Herbal Remedies For Constipation

Constipation is a common problem, affecting around 16% of adults in the United States. While over-the-counter laxatives can provide quick relief, they may also cause side effects such as diarrhoea, flatulence, bloating, and pain. Natural stool softeners, on the other hand, offer a safer alternative with fewer drawbacks. These include dietary changes, physical activity, and supplements.

One way to soften stools naturally is to increase fibre intake. Fibre comes in two forms: soluble and insoluble. Insoluble fibre, found in whole wheat flour, nuts, beans, and vegetables like cauliflower and green beans, does not dissolve in water and helps food pass more quickly through the digestive system. Soluble fibre, on the other hand, absorbs water to form a gel-like substance that softens stools. Good sources of soluble fibre include beans, lentils, oats, apples, and oranges.

In addition to fibre, staying properly hydrated is crucial for preventing constipation. Water helps to soften stools and improve digestion. Other drinks that can act as natural laxatives include prune juice and coffee, which stimulates bowel movements.

Probiotics, found in fermented foods like yoghurt, sauerkraut, kefir, and tempeh, are another natural way to promote digestive health and soften stools.

Finally, certain oils such as olive oil and mineral oil can help relieve constipation by lubricating the intestines and promoting water retention in the stool.

Water

The human body needs water to keep stools soft as they pass through the digestive tract. Stools can become hard and dry when they don't have enough water content as they enter the colon, which may occur due to stress, travel, or as a side effect of medication. Drinking enough water can help to prevent this.

The recommended eight glasses of water per day is not a hard-and-fast rule, as different people have different hydration needs. A general rule to follow is to check the colour of your urine. If it is dark yellow, and you are passing small amounts infrequently, you are likely dehydrated and should drink more water.

Fibre-rich foods

Soluble fibre, on the other hand, soaks up the moisture in food and slows digestion, which can help keep things regular. However, both types of fibre are important for a healthy digestive system.

• Whole-grain breads and cereals
• Fruits (especially berries, apples, oranges, and dried fruit like raisins)
• Vegetables (especially leafy greens like spinach, kale, collards, and cauliflower)
• Legumes (beans, chickpeas, lentils, peas, and peanuts)
• Nuts
• Seeds (like chia seeds and flaxseeds)
• Whole wheat flour
• Popcorn
• Brown rice

It is important to increase fibre intake gradually and to drink plenty of water, as this helps fibre move smoothly through the digestive tract.

Probiotics

Probiotic-rich foods include:

• Yoghurt
• Cheese
• Broccoli
• Prunes
• Soybeans
• Chia seeds
• Figs

Exercise

Research has found that exercise is an effective treatment for people with constipation. Exercise increases the body's demand for water, so it is important to drink plenty of water before, during, and after exercise to keep stools soft.

For people who find exercise difficult, there are many gentle options. These include yoga sequences specifically aimed at improving digestion. Pregnant women can also benefit from yoga tailored to their specific needs.

Walking is another gentle form of exercise that can help with constipation. Taking a 30-minute walk after a meal can help your body digest food better and promote regular digestion.

In addition to relieving constipation, exercise can help with weight loss, which has been shown to decrease gastrointestinal problems such as constipation.

Herbal teas

• Senna tea is one of the most well-known laxative ingredients in teas. It contains compounds known as glycosides that stimulate the movement of the digestive system, resulting in a laxative effect. Senna tea is generally considered safe for adults but should be avoided by children.
• Rhubarb tea is believed to have laxative properties in some cultures, and there is evidence to support this claim. A study found that rhubarb extract supplementation improved stool consistency and alleviated constipation in adults, possibly by altering gut flora.
• Slippery elm tea is a traditional remedy for constipation. It contains fibre and a gum-like substance called mucilage, which helps add bulk to the stool. Slippery elm also stimulates the production of mucin, which adds lubrication to the intestines.
• Dandelion root tea contains inulin, a type of soluble fibre that can act as a bulking agent, making stool easier to pass. However, dandelion can also act as a diuretic, so it is important to stay well-hydrated when consuming this tea.
• Fennel tea is a traditional folk remedy for digestive symptoms, including constipation. A small study found that older adults who drank tea containing fennel and rose had improved constipation symptoms after four weeks, with results similar to those of a medication used to treat constipation.
• Ginger tea is commonly used to ease gas, bloating, and nausea, and there is limited evidence that ginger root may help with constipation. A study focusing on people with multiple sclerosis found that ginger supplements improved constipation over three weeks, but more research is needed to determine its effectiveness in tea or for adults without MS.
• Elderberry tea has a long history of use as an herbal medicine for colds, flu, and constipation. While there is limited modern research on its effectiveness for constipation, it has been listed as a constipation treatment in textbooks from previous centuries.
• Black tea contains caffeine, a stimulant that can speed up bodily functions, including bowel movements. However, caffeine can also increase urination, which may worsen dehydration and contribute to constipation.

In addition to herbal teas, staying hydrated, getting moderate exercise, and eating a balanced diet with enough fibre can help relieve constipation.

Frequently asked questions