Constipation can be a real pain, both physically and emotionally. It can leave you feeling bloated, uncomfortable, and just plain miserable.
The good news is that there are simple and natural remedies that can help get things moving again.
Best of all, you probably have many of these ingredients in your pantry right now. Let’s take a look at some effective ways to relieve constipation.
1) Baking Soda and Warm Water
Start with a simple mixture of one teaspoon of baking soda in a quarter cup of warm water. Drink it quickly to help it work fast. This combination can provide relief from constipation and promote regular bowel movements.
2) Stay Hydrated
One of the main causes of constipation is dehydration. Drinking plenty of water throughout the day can help keep your body hydrated and your digestive system running smoothly. Sparkling water is also a great option as the carbonation can help push things through.
3) Fiber is Your Friend
A diet rich in fiber can go a long way in preventing constipation. Aim to include plenty of fruits, vegetables, and whole grains in your meals. Non-fermentable soluble fibers like psyllium are especially helpful in relieving constipation.
4) Try Blackstrap Molasses
Taking a tablespoon of blackstrap molasses before bed can work wonders. Packed with vitamins and minerals, including magnesium, blackstrap molasses can effectively relieve constipation.
5) Cut Back on Dairy
Dairy products like cheese, milk, and ice cream can contribute to constipation. These foods tend to bind up the bowels, making it harder to pass stool. Reducing or eliminating dairy from your diet can help alleviate constipation.
6) Snack on Prunes
Prunes have long been known as a natural remedy for constipation. They are high in fiber and also contain sorbitol, a natural laxative. Snacking on prunes or drinking prune juice can provide relief.
7) Embrace the Power of Coffee
For coffee lovers, this remedy might be music to your ears. Drinking caffeinated coffee can stimulate the muscles in your digestive system, helping to promote regular bowel movements. Coffee also contains soluble fiber that supports a healthy gut.
8) Get Moving
Exercise is beneficial for overall health and can also help alleviate constipation. Physical activity gets your body moving, which can stimulate bowel movements. Certain exercises and yoga poses can specifically target constipation relief.
9) Harness the Power of Probiotics
Probiotics are essential for maintaining a healthy gut. They help balance the bacteria in your digestive system, promoting regularity. You can find probiotics in foods like sauerkraut or opt for probiotic supplements.
10) Incorporate Prebiotic Foods
Prebiotic fibers are essential for digestive health and promote the growth of good bacteria in your gut. Foods such as onions and garlic are rich in prebiotics and can help relieve constipation.
11) Try Glucomannan
Glucomannan is a dietary fiber that can effectively treat constipation. It not only promotes regular bowel movements but also supports the growth of beneficial gut bacteria. Glucomannan can be found in supplements or in the form of shirataki noodles.
12) Consider Senna
Senna is a natural herbal laxative that stimulates the nerves in your gut, speeding up bowel movements. It is available in oral or rectal form and can provide effective relief for constipation.
13) Soothe with Mint or Ginger Tea
Mint and ginger tea have long been used to promote digestive health. Mint has an antispasmodic effect that relaxes the muscles in your digestive tract, while ginger stimulates digestion and provides relief from constipation.
14) Start Your Day with Lemon and Water
The citric acid in lemon stimulates your digestive tract and helps flush out toxins. Squeeze fresh lemon juice into a glass of water each morning to kickstart your digestion and relieve constipation.
15) Give Castor Oil a Try
Castor oil acts as a gentle laxative when taken on an empty stomach. Start with one to two teaspoons, and you should see results within about 8 hours.
16) Consider Magnesium Citrate
Magnesium citrate is a powerful laxative that can help relieve constipation. In higher doses, it is used for complete bowel cleansing before medical procedures. Smaller doses can be used for regular constipation relief and can be purchased at most grocery stores.
By incorporating these natural remedies into your routine, you can effectively relieve constipation and improve your digestive health. Remember to stay hydrated, eat a high-fiber diet, and stay active for optimal results.