Sundaymail Editor
CONSTIPATION is usually an easily treatable problem. A few changes in diet, lifestyle and making use of certain over the counter products can help relieve it. Here are some natural home remedies to relieve constipation.
Fibre
Fibre, also known as roughage, is a plant-based nutrient. It promotes easy passage of stools in the bowel and adds bulk to the stools for easy expulsion. It is recommended to have a daily intake of 25 grammes.
You can obtain the fibre from a variety of fruits and vegetables. Some of the rich sources of fibres are: bananas, apples, figs, carrots, beet, bran cereal, black beans, broccoli, berries and black raisins. If you are no able to eat the fresh veggies and fruits, you can consider taking a fibre supplement such as psyllium (metamucil) and methylcellulose (citrucel). In general, these fibre supplements are safe and effective.
Exercise
Exercise helps in making the stool softer by decreasing the time it takes food to move through the large intestine. This limits the amount of water absorbed from the stool into the body. Exercises involving a knee to chest position may stimulate bowel movements.
Hydration
Drink an adequate quantity of fluids, especially water and fruit juices. Drink six to eight ounce glasses of water daily increases water content inside the gut. This helps soften stools and enhances bowel movements. Drinking warm water can increase bowel movements and relieve constipation.
Probiotics
Probiotics are live microbes that increase the growth of beneficial bacteria in the gut and improve digestive health. These are available in the form of food (as in yogurt) and supplements.
Prebiotics
Prebiotics act as a food source for your gut’s healthy bacteria. Natural sources of prebiotics include: apples, bananas, barley, berries, cocoa, dandelion greens, flaxseed, garlic, green vegetables, legumes (peas and beans), oats, onions, tomatoes, soyabean, artichokes.
Maintain bowel hygiene
Go to the toilet whenever you feel the urge. Avoid delaying because keeping the stools for long in the bowel can make it hard and dry and cause difficulty in bowel movements. Maintaining a regular eating schedule often stimulates bowel movements.
Avoid straining at stools
Avoid using laxatives frequently. Taking over-the-counter laxatives once in a while is ok. However, some strong laxatives make you habituated to it and some may damage the nerves that stimulate bowel movements. — medicinenet
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