Constipation may not be fun to talk about, but it’s a common problem that’s estimated to chronically affect 14 percent of the population. When it happens, it can be uncomfortable, painful, and even downright stressful.
Laxatives can offer short-term relief, but they are not without their risks, especially when used excessively or for an extended period. They can cause dependency, dehydration, electrolyte imbalance, and impaired intestinal function. So, before reaching for the bottle of laxatives when you feel stopped up, try these natural remedies.
Up your hydration
Try starting your day with a glass of warm water. Adding a squeeze of lemon or lime can give your water a further boost in helping to ease constipation. The acid content in citrus offers a gentle laxative effect.
Get moving
To keep constipation at bay, get active most days of the week. Even a light walk or gentle yoga can be helpful in getting things moving.
Increase the fiber
North American dietary guidelines recommend that women consume 25 grams of fiber each day, while men get 38 grams daily. However, most people only get about half that amount in their daily diets.
To make sure you’re getting enough, eat lots of high-fiber foods every day. Fibrous favorites include fruits, vegetables, whole grains, legumes, nuts, and seeds. If you still find it difficult to get enough fiber in your daily diet, try a fiber supplement.
Give your gut flora some love
Eat more fermented foods like yogurt, kefir, pickles, and sauerkraut, as well as prebiotic foods like asparagus, bananas, and oatmeal. Probiotic and prebiotic supplements are also available.
Reach for the prunes
While both whole prunes and prune juice are high in sorbitol, dried prunes offer about 6.1 grams of dietary fiber per every 100 grams of fruit. That means eating a few prunes each day will give you both the natural laxative benefit of sorbitol, as well as fiber to help support regular bowel movements.
Check your form
Next time you need to go, try leaning back and raising your feet on a stool. There are even toilet stools designed to help you achieve that ideal squatting position.
Answer the call of nature
No matter when the urge beckons you, make sure to take action. Try scheduling some dedicated bathroom time at the same time every day. This can help your body get into a daily routine, making the call of nature a little more predictable and easier to answer.
Calm your stress
Practicing yoga, meditation, deep breathing, and other stress management techniques can help you calm down and put you in a better frame of mind to take care of business.
Try an abdominal massage
Abdominal self-massage is easy to do and worth a try to relieve the discomfort that comes with being constipated. Try this three-step process from Michigan Medicine at the University of Michigan.
Avoid constipating foods
Other culprits behind constipation can be too much milk, cheese, and unfermented dairy. Diuretics like alcohol may also be a problem, and even coffee in some cases, as caffeine can be dehydrating.
If you’re experiencing constipation, check your diet for any of these foods that may be causing things to get backed up. Instead choose more hydrating, high-fiber, and gut-friendly foods.