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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