• Foodguru

Get Rid Of Constipation Naturally

Updated: Apr 27

When you've gotta "GO", but your ass says "NO"

CONSTIPATION

Isn’t constipation annoying to the core? Irregular bowel movement, stomach cramps, gas, and bloating – all are symptoms that you are constipated. Pushing, cringing, and trying different breathing techniques don’t help, and who has the time to sit in the bathroom all day?

Constipation is a sign that you are eating the wrong foods and have a poor lifestyle. So, the BEST way to get relief is to eat right and tweak your lifestyle – unless you are a huge fan of anything-but-yummy herbal laxatives and medicines. Get on the wagon to find out which unassuming foods cause constipation, foods to avoid constipation and a bonus list of foods that relieve the condition. Let’s go!

What is constipation?

Constipation is a condition in which you may have fewer than 3 bowel movements a week; stools that are hard, dry, or lumpy; stools that are difficult or painful to pass; or a feeling that not all stool has passed.


What are the symptoms of constipation?

Symptoms of constipation may include:

  • fewer than three bowel movements a week

  • stools that are hard, dry, or lumpy

  • stools that are difficult or painful to pass

  • a feeling that not all stool has passed

  • Stress

  • Bloating feel

  • Nausea

  • Cramps

  • Sense of incomplete empty

  • Loss of appetite

What are constipation reasons ?

You may be constipated for many reasons and constipation may have more than one cause at a time. Causes of constipation may include

  • Not drinking enough of water

  • Least presence of fiber amount in the diet

  • Resisting or stopping the urge to poop (never delay a nature’s call)

  • Irritable bowel syndrome (IBS)

  • Pregnancy

  • Stress

  • Strong medications like antidepressants, pain killers like narcotics etc

  • Irregular eating habits

  • Colon cancer

  • Hypothyroidism-underactive thyroid

  • Dysfunction of nerves and muscles in the digestive system

  • Consuming too much of dairy products

  • Parkinson’s disease

  • Blockage in the colon

  • Lack of exercise

  • Diabetes

  • Overuse of medications to loosen stools (laxatives)

How can I treat my constipation?

You can most often treat your constipation at home by doing the following

  • De-Stress

  • Change what you eat and drink

  • Get regular physical activity

  • Try bowel training

  • Stop taking certain medicines or dietary supplements

  • Take over-the-counter medicines


DE-STRESS

Take time every day to de-stress your body in whichever way works best for you

Digestion is a parasympathetic process meaning the body needs time to be in a relaxed state to digest food and eliminate waste.

Have you ever noticed that you may go on a holiday or stay a night at your friend’s place then can’t have a regular bowel movement the next morning? The reason why you can’t go to the bathroom is that you are not at home and as relaxed as you would be at home.

Stress can have the opposite effect too. Adrenaline can signal the body to drop the load, as you prepare to run from the tiger, your boss, or whatever your primary emergency stressor is.


Constipation Foods

  • Prunes

Prunes give immediate relief for constipation as it has good fibre content. According to Bonnie Taub-Dix,author of Read It Before You Eat It: Taking You from Label to Table one can eat 2 grams of fiber per serving (usually about 3 prunes), One glass of Prune Juice in the morning and at night gives amazing results.

CAUTION : Don’t drink two glasses of juice within a short period, as it might cause diarrhea.

  • Wheat Bran

Wheat bran can be added to various Indian recipes like paranthas,bread,Cheela,pancakes and soups to help constipation.The insoluble fibre in it speeds up the bowel movement by adding bulk to it. For best results, add 20-25 grams of it in your everyday diet.

  • Leafy Greens

Getting that healthy dose of fiber, vegetables also provide a whole range of nutrients that are good for the digestive system and overall health.

Eat Your Greens

-Kale

-Lettuce

-Spinach

-Asparagus

-Broccoli

-Brussels sprouts

-Cabbage

-Carrots

-Green beans

-Peas

-Zucchini

-Amaranth

Increasing the amount of water or other liquid you consume is also important as you increase your fiber content. Increasing fiber without increasing liquid may result in worsened constipation.

  • Fruits

Fruits helps to relieve constipation and keep you regular.The aim to eat 14 grams of fiber for every 1000 calories

- Apples

- Pears

- Grapes

- Kiwis

- Blackberries

- Raspberries

  • Add Water, Water, and More Water

Fiber and water make the perfect match. Bulking up on fiber won’t improve your digestive system without increased water intake as well.

Water helps fiber do its job by keeping stool soft and bulky. It also keeps the food you eat moving through your intestines at a regular pace. This explains why dehydration is a leading cause of chronic constipation.

Drinking at least 8L of water per day will properly nourish your body and prevent your colon from stealing water from your food waste.

  • Clear soups

Clear soups are nutritious and easy to digest. They also add moisture to hard, dense stools, which can soften them, making them easier to pass.

Warm liquids and foods are also generally easier to digest.

  • Eat probiotic foods or take probiotic supplements

People who have chronic constipation have an imbalance of bacteria in their gut.

Probiotics are live, beneficial bacteria that naturally occur in the gut. They include Bifidobacteria and Lactobacillus.

Probiotics such as yogurt,kefir and sauerkraut may help treat chronic constipation.

  • Olive & flaxseed oils/ Ghee

These oils have a mild laxative effect, which can ease the flow of materials through the intestines and relieve constipation.


Bowel Training

Bowel Training is a program that involves trying to go to the bathroom at the same time every day in an attempt to help train your body to have regular bowel movements.

As a general rule, the best time is 20 - 40 minutes after eating. Most doctors recommend going in the morning, about 20 minutes after eating breakfast. Make sure you don’t strain as you try to go.

After several weeks, you’ll ideally have a bowel movement around the same time every day.


Stop taking certain medicines or dietary supplements

If you think certain medicines or dietary supplements NIH external link are causing your constipation, talk with your doctor. He or she may change the dose or suggest a different medicine that does not cause constipation. Don’t change or stop any medicine or supplement without talking with a health care professional.


Take over-the-counter medicines

Your health care professional may recommend using a laxative for a short time. He or she will tell you what type of laxative is best for you.


What should I avoid eating or drinking if I’m constipated?

To help prevent or relieve constipation, avoid foods with little to no fiber, such as

• chips

• fast food

• meat

• prepared foods, such as some frozen meals and snack foods

• processed foods, such as hot dogs or some microwavable dinners


FAQs


Que 1. Can constipation kill you? Ans- When one is experiencing organic constipation, it can kill a person only in extreme cases. On the other hand, functional constipation is not painful and is usually chronic.


Que 2. What are the signs of severe constipation? Ans- Having hard or lumpy stool, passing less than 3 stools week, feeling blockage in the rectum or the feeling that you have not completely emptied the stool from your rectum are some of the signs of severe constipation.


Que 3. Does hot water with lemon juice help constipation? Ans- Yes, it can relieve constipation in few cases as water can stimulate the bowel movement and mild dehydration can also cause constipation.


Que 4. Is milk good for constipation? Ans- No, rather it can worsen the condition.


Que 5. What can constipation be a sign of? Ans- Constipation may arise for not taking enough of liquids, poor eating habits, low nutrient diet. It can also be a sign of an underlying disease or medical condition.


Que 6. Do laxatives work if you have a blockage? Ans- Yes, laxatives do help to initiate the bowel movements but it does not necessarily resolve it. Reach out to the doctor to get treatment and cure constipation.


Que 7. How can I clean my bowel fast? Ans- Drink lots of water. It is important to stay hydrated to avoid constipation. People also use bowel-cleaning laxatives, powder and supplements.


Que 8. Is constipation an emergency? Ans- Mild kind of constipation is a very common condition. If a person is experiencing severe constipation accompanied by blood in the stool or abdominal pain, he/she must get medical help at the earliest.


READ MORE : Foods to avoid constipation

According to a study Trusted Source, linaclotide (Linzess) is recommended for people with IBS-related constipation.

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References

[3] U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2015-2020 External link(PDF, 10.3 MB). 8th ed. Published December 2015. Accessed May 1, 2018.