Starting the day on the right note is important for all of us. But more often than not, for most of us, the day begins with straining on the toilet bowl, thinking about a time when passing stools wasn’t such a chore. Chronic constipation is slowly becoming a modern-day menace, affecting our health in ways more than one. According to National Digestive Diseases Information, constipation is a condition in which you have fewer than three bowel movements in a week. Stools become harder, drier and smaller, which makes their passing extremely difficult. Causes of constipation are many – dehydration, not enough fibre in diet, stress, hormonal fluctuation, pregnancy, etc. But luckily, most cases can be resolved at home with home remedies for constipation. Here are some of the best tips to normalise your bowel movements.
Constipation is a common gastrointestinal complaint that affects people of all age groups, but it is seen particularly more in older individuals and females. Lifestyle modification is the only long-term solution to fix the problem, since prolonged drug use for the problem may cause side effects; there has to be a conscious move towards changing faulty lifestyle. Proper intake of fibre (20 to 25g), increasing water intake and staying fit and active are some of the long-term techniques. Constipation Causes Man to Develop Megarectum, Almost Kills Him after His Bowel Explodes with Poop.
Home Remedies for Constipation
Some of the best remedies for the problem come from the kitchen. Here’s a list of best foods to cure constipation:
Apples contain sorbitol, a sugar alcohol, which improves bowel movements. Sorbitol helps laxation, by softening the hardened stools. Apples also contain a good amount of fibre and pectin, two other things that help in moving the stools out of the stomach. An apple a day could keep constipation away.
Another fruit that is rich in sorbitol is pears. So naturally, eating a pear or two every day can help regulate bowel movements. The fruit is rich in fibres, with a single fruit containing 5.5gm. Pears also contain the sugar fructose, which stimulates the bowels through osmosis.
Prunes are also known as dried plums. It’s one of the best remedies for curing constipation. A single piece of prune contains high amounts of fibre and an insoluble fibre called cellulose, which adds bulk to the stools. A 2014 study in the Alimentary Pharmacology and Therapeutics prunes had a better effect at curing constipation than psyllium husk, one of the best-known remedies for constipation. It helps not only in regulating stool frequency but also in improving consistency. Not Just Regular Constipation! Man Unable to Move After Excreting 2 Litres of Poop in Hospital.
Oats is a whole-grain food which has protective effects against inflammatory bowel disease and colorectal cancer. The bran or outer casing of the oats is particularly good for relieving constipation. Switching to oatmeal breakfast from white bread toasts is a good way to improve bowel movements.
Flaxseeds are a modern-day superfood with a variety of health benefits. One of those benefits is its purported effects on the digestive system. Flaxseed is also a rich source of fibre, both soluble and insoluble.
6 Sweet Potato
Sweet potato is another fibre-rich food that works wonders for constipation. It contains insoluble fibre, cellulose and lignin. They also contain pectin, which is good for digestive health.
The most underappreciated remedy for all ailments is water. Dehydration is one of the biggest causes of constipation. Drinking enough water throughout the day can bring about a marked difference in constipation.
It’s important to resolve constipation since it can cause related health problems such as haemorrhoids, faecal implantation (where stools collect in the rectum) and incontinence (leakage of stools). Although constipation can be treated with drugs, the long term side effects are undesirable. Best way to resolve it is through lifestyle changes.
(This article is written for an informative purpose and should not be substituted for medical advice. Kindly consult your doctor before trying any tips.)