What is Constipation?
Before going to talk about home remedies for constipation, Let’s look at the background of constipation. Constipation is among the most common gastrointestinal disorders. We have all dealt with occasional constipation, but chronic constipation is no laughing matter.
It is one of the chief digestive complaints among Americans. It can make you feel miserable and can lead to multiple doctor visits and inflated medication costs, both over-the-counter and prescription.
Chronic constipation is defined as having a bowel movement fewer than three times per week for several consecutive months. It can also be defined as straining or having difficulty passing stools on a regular basis. This serious issue affects 15 to 20 percent of American adults.
Normally, after we eat, the food moves through the digestive tract as the intestines absorb water and nutrients from the food.
As the process proceeds, the stool is formed, and the large intestine eliminates the stool from the body. Constipation occurs when the stool moves too slowly through the digestive tract, which causes it to become hard and dry and difficult to pass.
Symptoms of Constipation
Some of the common symptoms we can see are abdominal pain, bloating, discomfort, inability to pass a stool for two to three days or a week, malaise and anorexia.
Causes of Chronic Constipation
- Blockages in the colon or rectum.
- Issues with nerves around the colon and rectum that can be the result of certain health conditions, such as stroke, Parkinson’s disease, dementia, and multiple sclerosis.
- Problems with the muscles that are needed for proper elimination.
- Conditions that affect the hormones that help balance fluids in the body, such as diabetes, pregnancy, or hypothyroidism.
- Dehydration.
- Some medical issues such as irritable bowel syndrome (IBS), hypothyroidism, celiac disease, and diabetes.
- Lack of exercise.
- Using laxatives or enemas too often.
- Low potassium and magnesium.
When to See Your Doctor
- New onset of constipation after age forty-five; this may be a sign of colon cancer.
- Constipation accompanied by sudden changes in bowel habits, especially sudden decreased frequency of bowel movements.
- Passing pencil-thin stools.
- Unintentional significant weight loss: more than ten pounds in one to two months.
- Decreased appetite.
- Red blood in the stool.
- New development of anemia.
- New difficulty passing a bowel movement, with persistent pain in the lower abdomen
8 Effective Home Remedies for Constipation
01. Avoid White Rice
White rice is used as a staple food in many countries of the world. Countries like China, Bangladesh, Cambodia, Indonesia and Vietnam can be pointed out as examples. Asian countries mostly consume rice and some American and African countries also consume rice.
There are two main types of rice; one is white rice and and the other is brown rice. White rice can lead to constipation because the husk, bran, and germ (rice germ is the fraction of the grain with the richest nutrient content) have been removed. That’s where all the fiber and nutrients are.
Brown rice can help relieve constipation because the husk, bran, and germ have not been removed. Red rice is more nutritious and high in fiber than other types of rice.
For further clarification; 100 grams of white rice contains 0.4 grams of fiber and 100 grams of brown rice contains 1.8 grams of fiber.
02. Cut Down on Meat
Chicken, beef, pork, mutton are rich in protein and very necessary for a healthy life. But there is a problem, this meat does not contain fiber. That means chicken, beef, pork, mutton, lamb contain zero fiber.
The major problem here is that when we get more meat in our diet, we don’t get fiber from them and it also blocks access to fiber-rich foods. Therefore, try to reduce the consumption of meat in your diet, try to add fiber rich foods.
03. Limit Alcohol Consumption
When you drink too much alcohol, you lose more fluid through your urine. And you naturally reduce drinking water. It leads to dehydration and may cause constipation. Therefore, limit your alcohol consumption.
04. Drink Lots of Water
Lack of fluid in your diet can lead to constipation and also poor hydration. Drinking plenty of water is always good. 2 to 3 liters of water per day is enough.
Drinking plenty of water not only helps prevent constipation, but also helps carry nutrients and oxygen to your cells, normalize blood pressure, promote proper digestion, protect organs and tissues, and more.
05. Hot Coffee
Have a morning cup of joe. If you’re a java drinker, you may have already discovered that the caffeine in coffee has a bowel-loosening effect. It induces a bowel movement by stimulating the colon.
Just don’t drink too much of it – caffeine is a diuretic and will eliminate fluid from your body. And also, some people claim that drinking coffee makes the stomach dry. Do not drink too much caffeinated beverages for any reason.
06. Magnesium
Magnesium helps to relax the muscles in the intestines to provide a smoother rhythm and also helps to absorb water to soften the stool, both of which can help ease constipation.
Magnesium rich foods are greens, nuts, whole grains, dry beans and legumes (beans, soybeans, peas, chickpeas, peanuts, lentils, lupins, mesquite, carob, tamarind, alfalfa, and clover).
07. Fruit Juice
Fruit juices contain many vitamins and can add freshness to our daily life. Also, it increases the fluid level in our body, especially in our digestive system.
You can drink mango juice, orange juice, watermelon, banana, fresh avocado drink, pineapple, apple, papaya and etc.
08. Balanced Diet
A balanced diet is very necessary for a healthy lifestyle in every way. A balanced diet is one that contains adequate amounts of vitamins, minerals, carbohydrates, protein and fiber.
When it comes to constipation, we should be more concerned about fiber-rich foods. However, having a balanced diet will solve all your health related problems.
A balanced diet contains all vegetables, fruits, meat, legumes, whole grains and everything else that helps in maintaining a healthy life.