Constipation Remedies That Work
Posted in Constipation
Constipation Remedies
Oh no! Your body’s telling you that you have to “go”, but you can’t. You might think that laxatives are the way to go, but they’re not and can actually do more harm then good. Here’s some safe and effective constipation remedies to try next time you’re feeling a bit backed up.
Eat More Fiber
I’m sure that you’ve heard this before, but one of the leading constipation causes is not getting enough fiber in your diet. Adults should be taking in between 20-35 grams a day. Are you? If not, here’s some easy ways to get it in:
High-Fiber Bran Cereal
Start your morning off right with a bowl of high-fiber cereal. Some cereals can provide as much as 14 grams of fiber. That’s half of the fiber that you’ll need for the day. Why’s it work? Insoluble fiber bulks up the stool and causes it to move a bit faster through your system. However, if you’re not used to eating this much fiber in one sitting, then start off with a ½ serving of the cereal. Unfortunately, this remedy may cause some gas, bloating and cramps for those not accustomed to fiber-rich foods.
Dried Beans, Figs, Oatmeal & Pears
The importance of these foods are that they are rich in soluble fiber. While insoluble fiber adds bulk to the stool, soluble fiber makes stool soft, allowing it to pass quickly and fluidly through your digestive tract.
Prunes
This is one of the oldest home remedies for constipation out there. It has stood the test of time because it works. Not only are prunes loaded with fiber, but they also contain dihydroxyphenyl isatin, which stimulates intestinal contractions.
Raisins
Again, these guys are high in fiber, but an added benefit is that they are rich in tartaric acid, which acts as a natural laxative. Did you know that a recent study showed that eating 1 small box of raisins a day will cause your food to hit your digestive tract twice as fast? Raisins are not only a great constipation remedy, but also a preventative.
Flax Seeds
Powdered flax seeds used to only be found in health food stores, but word has spread about the benefits of these ground seeds and now they’re available almost everywhere. Taking a tablespoon 2-3 times a day is an effective constipation remedy. Why’s it work? Flax seeds are rich in omega-3 fats and very high in fiber.
As you take in more fiber, it’s extremely important to take in more water, as well. Fiber absorbs the water in your system and not replacing it will cause your stool to become hard and difficult to pass. Be sure to drink at least 8 glasses a day.
Sip Your Way To Constipation Relief
Caffeine
Most coffee drinkers know the power of a hot cup of coffee in the morning to help move things along. If you’re feeling constipated, try a cup. Why’s it work? The caffeine in coffee will loosen your bowels. By stimulating the colon and loosening the bowels, a strong cup of coffee is one of the quickest and most effective constipation treatments. A word to the wise: Don’t overdo it. Caffeine is also a diuretic, which will cause fluid loss.
Lemon
Lemon is a natural laxative, so if you don’t like the taste of coffee, add some lemon juice to hot water and sip a cup first thing in the morning to help get back on schedule.
More Constipation Remedies
Move It To Move It
Get up and get moving! Why’s it work? Exercise helps your food move through your bowel more quickly. Go for a brisk walk when constipation has you down.
Acupressure
Believe it or not, there’s an acupressure point on your body that aids in and stimulates digestion. Here’s what to do: On the back of your forearm, find the point that is 4 finger-widths above your wrist. Using your thumb, apply pressure for 2 minutes every day.
Castor Oil
There’s a reason why castor oil is known as a treatment for constipation. It works. Take it on an empty stomach and in about 8 hours, you should get some relief. Why’s it work? There’s a component in the oil that stimulates both the small and large intestine.
Senna
If all else fails, try this natural laxative that works by stimulating the intestinal tract. It can cause cramps and diarrhea, but it will definitely get things moving. You can find it in a number of over-the-counter laxatives at your local drug store or grocery.
When To Call The Doctor
Constipation usually clears up on it’s own. However, if you’ve tried these remedies and after a couple of weeks, it still persists, you may need to call the doctor. The constipation could just be a symptom of a more serious condition. Also, if your constipation is accompanied by a fever, cramps and severe abdominal pain, then it’s time to make an appointment to see what’s going on.
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