Constipation is a common health issue. It can be caused by diet choices, lifestyle choices, medications, or diseases. It is defined as having less than 3 bowel movements per week. It can cause bloating, pain, and discomfort. Here are some natural remedies that can help relieve constipation.
- Drink more water
- Dehydration can cause constipation
- Fiber
- Fiber provides bulk, making bowel movements easier to pass
- Foods with fiber: vegetables, fruits, whole grains, wheat bran, oat bran, barley, nuts, seeds, beans, lentils, peas
- Supplements: psyllium husk
- Exercise
- Stimulates muscles in lower digestive system, may stimulate bowel movement
- Coffee
- Coffee stimulates the gut and has small amounts of soluble fiber
- Senna
- An herbal laxative that can relieve constipation by stimulating nerves in gut and speeding up bowel movements
- Probiotics
- Improve balance of gut bacteria, which helps increase frequency of bowel movements and improves stool consistency
- Foods with probiotics: yogurt, sauerkraut, kimchi
- Probiotic supplements
- Magnesium citrate
- A mineral and supplement that can relieve constipation
- Pooping Posture
- Raising knees above hips makes it easier to poop
- Rest feet on a stool when sitting on toilet
- Relaxation
- Stress can cause constipation.
- Try to relax through deep breathing, yoga, meditation, taking a walk, or anything you do to relax
- Foods for Constipation
- Prunes, apples, pears, kiwi, figs, citrus fruits, spinach, leafy greens, artichoke, rhubarb, sweet potato, beans, peas, lentils, chia seeds, flaxseeds, rye bread, oat bran, kefir
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