, can help you have more bowel movements by boosting blood flow throughout your belly.
Changes in your lifestyle that might help you poop
The tips above can assist in promoting a fast bowel movement to alleviate short-term pain. Some of the lifestyle modifications, on the other hand, might help you avoid constipation for good. Make these suggestions a part of your everyday routine for consistency.
Fresh fruits and vegetables, lentils, beans, and whole grains can all help you obtain extra fiber in your diet. For every 1,000 calories in your diet, you should ingest at least 14 grams of fiber. Start with a modest dose and gradually increase as tolerated if you need to take a fiber supplement for persistent constipation. Large amounts of fiber might cause bloating in some people.
Light exercise might help keep the bowels healthy and maintain adequate circulation.
Never sit on your stool for an extended period of time.
When should you consult a doctor?
Constipation can make it difficult to concentrate on everyday duties and activities. If your constipation lasts more than a week and doesn’t respond to therapy, you should visit a doctor to rule out more serious issues. If your constipation is accompanied by dizziness, tiredness, cramps, or spasms, see a doctor immediately soon.
Do you have to defecate after drinking kombucha?
Kombucha is a frothy, fermented beverage with a variety of health advantages.
It’s also one of my favorite beverages because it’s tasty, refreshing, and simple to make.
It also contains gut-healthy bacteria, so you might be wondering if this beverage impacts regularity and digestion.
While kombucha is unlikely to function as a laxative on its own, it may have a number of additional digestive benefits that help maintain bowel regularity.
This article investigates the digestive effects of kombucha to see if it aids with bowel movements.
Gut health is aided.
Kombucha, like other fermented beverages, is high in probiotics, which are good bacteria that live in your stomach.
Probiotics are linked to a slew of outstanding advantages, particularly when it comes to digestive health. In fact, research suggests that they may help to decrease gastrointestinal inflammation, relieve diarrhea, and improve nutritional absorption.
Furthermore, one study discovered that probiotic supplementation decreased the symptoms of irritable bowel syndrome (IBS), a disease characterized by constipation, diarrhea, stomach discomfort, and bloating.
Keep in mind that these studies only looked at probiotic pills, not probiotic-rich foods like kombucha.
Furthermore, because kombucha’s probiotic concentration varies so greatly, it’s impossible to say how much kombucha you’d need to consume to obtain equivalent benefits.
Constipation may be avoided.
Although no studies have specifically looked at kombucha and constipation, certain studies have indicated that boosting your probiotic consumption helps to alleviate the issue.
Probiotics reduced constipation in older individuals by 10–40% when compared to placebo therapy, according to one study.
Probiotics increased stool frequency, improved stool consistency, and accelerated food transit through the digestive tract, according to another study.
Similar findings have been seen in other studies.
Keep in mind that probiotics’ impact on constipation might differ depending on the strain.
Furthermore, more study into the impacts of kombucha, in particular, is still required.
It aids in keeping you hydrated.
Staying hydrated is important for a variety of reasons, including digestion.
Constipation is frequently caused by dehydration. Because fluid ensures that meals and faces travel through the digestive tract properly, it is important to drink plenty of water. Stool consistency improves with fluid, making it easier to pass.
Constipation may be avoided by being hydrated and drinking enough fluids, such as kombucha.
The National Academy of Medicine advises that most adult men and women drink at least 125 and 91 ounces (3.7 and 2.7 liters), respectively, per day, depending on their age, sex, size, and health condition.
While you shouldn’t rely on kombucha to fulfill all of your fluid demands, it may undoubtedly aid in keeping your body hydrated and regular.
Last but not least
Kombucha contains probiotics, which can help to improve gut health and avoid constipation.
It can also help you stay hydrated, which is vital for encouraging regularity and increasing stool consistency.
Varieties with additional juice or flavoring components, on the other hand, may have variable nutritional and calorie levels. Additionally, because kombucha can contain different levels of alcohol, individuals who require alcohol-free beverages should carefully check the label.
Is flaxseed good for constipation?
Flaxseeds, which are the seeds of the flax plant, provide several health advantages. They include omega-3 fatty acids and alpha-linolenic acid, both of which can help to lower the risk of cardiovascular disease and inflammation.
However, they aren’t flaxseed’s sole advantage. It’s also high in fiber, which can help cure and prevent constipation.
In this post, we’ll show you how to cure constipation with flaxseed, as well as additional home remedies for intestinal regularity.
Yes! Constipation can be relieved by flaxseed.
Constipation is defined as the inability to have a bowel movement or infrequent bowel action (less than three stools per week). Hard, dry stools, stomach discomfort, sluggishness, and bloating are all symptoms of this frequent gastrointestinal issue.
Other nutrients included in these gleaming seeds are protein, potassium, magnesium, protein, and fiber. Flaxseed, in fact, is a good source of soluble fiber.
Soluble fiber dissolves in water, resulting in softer, easier-to-pass stools. One tablespoon of ground flaxseed has around 1.9 grams of fiber, which is about 8% of the Daily Value (DV).
What does the study reveal?
90 people with functional constipation were given either 50 grams of flaxseed flour or 15 milliliters (mL) of lactulose solution per day for four weeks in one research. Both groups reported greater bowel activity at the conclusion of the trial. The flaxseed group, however, showed the most substantial improvement.
Their bowel motions rose from two to seven per week on average.
However, this isn’t the sole advantage of flaxseed. Flaxseed’s fatty acids, antioxidant qualities, and fiber may help with blood sugar, cholesterol, blood pressure, and weight management.
The flaxseed cookies relieved not only their constipation symptoms, but also their cholesterol, triglyceride, and weight, according to the findings.
Other flaxseed advantages
It includes the ability to lower systolic and diastolic blood pressure, as well as the frequency and intensity of hot flashes in menopausal women. It can also be used to treat ulcerated colitis, diverticular disease, and irritable bowel syndrome.
How to Use Flaxseed for Constipation Relief?
Flaxseed is available in the following forms:
- seeds in their entirety
- seeds that have been crushed and oil
However, you’ll need to take 1 to 4 tablespoons of ground flaxseed each day to cure constipation. Whole flaxseeds and flaxseed oil may not be as beneficial.
Flaxseed may be used in oatmeal, soup, or cereal to increase fiber. Alternatively, ground flaxseed can be included in yogurt or smoothies. You may also consume 1 tablespoon of powdered flaxseed in a glass of water once or twice a day.
Side effects of flaxseed to be aware of:
Flaxseed is usually considered to be safe to consume, with few documented negative effects.
However, only take the prescribed dose per day and drink lots of water. Constipation and intestinal obstruction can be worsened by eating more than the appropriate amount or drinking too little water. Flaxseed can also induce diarrhea if consumed in excess.
Despite the fact that flaxseed contains lignin’s, a plant protein that mimics estrogen, there is contradictory evidence on whether it is safe to consume during pregnancy or nursing.
When eaten during the second or third trimester, flaxseed, according to the National Center for Complementary and Integrative Health (NCCIH), may raise the risk of preterm delivery. If you’re pregnant, get advice from your doctor.
Consult your doctor before consuming flaxseed if you are using any medicines or supplements. It may interfere with blood coagulation, blood pressure, diabetes, and oral contraceptive medicines.
Other home treatments for constipation relief
Here are some additional things you may do to assist reduce constipation:
Increase your level of physical exercise. Exercise increases the frequency of bowel movements by stimulating intestinal contractions. On most days of the week, try to get in at least 30 minutes of physical activity.
Increase the amount of fiber you consume. Take a fiber supplement or consume meals that are high in fiber (fruits, vegetables, whole grains, legumes, nuts, and seeds).
Consider taking a probiotic supplement. A bacterial imbalance in the stomach can also reduce the frequency of bowel movements. Probiotics are living microorganisms that aid in the maintenance of healthy gut flora. This improves regularity and good digestion.
Consider going on an elimination diet. Certain meals may reduce bowel activity if you have irritable bowel syndrome or other digestive disorders. Use an elimination diet to identify items that cause constipation and then stay away from them as much as possible. Fried meals, red meat, dairy products, alcohol, and gluten-containing foods are all known to cause constipation.
Coffee with caffeine should be consumed. Caffeine in coffee can also help to increase intestinal contractions and stool production. It should be consumed in moderation. Caffeine overdose can lead to increased urination and dehydration. Constipation can be made worse by dehydration.
Other warm liquids should be consumed. Warm liquids such as hot tea and other warm beverages can help to relax the digestive system and stimulate bowel movement.
3 important facts to consider
- Fiber plus exercise is more effective than fiber alone. Persons who ingest dietary fiber AND are physically active are less constipated than people who only consume dietary fiber, according to a 2021 Source.
- Fiber isn’t all made equal. Make sure you’re getting a healthy balance of soluble and insoluble fiber (from foods like oats, apples, and bananas, as well as supplements like Metamucil and Benefiber), as they impact stool consistency differently.
- Constipation can be exacerbated by some medicines. Discuss the drugs you’re taking with your doctor. Opioids, for example, have been shown to decrease gastrointestinal motility. If you experience persistent constipation, your doctor may recommend that you reduce your dose or stop taking them entirely. They can give medicines to offset the effects of opioids on the stomach in extreme situations where quitting is not an option (such as cancer pain treatment).
Constipation is typically not dangerous, although it can lead to hemorrhoids and fecal impaction.
Symptoms can be relieved with over-the-counter medications such as stool softeners and laxatives. Flaxseeds, on the other hand, may help with regularity while posing a low danger of adverse effects.
Consult your physician to discover whether flaxseed is suitable for you.
Magnesium Citrate: How to Use It for Constipation
Constipation may be an extremely unpleasant and sometimes painful experience. Magnesium citrate, a substance that relaxes your bowels and has a laxative effect, has helped some people.
You may be constipated if you haven’t had a bowel movement in more than three days or if your bowel motions have been difficult to pass. Constipation can also cause the following symptoms:
having lumpy or hard stool, straining during bowel motions, feeling like you can’t properly empty your bowels, and having to manually empty your rectum with your fingers
Constipation affects a large number of people at some point in their lives.
You may have chronic constipation if you’ve been constipated for weeks or months. If you don’t seek treatment for chronic constipation, it might lead to problems. These can include the following:
- anal fissures
- rectal prolapse
- fecal impaction
Chronic constipation can sometimes be an indication of a more significant health problem. If you have persistent constipation or observe unexpected changes in your stool or bowel habits, see your doctor.
How may magnesium citrate be used to relieve constipation?
Over-the-counter (OTC) medicines or supplements, such as magnesium citrate, can often be used to alleviate occasional constipation.
This product is an osmotic laxative, meaning it relaxes your bowels and draws water into them. Your stool will soften and thicken up as a result of the water, making it easier to pass.
Magnesium citrate is a mild form of magnesium. Unless you take too much of it, it shouldn’t create urgency or emergency toilet excursions. It’s available in a variety of pharmacy stores, and you don’t need a prescription to get it.
Magnesium citrate is safe for who?
It citrate is generally safe to use inadequate dosages for most individuals, although it should be avoided by others. Before using magnesium citrate, see your doctor, especially if you have:
- renal failure
- stomach ache
- an abrupt shift in bowel habits that lasts for more than a week
- a low-magnesium or low-sodium diet
Some medicines may interact with magnesium citrate. Magnesium citrate, for example, can interfere with the effectiveness of HIV medicines.
Check with your doctor to see if magnesium citrate will interact with any drugs or supplements you’re taking.
What is the proper dose and form?
Magnesium citrate comes in the form of an oral solution or a tablet, and it’s often coupled with calcium.
It’s preferable to use the oral solution if you’re taking magnesium citrate for constipation. The pill is commonly used as a daily mineral supplement to increase magnesium levels.
Adults and children over the age of 12 can take up to 10 ounces (oz.) of magnesium citrate oral solution each day, followed by a full glass (8 oz.) of water.
Children between the ages of 6 and 11 can usually take up to 5 oz. Children between the ages of 2 and 5 should not consume more than 3 oz.
Consult your doctor to determine if these recommended doses are appropriate for you or your kid. Follow the bottle’s instructions.
If your kid is between the ages of 2 and 5, see their doctor about the appropriate dose. Children under the age of two should not take magnesium citrate. If your child is constipated, your doctor might suggest other treatments.
What is the prognosis?
The laxative action of magnesium citrate should start in 1 to 4 hours after you take it for constipation treatment.
If you suffer any adverse effects or don’t have a bowel movement, contact your doctor. Constipation might be a symptom of a more serious underlying health problem.
Constipation prevention suggestions
In many situations, adopting good lifestyle practices might help you avoid occasional attacks of constipation. Follow these guidelines:
- Get some exercise on a regular basis. Include 30 minutes of walking in your regular regimen, for example.
- Consume a well-balanced diet rich in fresh fruits, vegetables, and other fiber-rich foods.
- Adding a few tablespoons of unprocessed wheat bran to your diet might help you feel better. To improve your fiber consumption, sprinkle it on smoothies, cereal, and other meals.
- As soon as you sense a bowel movement coming on, go to the restroom. Constipation might develop as a result of waiting.
If magnesium citrate and lifestyle modifications don’t help you get rid of your constipation, see a doctor. They can assist you to figure out what’s causing your constipation and suggest alternate treatments.
Constipation is common sometimes, but rapid or long-term changes in bowel habits might indicate a more serious underlying problem.
When you’re constipated, eat these foods.
When you’re suffering from constipation, you’ll want to eat things that will help your body move. Fiber is a vital component in meals that help with constipation, and it may be found in plant-based foods.
Foods to Eat When You’re Constipated
Use this brief list of high-fiber foods as a starting point, and then learn more about why certain foods can assist you with constipation. There are also warnings for people who may be allergic to some of the items on the list.
- Fruits such as berries, peaches, apricots, plums, raisins, rhubarb, and prunes are high in fiber. Eat the peel as well for added fiber.
- Whole Grains: Instead of white flour and white rice, go for whole grains, which are higher in fiber. Oats, brown rice, whole wheat, quinoa, barley, and rye are examples of entire grains.
- Vegetables: Vegetables, especially the fiber in potato skins, provide fiber whether you consume the leaves, stalks, or roots.
- Nuts: Walnuts and almonds are good sources of fiber.
- Seeds: Seeds come in a variety of shapes and sizes and are high in fiber. You may put them in smoothies or sprinkle them on salads or yoghurt. Some of the most popular include chia, powdered flaxseeds, and psyllium.
- Beans and legumes (carefully): Fiber-rich legumes include chickpeas, soybeans, lentils, navy beans, and kidney beans. They do, however, have a well-deserved rep for being gassy. Beans and legumes are on the list of high FODMAP foods to avoid if you have irritable bowel syndrome (IBS).
- An herbal tea prepared with anise or fennel might be a relaxing approach to relieve constipation.
Why Fiber Is Beneficial for Constipation
The easiest way to relieve constipation is to gradually increase your dietary fiber intake.
Fiber is the indigestible portion of plant material. Fiber is beneficial for constipation since it helps to bulk up and soften the stool.
Soluble fiber absorbs water and combines with fatty acids to produce a gel-like material in the intestines, keeping faces soft.
Because insoluble fiber does not disintegrate in water, it gives the stool volume and moisture.
Constipation can be relieved by both kinds of fiber. Because all plant meals include both insoluble and soluble fibers, it’s not important to keep track of which foods contain which type of fiber.
However, consuming too much fiber too quickly can be taxing on your system and might exacerbate gas and bloating symptoms. As a result, gradually increase your fruit and vegetable consumption. It is suggested that you boost your fiber intake to 20 to 25 grams per day to alleviate constipation.
If you have irritable bowel syndrome (IBS), you may find that meals with soluble fiber are easier for your system to manage, since insoluble fiber might aggravate your symptoms.
Gassy Foods and FODMAPs
Even though they are helpful for other individuals with constipation, meals heavy in short-chain carbs (FODMAPs) may be best avoided if you have IBS. FODMAPs are carbohydrates that may be present in everyday meals and have been shown to aggravate IBS symptoms. 6
While eating more fruits and veggies might assist with constipation, some of them have a bad reputation for being gassy. It could be a good idea to eat items that are less likely to cause you to have gas until your system is more efficient. You can expand your produce options once your severe constipation has subsided.
Fruits That Help You Get Rid of Constipation
Fruits are an excellent way to relieve constipation. 7 Most are high in dietary fiber, as well as offering a variety of other nutritional advantages. Although there is no hard science behind it, you may discover that your body responds better to cooked or dried fruit than to fresh fruit.
Here are some fruits that are considered to aid with constipation relief.
- Apricots \Blueberries \Figs \Grapes \Kiwi \Papaya \Peaches \Pears \Pineapple \Plums
Options that have been dried
One of the greatest ways to keep your bowels flowing frequently is to eat a lot of veggies, especially green leafy vegetables.
Vegetables contain a wide range of nutrients that are beneficial to your digestive and general health in addition to providing a healthy amount of fiber.
Cooked veggies, like fruits, may feel more comfortable in your body than raw vegetables. Vegetable soup with a range of high-fiber veggies is delicious.
Constipation is considered to be relieved by the following vegetables.
Consume Your Greens
- Lettuce \Spinach
- Chard (Swiss chard)
- Vegetables, Vegetables, Vegetables, Vegetables, Vegetable
- Hearts of artichoke
- Brussels sprouts (Brussels sprouts)
- Cabbage \Carrots
- Beans (green)
- Skinned red potatoes
Constipation and Whole Grains
Many people believe that switching from refined carbohydrates like white flour and white rice to whole grains will help them get rid of constipation.
8 Here are a few whole-grain options to consider.
- Amaranth \Barley
- rice (brown)
- Bulgur \Oats
- Whole Wheat Quinoa Rye
Note: If you have persistent constipation, you might want to try an all-grains exclusion diet to see if it helps your symptoms.
Teas to Help You Get Rid of Constipation
A relaxing cup of tea is one approach to relieve constipation. Hot drinks may assist in triggering your system’s response.
Herbal tea with laxative properties is good.
The following are the two finest teas for constipation:
Nuts to Avoid If You Have Constipation
Nuts are high in fiber as well as omega fatty acids.
Brazil nuts Almonds
A few distinct varieties of seeds are considered to be particularly beneficial in relieving constipation.
Chia seeds are a significant source of dietary fiber as well as omega-3 fatty acids. Toss them in salads or blend them into smoothies.
Fennel seeds: Fennel seeds are considered to help relieve gas and bloating, as well as constipation.
Flaxseed: To reap the benefits of its fiber and omega-3 fatty acids, these delightful tiny nutty-flavored seeds must be crushed. It may be baked with or added to smoothies.
Psyllium: Psyllium has a lot of studies backing it up as a constipation reliever, earning it the title of “superfood.”
Best Constipation Snacks
Fruit: Apples and pears are easy to transport.
Granola: Make your own granola to avoid extra sugar and to make sure you’re just eating grains, seeds, and nuts that you can eat.
Hummus: This fiber-rich snack is easy to carry about and may be served with raw carrot or celery sticks.
Brazil nuts, pecans, and walnuts are all well accepted by most people.
Make your own trail mix to ensure you’re consuming items that are right for you. Nuts, seeds, dark chocolate, and dried fruit can all be added (if tolerated).
Carrots and celery are traditional vegetable snacks.
Water is essential to your health.
Every cell in your body needs water to function properly. Your body will compensate for not drinking enough water by extracting water from your intestines. This can lead to firm stools, which can cause constipation.