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

Want to know how to relieve constipation?  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 constipation 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 to relieve constipation:  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 constipation home 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.

Warm It Up

Fill up your bath tub with about 4-5 inches of warm water.  Of course, you can use more water than that, if you want to enjoy a relaxing soak while shrinking your hemorrhoids.  Once you’re seated in the water, make sure to bring your knees up, as close to your chest as possible.  This allows more of the warm water to get to the area that needs it.  If you want to take this remedy to the next level, add a handful of Epsom salts to the bath.  Make sure you stir it up before you get in.

Why it works:

The warm water encourages the blood to flow into the area, which then helps to shrink the swollen hemorrhoids.  As far as the Epsom salt goes, it helps to constrict the hemorrhoids.

Tea For One

Another good hemorrhoid remedy is applying a warm, tea bag to the area.  Maybe it’s not as easy as the bath, but it will definitely soothe.

Why it works:

Tea contains an ingredient called tannic acid.   Tannic acid will reduce the pain and the swelling.  It also helps blood to clot, so if you’re experiencing problems with a bleeding hemorrhoid, then this remedy will be most beneficial.  Of course, it will also be warm, when applied, which soothes.

Cool It Down

Grab one of your heavy-duty freezer bags and add some ice.  Wrap the icy bag in a towel and sit on it for 20 minutes.  You can do this as often as necessary, but make sure to take at least a 10 minute break between ice sitting sessions.

Why it works:

Simply, the ice will almost immediately shrink the swollen hemorrhoids.

Just A Dab Will Do Ya’

If you’ve found relief from Tucks pads in the past, then this is a great, inexpensive alternative because the main ingredient in them is witch hazel.  Soak a cotton ball in undistilled witch hazel.  Apply it directly to the hemorrhoids.

Why it works:

Just like tea, witch hazel contains tannins.  They are great because it causes the blood vessels to contract, thus relieving the pain and pressure associated with hemorrhoids.

An Ounce of Prevention…

Put Your Feet Up

A couple of times a day, make a point to lay back on the couch with your feet up.  Your mind will thank you for allowing it to rest easy for a few and your overstressed anal area will greatly benefit from your taking the weight off of it.

Eat More Roughage

Okay, I’m sure you’ve heard this one before, but that’s because it’s very important.  Research has shown that eating a diet that is high in fiber will significantly reduce the symptoms of hemorrhoids. That means eating more high-fiber cereals, whole grain breads and veggies.  An important thing to remember about eating this way, though, is that you must make sure that you are getting enough fluids to allow all of this fiber to pass through your body!  If you are not drinking enough water, you will become constipated and then you will be back to square one.

Bathroom Behavior Tips

When you feel like you have to go, go.  Waiting leads to constipation.  Constipation leads to straining.  You know the routine.

When you are finished using the bathroom, try to wipe with dampened, unscented, plain, white toilet paper.  I know that TP in pretty colors makes the bathroom look pretty, but it also has added irritants and just isn’t worth the risk.

After you’re done with your initial clean up, try using some facial tissue that has an added moisturizer.  It will be lubricating and soothing at the same time.

For Those Who Sit All Day

I’m guilty of this one myself.  If you’re like me and find yourself either chained to a computer all day or to an office chair, make sure to take a lap around the office every hour.  Just five minutes of leisurely walking will greatly reduce the pressure on your rectum.  It will also help to keep food passing through the intestines, which will help to stave off constipation.

When To Call The Doctor

Hemorrhoids are pretty common and usually can be treated at home.  However, some health problems, such as inflammatory bowel disease and bowel infections can present the same symptoms as hemorrhoids do.  You should call the doctor if you notice very dark blood in your stool (your poop will look almost black).  You should also call the doctor right away if you have significant rectal bleeding, persistent fecal incontinence or if the pain intensifies greatly and suddenly.