Constipation is touted to be one of the most common problems faced by Americans. According to the results of a study published in the US National Library of Medicine, it affects 20 percent of Americans on an annual basis and also results in a staggering eight million visits to the doctor per year. However, there are plenty of home remedies that will help you in getting rid of constipation without having to visit the doctor initially. If the problem persists, then it is advisable to visit a specialist and get treated for the same.
Go for probiotic foods
Probiotic foods such as yogurt, tempeh, and gherkins are very important for the body as they help in keeping the gut bacteria alive. Sometimes, the lack of these foods, coupled with improper nutrition, may result in constipation. Hence, include more probiotic foods in your diet.
Exercise a lot more
Exercising while being constipated may seem tough, but more often than not, it is the lack of movement that ends up creating problems in the body. Exercising will keep your system clean and also aid in the usual method of excretion that the body uses.
Hydrate yourself by drinking more water
Water is literally the elixir of life. The more water you consume, the clearer your system will get. There are some studies that show that sparkling water is more helpful in relieving the symptoms of constipation as compared to tap water.
Check with your doctor for prescription laxatives
If none of the aforementioned options work, and you still do not want to get a medical intervention, there are multiple over-the-counter laxatives available, or you can even take the ones prescribed by doctors. The four different types of laxatives are a stool softener, an osmotic laxative, a stimulant laxative, and a bulking agent.
Take a herbal laxative
If you do not want to take medicinal options, start with taking herbal laxative such as senna. It contains multiple plant compounds that act as a diuretic for the body and aid proper bowel movement. This would also help in clearing off constipation and keeping the system clean.
Keep consuming soluble fiber
Soluble fiber not only helps in giving your body essential nutrients, but it is also useful when it comes to excretion. The reason behind this is that they help in increasing the consistency as well as the bulk of bowel movement, which, in turn, helps in preventing constipation.
Have caffeinated coffee
Caffeine and coffee are both known to be common diuretics. They not only stimulate the muscles in the system but also improve the balance of the gut bacteria, which is required for a healthy passage of stools from the body.
Some other home remedies that will help you get rid of constipation are as follows:
- Focus on a low Fermentable Oligo-, Di-, Monosaccharides, and Polyols (FODMAP) diet.
- You may take a glucomannan supplement as it is an excellent reliever.
- Have prebiotic foods such as garlic, leeks, asparagus, and barley.
- Avoid dairy as much as you can.
