The National Institutes of Health says that up to one in five adults around the world has constipation. But even though they are so common, many of us suffer in silence and only use quick fixes instead of long-term help. What is good news? The cure isn’t always in a bottle of medicine. There are natural ways to get rid of constipation that don’t involve taking medicine!
Why it matters to find natural ways to relieve constipation
People don’t like to talk about it, but let’s be honest: being backed up isn’t just annoying; it also affects your comfort, energy levels, and overall health every day. It can lead to hemorrhoids, anal fissures, or a need for laxatives in the long run. Why Natural Relief Is Important. They matter because:
- Don’t just treat symptoms; go after the causes.
- Help your digestive health in the long run.
- Stop the side effects caused by overusing laxatives.
- The Cleveland Clinic says that “lifestyle changes like eating more fiber, drinking more fluids, and getting more exercise” are the first line of treatment for constipation.
Important Natural Ways to Treat Constipation
- Foods High in Fiber: Whole grains, beans, lentils, chia seeds, and vegetables add bulk to stools.
- Hydration: Drink 8 to 10 glasses of water every day to keep your stool soft.
- Movement: Exercise can make your intestines contract. Try walking, doing yoga, or doing light cardio.
- Probiotics like yogurt, kefir, and Culturelle can help fix these kinds of problems by balancing the bacteria in your gut.
- Kiwis and prunes are natural laxatives. Both prunes and kiwi have sorbitol and actinidin in them, which are two natural laxatives that help food move through the intestines.
How to Get Rid of Constipation: A Step-by-Step Guide
Step 1: Start Your Day with Warm Water
Drinking a glass of warm water (with lemon, if you like) first thing in the morning jump-starts digestion.
Step 2: Slowly add more fiber to your diet.
Try to eat 25 to 30 grams of fiber every day. Add the volume in small amounts instead of all at once, which can make you feel bloated. For example, you could switch from white bread to whole-grain bread or eat almonds instead of chips.
Step 3: Get up and move every day.
Walking quickly for 20 to 30 minutes can help your digestion get going again. For focused relief, try yoga poses like the “wind-relieving pose.” Your body will let you know.
Step 4: Pay attention to what your body is telling you.
Don’t ignore the urge to go; holding off on going to the bathroom can make constipation worse.
Step 5: Look into herbal teas.
Some of the most popular herbal teas are ginger, peppermint, and senna. It is a stimulant laxative, so you should be careful when using it, but it can help with constipation.
Example from the Real World
Maria, a 42-year-old teacher from New Jersey, had been dealing with chronic constipation for years and relied on over-the-counter laxatives to help her. Her doctor told her to go the natural route by adding more fiber to her diet with oatmeal and flaxseeds, taking probiotics in kefir, and walking during her lunch break. Three weeks later, her bowels were back to normal, and she didn’t need laxatives anymore.
Her story shows how making small, steady changes can help your digestive system get back on track without any side effects.
Useful tips for everyday relief
- Snack Smart: Keep dried apricots, figs, or prunes close by for a healthy snack.
- Consistency Is Important: Fiber works best when it stays in your body, so you should take it every day, not every other day.
- Try the “Squat Position”: Putting your feet on a footstool like the Squatty Potty puts your colon in a better position to get rid of waste more quickly.
- Keep track of what you eat: Apps like MyFitnessPal can help you keep track of how much fiber you eat.
- Stress Mind Levels: Stress can slow down digestion, so try meditating or deep breathing.
Things You Shouldn’t Do
- Too Much Fiber Too Soon: This can make you feel bloated or gassy.
- Fiber without water may only make constipation worse.
- Overusing Herbal Laxatives: Long-term use of senna or cascara can make you dependent on herbal laxatives.
- It Could Mean Other Problems: Constipation that happens once in a while is usually not a cause for concern, but if it happens all the time, it could be a sign of something more serious, like hypothyroidism or IBS. If the symptoms don’t go away, see a doctor.
Natural Constipation Relief: New Directions in the Field
Personalized nutrition and microbiome testing will be the basis of digestive health in the future. Viome and DayTwo are two companies that look at gut bacteria to suggest personalized diets that will help you digest food better. Get ready for more health apps that use AI to keep track of your bowel habits and give you real-time advice.
Final Thoughts
Constipation is common, but it doesn’t have to ruin your life. There are natural ways to ease stomach pain, such as getting enough fiber and water, taking probiotics, and moving around.
Important Point: Your daily habits, not quick fixes, are what will keep your digestive system healthy in the long run.
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