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HOME REMEDIES FOR CONSTIPATION
People may experience constipation due to the foods they eat or their lifestyle choices, the medications they take, or the medical conditions they have. For many, the cause of their chronic constipation is unknown. This is known as chronic idiopathic constipation.
Constipation is characterized by the following symptoms:
- difficulty or pain when passing stools
- A feeling that not all stool has passed
- fewer than three bowel movements per week
- hard, dry or lumpy stool.
Home Remedies to manage Constipation:
- Fiber intake
This is because increasing fiber intake increases the bulk and consistency of bowel movements, making them easier to pass. It also helps them pass through the digestive system more quickly. There are different types of fibers, they include:
Insoluble fibers — present in wheat bran, vegetables, and whole grains — add bulk to stools and may help them pass more quickly and easily through the digestive system.
Soluble fibers — present in oat bran, barley, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables — absorb water and form a gel-like paste, which softens the stools and improves its consistency.
- Drinking water
It is important to drink enough water and stay hydrated. When a person is constipated, they might find relief from drinking some carbonated (sparkling) water. This can help them rehydrate.
Studies have linked sedentary lifestyles with an increased risk of constipation. Because of this, some healthcare experts recommend increasing exercise to get the stool moving and active.
- Relaxation and Posture
Not being able to poop when desired can be stressful. Trying to relax and taking enough time can help. Straining or trying to force the body to poop is not healthy. Raising the knees above the hips can make it easier to poop. Resting the feet on a block or stool when sitting on the toilet are ways to raise the knees.
- Taking probiotics
ay help prevent chronic constipation. Probiotics are live, beneficial bacteria that naturally occur in the gut. They include Bifidobacteria and Lactobacillus. People can increase their levels by eating probiotic foods. Some people who have chronic constipation have an imbalance of bacteria in their gut. Consuming more probiotic foods could help improve this balance and prevent constipation.