Natural Home Remedies for Constipation

Suffering from painful bouts of constipation? Here are a few natural remedies to help ease the pain and comfort -- and keep constipation away.

  1. Stay hydrated
  2. Eat sesame seeds
  3. Try prunes or figs
  4. Drink mint or ginger tea
  5. Increase your fiber intake
  6. Raise your level of activity
  7. Include caffeinated coffee in your diet
  8. Get enough sleep
  9. Avoid alcohol

You’ve had a great day out with friends. Enjoying the weather, a long drive with your favorite songs blasting and your favorite food from the local diner. The day couldn’t have been better!

Fast forward to night and you feel a crumbling pain in your stomach. You race to the bathroom but the pain intensifies. With no relief from the discomfort, you realize that you’re constipated.

It has happened to all of us and we understand that uncomfortable bloating and constipation can be quite a nuisance. They are a common problem worldwide, especially constipation. Fortunately, there are several inexpensive, DIY strategies to alleviate your symptoms. If you don’t want to seek medical help for your condition and stick to natural remedies for relief, here are a few natural ways to cure your constipation.

Stay Hydrated

If your fluid intake isn’t up to par, you’re more likely to get constipated. Even research has proven that low fluid intake can increase your chances of being constipated. The only way you can prevent this is by ensuring you stay hydrated throughout the day.

But that’s the preventive measure. The reactive measure would be to drink sparkling water. The carbonated water is a great option to find some relief during constipation. It not only helps to rehydrate you but it also assists the natural flow.

Why sparkling water, you ask? That’s only because research has found that sparkling water is more effective in relieving symptoms of constipation. A word of caution! Don’t consume carbonated drinks like soda as they can actually make the condition worse.     

Eat Sesame Seeds

That’s a surprise item in this list. The small seed have been found to be most effective in easing constipation symptoms. They have an oily composition and hence are helpful in moisturizing intestines. This assists natural flow and relieves the discomfort of constipation. You can add them to salads for a crunchy flavor. They also make for a great combination with cereal. If you want to add them to your food, just grind them and add as a seasoning.

Try Prunes or Figs

Rich in fiber, prunes are the healthy ay to get your digestion back on track. Each prune contains a gram of fiber and hence is an effective remedy to constipation. The compounds in prunes trigger intestinal contractions that make you want to go. The same effect is also found in figs. So the next time you experience constipation, make sure you have some prunes and figs nearby.   

Drink mint or ginger tea

Known for their healing properties for digestive issues, mint and ginger tea is a great natural way to alleviate constipation symptoms. Mint has menthol that relaxes the muscles of the digestive tract. With the muscles relaxed, it’s easier for you to find some relief from the discomfort. Ginger, on the other hand, generates heat in your body. This heat is helpful in speeding up digestion. Even hot water helps to relieve the pain and discomfort of constipation.    

Increase your fiber intake

Fiber is the best way to prevent and treat constipation. Just by increasing your fiber intake you can make sure the condition doesn’t strike you. When you eat more fiber-rich foods, they increase the bulk and consistency of your bowel movement. This makes it easier for the natural flow. And this claim is backed by research. 77% of people who suffer from the chronic condition can benefit from increasing fiber intake.  

Raise your level of activity

Do you have a desk job and spend most of your time sitting behind a desk? Research shows that people who spend most of their time sitting are more likely to suffer from chronic constipation. One way to counter this is by increasing your level of activity. Exercise often and you’d be able to feel the difference soon enough. Research has shown that including exercise as a part of your daily routine can help relieve some symptoms of the condition because of the increased blood flow to the GI system and throughout the body.

Include caffeinated coffee in your diet

Coffee is the natural way to increase the urge to go. Many people experience this sensation and hence they can alleviate their condition with coffee. Coffee can naturally stimulate the muscles in your digestive system. Research has shown that caffeinated coffee affect your gut the same way a meal does. In fact the effect of caffeinated coffee is stronger than drinking water or decaffeinated coffee. Some coffee brands also include small amounts of fiber that’s helpful in balancing the amount of gut bacteria. Just make sure you keep a healthy level of water intake alongside. Since coffee is a diuretic, it can make your constipation worse.    

Get More Sleep

Have you noticed that when you don’t get enough sleep, it’s hard to have a bowel movement?  There is an association with good and enough sleep with digestion – similar in vein to the fact that no matter how much you exercise and if you aren’t getting enough sleep, then you’re unlikely to lose weight.

Cut the Alcohol

It is well-known that alcohol can depress your metabolism by 50% for 24 or more hours.  Moreover, alcohol tends to dehydrate the body.  So slowing metabolism and the natural body processes while also being dehydrated can lead to suboptimal GI through-put.

You’d be amazed at the positive effects of these natural and DIY remedies.  Learn more options about constipation and other conditions with ZendyHealth’s Treatment Guidance tool – or if you’re in need of help right away, feel free to have a Virtual Primary Care visit 24x7!  Note that this service is HSA-eligible.

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