Relieving Constipation: Natural Strategies To Get Things Moving

Constipation is a common problem that can be uncomfortable and stressful. It refers to bowel movements that are difficult to pass, happen less frequently than usual, or are hard, dry, and painful. While laxatives are an option, there are several natural ways to relieve constipation without resorting to medication.

One of the most important things to relieve constipation is to increase your fibre intake through your diet. Fibre makes stool bulkier and softer, making it easier to pass. Good sources of fibre include whole grains, beans, vegetables, and fresh or dried fruits. Prunes and bran cereal are also effective remedies. It is recommended that adults consume 25 to 38 grams of fibre per day.

In addition to fibre, staying hydrated is crucial for preventing constipation. Water, other liquids, and foods with a high water content can help fibre work better, softening the stool and making it easier to pass. Aim to drink at least eight glasses of water per day.

Exercise is another proven way to relieve constipation. Physical activity, even light exercise such as walking, can help stimulate the digestion process and get your insides moving.

Other natural remedies for constipation include drinking caffeinated drinks like coffee or tea, which can stimulate the colon, and eating probiotic foods or taking supplements to improve the balance of gut bacteria.

By making these simple changes to your diet and lifestyle, you can effectively relieve constipation without the need for laxatives.

Drink more water

Drinking more water is one of the most effective ways to relieve constipation. Water is essential for digestion, and dehydration is one of the most common causes of constipation.

The large intestine's main function is to absorb water from food waste and turn it into a solid waste product, known as stool. If there is insufficient water in the body, the large intestine will absorb water from food waste, resulting in hard stools that are challenging to pass.

Water keeps the intestines smooth and flexible, aiding the movement of food through the intestines. It is recommended to drink 48 to 64 ounces of water per day, spread across the day. This is in addition to the recommended 8-10 glasses of water per day.

Along with water, the body's fluid requirements can also be met by consuming vegetable juices, clear soups, herbal teas, and fruit juices. However, it is best to avoid alcohol and limit caffeinated drinks, as they can have a diuretic effect, leading to dehydration.

While increasing water intake is crucial, it may not be sufficient on its own to relieve constipation. It is essential to combine high fluid intake with a high-fibre diet. Fibre adds bulk to the stool, making it easier to pass.

By staying hydrated and consuming adequate fibre, you can effectively prevent and relieve constipation, improving your digestive health and overall well-being.

Eat more fibre

Fibre is a type of carbohydrate that the body cannot digest. It passes through our gastrointestinal tract mostly intact and helps to maintain overall health. Fibre is found in all plant foods, including fruits, vegetables, grains, nuts, seeds, and legumes.

There are two types of fibre: soluble and insoluble. Both types are important for health, digestion, and preventing diseases, but they act differently in the body.

Soluble Fibre

Soluble fibre absorbs water in your food and turns to gel, which slows digestion. It can also help lower cholesterol and the risk of heart disease. Sources of soluble fibre include:

• Oatmeal and smooth nut butter
• Oat bran, barley, rye, and oats
• Beans, peas, lentils, and legumes
• Oranges and apples
• Bananas
• Potatoes without skin
• Winter and summer squash varieties (cooked and peeled)
• Inulin or resistant starch

Insoluble Fibre

Insoluble fibre does not absorb water. Instead, it adds bulk to your stool, making it softer and easier to pass. It can also help with weight loss by making meals feel more filling without adding calories. Sources of insoluble fibre include:

• Wheat, wheat bran, and whole grains
• Brown rice
• Green beans, broccoli, and cabbage
• Whole nuts and seeds
• Leafy greens
• Celery, carrots, and other vegetables
• Skins of fruits

Increasing Fibre Intake

When increasing your fibre intake, it is best to do so gradually to avoid discomfort. Here are some tips to help you increase your fibre intake:

• Increase your fibre intake slowly over several days to allow your body to adjust.
• Drink plenty of fluids to help the fibre move through your digestive tract.
• Peel the skins off fruits and vegetables before eating or cooking to increase the soluble to insoluble fibre ratio in your diet.
• Choose softer foods or modify food textures by blending, pureeing, or mashing to improve your tolerance of fibre.
• Aim for the recommended daily fibre intake: 25 grams for women and 38 grams for men.

Exercise more

Exercise is a great way to relieve constipation without the use of laxatives. In fact, inactivity is one of the key causes of constipation. By exercising, you can lower the time it takes for food to move through the large intestine, limiting the amount of water absorbed from the stool, which makes it easier to pass. Plus, aerobic exercise speeds up your breathing and heart rate, stimulating the natural contractions of the muscles in your intestines.

Recommended exercises

• Cardio exercises such as running, swimming, cycling, or dancing are probably the simplest form of physical activity to help avoid constipation.
• Even if you don't feel up to a full workout, a brisk 30-minute walk can do wonders for your digestive system.
• The CDC recommends that all adults get 150 minutes of moderate-intensity aerobic exercise per week. If possible, try to do 30 minutes a day at least five times a week.
• Yoga is another great way to get your bowels moving and relieve constipation. Certain poses work to massage the digestive tract and help move stool through your intestines, particularly those that involve sustained twisting of your torso or crunching of your stomach muscles.
• Pelvic floor exercises can help build up the strength of your pelvic floor muscles, helping them to push stool through your colon more easily.
• Deep breathing exercises can help improve your digestive functioning and relieve any stress that may be contributing to your constipation.

Tips

• It's always a good idea to consult with your doctor before beginning any new exercise regimen to avoid causing undue strain on your body.
• If you feel like you're experiencing any health issues after trying a new physical activity, stop and contact your doctor as soon as possible.

Drink caffeine

Drinking Caffeine to Relieve Constipation

Constipation is a common problem that can be uncomfortable and stressful. It refers to bowel movements that are difficult to pass, occur less frequently than usual, or consist of hard, dry, and lumpy stools. While there are various home remedies and lifestyle changes that can help relieve constipation, one approach that has gained attention is increasing caffeine intake. Caffeine is known to have a stimulating effect on the digestive system, and consuming it may help wake up a slow-moving gut. Here's what you need to know about using caffeine to relieve constipation.

How Caffeine Helps with Constipation

Caffeine is a stimulant that can increase gastrointestinal motility and stimulate the muscles in the digestive system, including the colon. This stimulation can lead to an increased urge to have a bowel movement. Caffeine may also contribute to contractions of the bowel, further aiding in waste elimination. Additionally, caffeine may increase the activity of probiotics, which are beneficial for gut motility and overall digestive health.

Types of Caffeinated Drinks and Their Effects

When it comes to caffeinated drinks, coffee is often the first beverage that comes to mind. Indeed, coffee can have a laxative effect, and drinking it in the morning may trigger the gastrocolic reflex, stimulating a bowel movement. However, it's important to note that the connection between coffee and constipation is not fully understood. While some people experience a laxative effect from coffee, others may not. Additionally, decaffeinated coffee has also been found to have a similar or even greater effect on bowel movements compared to caffeinated coffee.

Other caffeinated drinks, such as soda, energy drinks, and tea, typically do not have the same effect as coffee. However, excessive consumption of any caffeinated drink may lead to loose stools or diarrhea. Therefore, it's important to monitor your caffeine intake and not overdo it, as it may swing the other way and cause diarrhea.

Recommended Caffeine Intake for Constipation Relief

According to a cross-sectional study using national health and nutrition examination survey data, high caffeine intake was associated with lower odds of constipation. The study found that individuals who consumed larger amounts of caffeine had a reduced likelihood of experiencing constipation. However, it's important to note that the study did not establish a causal relationship between caffeine intake and constipation relief.

Precautions and Considerations

While caffeine can be helpful in stimulating bowel movements, it is not a long-term solution to chronic constipation. Persistent constipation could be a symptom of an underlying health issue, such as hypothyroidism, irritable bowel syndrome (IBS), Crohn's disease, or ulcerative colitis. Therefore, it is important to work with your physician to rule out any causal reasons for constipation. Additionally, caffeine can have diuretic effects, leading to dehydration, which can worsen constipation. As such, it is crucial to maintain adequate hydration by drinking plenty of water or other fluids.

In conclusion, while caffeine can provide temporary relief from constipation by stimulating the digestive system, it should not be relied upon as the sole solution. A combination of lifestyle changes, such as increasing water intake, dietary fiber consumption, and physical activity, along with medical advice, is generally the best approach to managing constipation effectively.

Try probiotics

Probiotics are live, beneficial bacteria that occur naturally in fermented foods such as kombucha, kefir, sauerkraut, and tempeh. They are also available as supplements. Probiotics are often used to aid constipation caused by IBS, pregnancy, certain medications, or dietary issues.

Probiotics can help treat constipation by enhancing the gut microbiome, which is the collection of beneficial bacteria in your digestive tract. These bacteria help regulate inflammation, immune function, digestion, and heart health. Probiotics may also reduce the risk of harmful bacteria in your gut.

Probiotics have been studied for their effects on constipation across a wide range of conditions. One review of 24 studies showed that probiotics improved bowel habits, reduced the severity of symptoms, and improved bloating and quality of life in people with IBS. Another study of 150 people with IBS found that supplementing with probiotics for 60 days improved bowel regularity and stool consistency.

Probiotics have also been shown to relieve constipation in children. A review of six studies found that taking probiotics for three to twelve weeks increased stool frequency in children with constipation. Additionally, a four-week study of 48 children linked this supplement to improved frequency and consistency of bowel movements.

Probiotics may also help prevent constipation during pregnancy. In a four-week study of 60 pregnant women with constipation, consuming 10.5 ounces (300 grams) of probiotic yogurt enriched with Bifidobacterium and Lactobacillus bacteria daily increased bowel movement frequency and improved constipation symptoms.

When choosing a probiotic supplement, look for supplements that contain the following strains of bacteria, which have been shown to improve stool consistency:

• Bifidobacterium lactis
• Lactobacillus plantarum
• Streptococcus thermophilus
• Lactobacillus reuteri
• Bifidobacterium longum

Probiotics are generally considered safe, but they can cause some digestive issues such as stomach cramps, nausea, gas, and diarrhoea when you first start taking them. These symptoms typically subside with continued use. However, people with compromised immune systems should consult a healthcare professional before taking probiotics as there is some evidence that probiotics may cause serious side effects in this population.

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