Constipation is a common problem where you have fewer than three bowel movements a week. It can lead to hard, dry, or lumpy stools, difficulty passing stool, and discomfort. While lifestyle changes like diet and exercise can help relieve constipation, some people may need medical treatments. Here are 12 natural remedies that can help provide relief from constipation quickly.
What Is Constipation?
Constipation means having infrequent or difficult bowel movements. It can occur when food moves too slowly through the colon, often due to a low-fiber diet, sedentary lifestyle, or certain medications. Other causes include travel disruptions, stress, or medical conditions like irritable bowel syndrome (IBS) or diabetes. If constipation persists, it’s important to consult a healthcare provider.
1. Avoid Dairy
Dairy products can contribute to constipation, particularly for those who are lactose intolerant. If you find dairy causes bloating and constipation, reducing your intake may help relieve symptoms.
2. Drink Coffee
Coffee can act as a mild laxative, stimulating bowel movements. However, it may worsen symptoms in those with IBS, so try limiting your intake if it’s a trigger.
3. Eat More Fiber
A high-fiber diet is one of the best ways to prevent and relieve constipation. Fiber helps bulk up stool and keeps it moving through the digestive system. Foods rich in fiber include fruits, vegetables, whole grains, and legumes.
4. Eat Probiotic Foods
Probiotic-rich foods like yogurt, kefir, and kimchi contain beneficial bacteria that may improve digestion and relieve constipation by softening stool and increasing bowel movements.
5. Eat Prunes
Prunes are known for their laxative effect, thanks to their fiber and sorbitol content. Eating a small serving can help improve bowel regularity.
6. Try a Low-FODMAP Diet
The low-FODMAP diet involves eliminating certain fermentable sugars, such as those found in beans, dairy, and wheat. This can help identify and manage food triggers that may worsen constipation.
7. Consider Bowel Training
Bowel training involves establishing a regular bathroom routine and using proper posture to encourage bowel movements. Sitting on the toilet after meals or using a footstool to raise your knees may help ease constipation.
8. Exercise
Physical activity helps stimulate the digestive system and encourages regular bowel movements. Activities like walking, yoga, and swimming can promote healthy digestion.
9. Manage Stress
Stress can affect gut health, so managing it through relaxation techniques such as meditation, deep breathing, or yoga may help relieve constipation caused by stress or IBS.
10. Stay Hydrated
Drinking plenty of water is essential for digestion and regular bowel movements. Dehydration can lead to constipation, so make sure to drink sufficient fluids throughout the day.
11. Take a Laxative
If home remedies aren’t enough, an over-the-counter laxative can provide quick relief for severe constipation. However, avoid using laxatives frequently and consult a healthcare provider for long-term solutions.
12. Use Magnesium Citrate
Magnesium citrate is an osmotic agent that helps soften stool, making it easier to pass. It can be purchased over the counter and is effective in relieving constipation quickly.
A Quick Review
Natural remedies like drinking enough water, eating high-fiber foods, and exercising can help relieve constipation. For immediate relief, consider using osmotic agents or stimulant laxatives, but use them sparingly. If constipation persists, speak to a healthcare provider to address the underlying cause.
