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Constipation is an extremely common problem, typically experienced by as many as 1 in 5 people every single year. Perhaps not surprisingly, then, there are many different home remedies that people use to relieve constipation, as well as its symptoms (such as bloating and gas). Which home remedy is best for you? The best constipation treatment for you is usually a matter of trial and error, but here are 11 of the best home remedies to relieve constipation.
Drinking more water can help the body to digest foods more easily, as well as help you to have more regular bowel movements. However, not all water is created the same. For example, sparkling water is generally considered to have more of an effect on the digestive tract than common tap water.
One common constipation treatment in naturopathy involves more dietary fiber. You can think of fiber as a gentle cleansing brush that helps to push food and other items through your digestive tract. There are two types of fiber that you can eat - insoluble fiber (such as wheat bran and whole grain) and soluble fiber (such as oat bran, barley, beans and some vegetables). Both are good for you, but they act differently when food passes through you.
Magnesium-rich foods such as spinach and pumpkin seeds are known to help digestion and relieve the symptoms of constipation. As an alternative, you can take magnesium supplements found at the local supermarket.
Simply getting out and about for 15 minutes a day can make a huge difference in your body’s ability to alleviate constipation. One good time to squeeze in a little exercise is after your biggest meal of the day. The natural inclination is to relax on the couch and watch TV after dinner, but if you use that time to get in a brisk walk around the neighborhood, you’ll be surprised at how much better you feel.
For some people, constipation might be the result of bacteria in their gut. To change the composition of your gut bacteria, you can add probiotics and probiotic supplements to your diet. In a supermarket, one easy place to find these probiotics is in the dairy section, where it’s possible to find a vast array of probiotic yogurts.
One reason for your constipation might be the inability to pass foods through your digestive system. Olive oil is a type of healthy fat that literally acts to lubricate your digestive tract. You can also try avocados, which are another source of healthy fats.
These seeds are easy to sprinkle over cereals and salads. They help to moisturize the intestines, which can help to alleviate feelings of constipation.
Raisins are high in tartaric acid, which aids in digestion. They are also high in fiber, which has the impact of helping to clean and brush out your digestive tract.
At the first sign of constipation, many people immediately add prunes to their diet. That’s because prunes are seen as nature’s own remedy. Not only are prunes high in fiber, they also contain a natural laxative called sorbitol. If you don’t enjoy prunes, one backup option is figs.
Two home remedies for constipation that have stood the test of time include molasses (just 1 tablespoon before bedtime) and castor oil (1-2 teaspoons on an empty stomach).
Finally, there’s herbal tea, which is a sort of cure-all for many different kinds of ailments. If you add peppermint, honey, lemon or ginger to your herbal tea, you can boost its effectiveness.
Of course, these 11 home remedies to relieve constipation can be used by themselves, or they can be combined together. Constipation treatment in naturopathy goes back centuries, and it’s now known that many naturally occurring foods, nutrients and minerals can have dramatic impacts when used as part of a comprehensive constipation treatment. You can learn more about, symptoms, causes and treatment of constipation in details.