How To Relieve Constipation


Constipation is a disorder in which you have fewer than three bowel movements per week and your stools are hard, dry, and tiny, making them uncomfortable and difficult to pass, according to the National Digestive Diseases Information Clearinghouse, which is part of the National Institutes of Health. Some people have bowel movements several times a day, while others only have them once or twice a week. Unless you’re going to the bathroom a lot less than normal, constipation remedies aren’t necessary.

Constipation can be treated in a variety of ways. What you choose will be determined by the cause of your blockage and whether it is a new or long-standing issue for you.

Home Remedies for Constipation:

You might be able to treat your constipation problem without the assistance of your doctor. Although it may seem self-evident, your diet has a significant impact on how you poop.

1. Increase your fiber intake.

Fiber bulks up and softens feces, making it easier to pass. Increase your fiber intake gradually until you’re getting at least 20 to 35 grams of fiber each day. Whole grains, such as those found in cereals, breads, and brown rice, legumes, vegetables, and fresh or dried fruits, are also good sources. Prunes and bran cereal are tried-and-true cures for constipation.

2. Keep yourself hydrated.

Constipation can be avoided by drinking enough of water. Drink at least eight glasses of water per day.

3. Have coffee.

While caffeinated beverages and alcohol might dehydrate you, there is evidence that a cup of coffee or tea in the morning can aid in bowel movements.

4. Avoid foods that are heavy in fat and lacking in fiber.

Constipation can be worse by cheese and other dairy products, processed foods, and meat.

5. Keep an eye on your FODMAPs.

Some people experience digestive issues, including constipation, as a result of certain carbohydrates. The carbohydrates’ names are shortened as “FODMAPs.” Dairy, apples, broccoli, wheat, and lentils are examples of foods that contain them. You could try eliminating certain foods from your diet, but proceed with caution. Many of them are high in fiber and other essential elements.

You can also try the following to treat constipation:

6. Exercise on a regular basis.

Your bowels will also move if you move your body.


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