Herbal Remedies For Constipation Relief

Constipation is a common problem that can be uncomfortable and stressful. It refers to bowel movements that are less frequent than usual or when the stool is hard, dry, and difficult to pass. There are many ways to help loosen stools, including:

- Increasing fibre intake: Aim for 22 to 34 grams of fibre per day, including soluble and insoluble fibre.

- Staying hydrated: Drink plenty of water and other fluids to help fibre work better and soften stools.

- Exercise: Physical activity stimulates the digestive system and can help relieve constipation.

- Natural stool softeners: Such as olive oil, aloe vera juice, and probiotics.

- Laxatives: Over-the-counter laxatives can provide quick relief, including osmotic laxatives and stimulant laxatives.

- Dietary changes: Eat more high-fibre foods, such as fruits, vegetables, whole grains, beans, and nuts.

- Home remedies: Lemon juice, prune juice, and hot beverages can help encourage bowel movements.

Drink more water

Drinking more water is one of the most effective ways to loosen stools. Water helps to soften stools and prevent constipation. When stools reach the large intestine with insufficient water content, they become hard, lumpy, and painful to pass. Dehydration can be caused by various factors, including stress, travel, and medication side effects. It is important to note that everyone's water needs are different. A general rule to determine if you are getting enough water is to check the colour and volume of your urine. If it is dark yellow and produced in small quantities, you may be dehydrated.

Drinking plenty of water can help soften stools and make them easier to pass through the colon. For those suffering from frequent constipation, consider adding prune juice to your diet or drinking a glass of warm water every morning. The amount of water needed to soften stools will depend on factors such as age, gender, activity level, and climate.

In addition to drinking more water, increasing your fibre intake can also help with constipation. Fibre, especially insoluble fibre, helps to soften stools and speed up the passage of food through the digestive system. It is important to increase your fibre intake gradually and ensure you are drinking enough water to push the stool through.

While staying hydrated is crucial, it is also essential to listen to your body and not overdo it. Drinking excessive amounts of water can lead to water intoxication, which may cause an electrolyte imbalance in the body. Therefore, it is always recommended to consult a healthcare professional to determine the appropriate amount of water intake for your specific needs.

Eat more fibre

Eating more fibre is one of the most common recommendations to help with constipation and soften stools. Both soluble and insoluble fibre are important for health, digestion, and preventing diseases, but they have different effects in the body.

Soluble fibre, found in foods like oat bran, barley, nuts, seeds, beans, lentils, and some fruits and vegetables, absorbs water and forms a gel-like paste, softening the stools and improving their consistency. Insoluble fibre, found in wheat bran, vegetables, and whole grains, adds bulk to stools, helping them pass more quickly and easily through the digestive system.

The recommended daily fibre intake is 25 grams for females and 38 grams for males. However, only about 5% of the US population meets these recommendations. To increase your fibre intake, try incorporating more high-fibre foods into your diet, such as:

• Whole grains: quinoa, whole wheat pasta, oatmeal, whole wheat bread, and barley
• Vegetables: dark leafy greens like kale and spinach, as well as squashes, broccoli, Brussels sprouts, okra, asparagus, mushrooms, carrots
• Fruits: kiwis, prunes, avocado, raspberries, blackberries, persimmon, pears, oranges, apricots, apples
• Beans and lentils: black beans, white beans, split peas, lentils, pinto beans, chickpeas, black-eyed peas, edamame
• Nuts and seeds: almonds, pistachios, chia seeds, flax seeds, pumpkin seeds

It is important to increase your fibre intake gradually and ensure you drink plenty of water to help with the passage of fibre through the digestive tract.

Exercise

Any exercise can be useful in helping stool pass more easily through your intestines, but cardio exercises are the simplest form of physical activity to help avoid constipation. Cardio workouts increase your breathing, boost your heart rate, and stimulate your bowels. Running, swimming, cycling, or dancing are all great examples of cardio exercises.

If you are not feeling up to a full-on workout, just going for a brisk 30-minute walk can do wonders for your digestive system. The Centers for Disease Control and Prevention recommends that all adults get 150 minutes of moderate-intensity aerobic exercise per week. That's about 30 minutes a day, at least five times a week.

Yoga is another great way to help get your bowels moving and relieve constipation. Certain yoga 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 are also beneficial. By working out the muscles at the bottom of your pelvis, you can build up their strength and help them push stool through your colon more easily.

Exercising is always great for combating constipation. It stimulates blood flow to the muscles in your gut, causing them to contract more and push the stool along.

Take laxatives

Taking laxatives is one of the most common ways to relieve constipation. Laxatives are available over the counter and are typically safe for short-term use. However, it's important to consult a doctor if symptoms persist or worsen.

There are several types of laxatives, and they work in different ways to help loosen stools:

• Bulking agents or fibre-based laxatives: These increase the water content of the stool, making it softer and easier to pass. They are often recommended for people who need to avoid straining during bowel movements, such as those with haemorrhoids or recent abdominal surgery. Examples include Metamucil and Citrucel.
• Stool softeners: These contain oils that soften the stool and ease its passage through the gut. Docusate is an example of a stool softener.
• Stimulant laxatives: These stimulate the nerves or muscles in the gut to increase bowel movements. They are more aggressive and are typically used for severe constipation or when other treatments have failed. Examples include products containing senna, cascara, or bisacodyl.
• Osmotic laxatives: These work by drawing water into the large intestine, softening and loosening the stool. Examples include milk of magnesia and MiraLax.

It's important to note that laxatives should be used with caution and only as directed. Some laxatives can have side effects such as diarrhoea, flatulence, bloating, and pain. Additionally, the large intestine can become dependent on the use of stimulant laxatives, so they should only be used for brief periods.

Consume probiotics

Probiotics are live, beneficial bacteria that naturally occur in the gut. Consuming probiotics can help to prevent constipation and improve gut health.

Probiotics can be consumed through food or supplements. Probiotic foods include kefir, sauerkraut, yoghurt, kimchi, miso, kombucha, tempeh, and some dairy products such as yoghurt and kefir. Probiotic supplements are also available, as are yoghurt-type drinks.

Probiotics can help to improve the balance of bacteria in the gut, which can be beneficial for those with chronic constipation. Research has found that consuming probiotics can help to soften stools and increase the frequency of bowel movements.

Probiotics are generally considered safe for most people, including children, pregnant or breastfeeding women, and the elderly. However, anyone with an illness or condition that affects their immune system should consult a doctor or nutritionist before adding probiotics to their diet.

Frequently asked questions