11 Remedies To Treat Constipation At Home

Constipation is an incredibly common problem and most of us will experience it at several times in our lives. In fact, it’s thought to affect approximately twenty percent of Americans each year. Luckily, home remedies for constipation can help to prevent and cure this common ailment.

Most doctors define constipation as fewer than three bowel movements a week. However, it can also be identified by a series of other symptoms including discomfort when pooping due to hard stools, abdominal bloating, and/or pain and difficulty passing dry or hard stools.

# Drink More

If you’re regularly dehydrated you probably have a greater risk of constipation. To prevent this from happening it’s important to drink plenty. Water is your best option, and you may find sparkling water really helps to rehydrate your body and stimulate a bowel movement. In fact, some studies have found that sparkling water might be more effective than tap water in helping to relieve constipation. However, carbonated drinks like sugary soda won’t help as much. They’re bad for your general health and could actually make your constipation worse. It is especially important to avoid caffeinated drinks for this reason.

# Fiber

If you’re constipated, you’ll probably be told by many people that you need to increase your fiber intake. This is because fiber helps to bulk out your bowel movements, giving stools a better consistency. As a result, this makes them easier to pass and is, therefore, a handy home remedy for constipation.

However, you need to make sure you’re increasing your intake of soluble and not insoluble fibers. Insoluble fibers, like those found in wheat bran and whole grain bulk out your stools and make them harder to pass. Enjoy natural fibers found in fruit instead.

# Exercise

Studies on the effect of exercise on constipation have shown mixed results. But recent studies have shown that exercise can significantly reduce the symptoms of constipation, even if it doesn’t necessarily help to encourage bowel movements. If you’re experiencing constipation or any of the symptoms, try going for a gentle walk.

# Coffee

Coffee stimulates the muscles in your digestive system and can, therefore, increase the urge to go to the bathroom. It, therefore, acts as a gentle, natural laxative which can work as an effective home remedy for coffee. However, it’s best to only drink a cup or two. Drinking too much caffeine can make constipation worse.

Coffee is also a good source of soluble fibers that improve the balance of good bacteria in your gut and therefore helps to ease constipation further.

# Senna

Senna is an herbal laxative which is often recommended as a home remedy for constipation. It is packed full of plant compounds which help to stimulate the nerves in your gut. As a result, it’s able to speed up your bowel movements and help you pass stool quicker. It’s advised that women who are pregnant or breastfeeding don’t take Senna as it could potentially cause inflammation and complications.

# Probiotic

Probiotics make an effective home remedy for constipation. This is because the condition is often linked to an imbalance of healthy bacteria in the gut and probiotics helps to rectify this inequality. They also encourage the production of lactic acid and healthy fats which help to improve movement in your gut and make it easier to pass stools. It can even help to improve the consistency of your stools, which equally makes them easier to pass.

You can get more probiotics into your diet by consuming more yogurts which contain live bacteria which are good for you. You could also opt for a probiotic supplement.

# A Low-FODMAP Diet

Whilst it can come with its own symptoms, constipation can actually be a symptom of irritable bowel syndrome (IBS). Eating a low-FODMAP diet, which is a diet that is low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, can help to combat your constipation.

Undergoing this diet involves limiting your intake of high-FODMAP foods for a set time before reintroducing them one by one over a period of time. This can help you determine which foods are ones you are intolerant too and therefore helps you identify which ones might be triggering your constipation.

# Shirataki Noodles

Shirataki noodles contain a compound called glucomannan which is a type of soluble fiber. As we know, soluble fibers can greatly help to ease constipation and its symptoms and studies have shown that shirataki noodles can have the same positive effect. As well as aiding your bowel movement, the glucomannan in shirataki noodles has a probiotic effect, balancing the level of good bacteria in your cut. If you can’t find any shirataki noodles, you may be able to use a glucomannan supplement instead.

# Prebiotic Foods

Prebiotic foods contain fibers which are great for aiding digestion as they feed the good bacteria in your gut and maintain a healthy balance of bacteria. This can help to improve the frequency of your bowel movements and make your stools softer and easier to pass. Good prebiotic foods to include in your daily diet include bananas, onion, and garlic.

# Magnesium Citrate

Magnesium citrate makes a popular home remedy for constipation as it is a gentle, natural laxative that can be easily attained. In fact, the substance if often given to patients in order to clean out the bowel before surgical procedures.

# Prunes

Prunes and prune juice are often recommended as home remedies for constipation. Not only are they packed full of fiber, but they also contain a compound call sorbitol, which is a natural laxative. Try consuming 50 grams of prunes twice a day to ease your constipation.

However, if you suffer from IBS prunes may be a home remedy to avoid as they are well-known FODMAPs and can often trigger IBS in some people.