Constipation is a health problem faced by many people around the world, and those suffering from it usually seek laxatives to relieve symptoms and promote regular bowel movements. However, there are some natural methods that can be used to treat constipation instead of taking medications, such as herbs, oils, and exercise. Continue reading to discover 8 prominent methods for treating constipation at home and learn the important information you need to know.
1. **Consume Recommended Amounts of Fiber**
Doctors often recommend increasing fiber intake to treat constipation and its symptoms, as studies show that fiber helps regulate bowel movements, increases stool frequency, and softens it to facilitate passage. Fiber-rich foods include vegetables, fruits, nuts, whole grains, and legumes. Experts typically suggest a daily intake of 25 grams of fiber for women and 38 grams for men.
2. **Incorporate Legumes into Your Diet**
Legumes include beans, chickpeas, lentils, and peas, which are rich in fiber and other nutrients that help alleviate constipation, such as potassium, folate, and zinc. Eating legumes supports regular bowel movements and aids digestion, as well as increases the body's production of butyrate, a fatty acid that serves as a natural laxative. According to a study, 100 grams of cooked legumes cover about 26% of the recommended daily fiber intake.
3. **Use Castor Oil as a Natural Laxative**
Castor oil is known as a natural laxative and bowel stimulant, having been used for many years as a natural remedy for easing constipation, preparing the intestines for surgery, and promoting bowel movement. Castor oil contains ricinoleic acid, the primary fatty acid that causes muscle contractions and helps expel stool. Liquid castor oil is taken orally, and it is advisable to consult a healthcare professional regarding the duration and quantity to avoid side effects.
4. **Increase Leafy Vegetable Intake**
All types of leafy vegetables help treat constipation and soften stool in various ways as they are rich in dietary fiber, vitamins, and minerals, including magnesium, which draws water into the intestines to ease stool passage. Leafy vegetables are also high in vitamin K, folic acid, and vitamin C, all of which facilitate digestion. Researchers recommend consuming leafy vegetables like cabbage, lettuce, spinach, and broccoli.
5. **Consume Olive Oil to Stimulate Bowel Movement**
Olive oil is a common natural remedy for treating constipation. One study showed that consuming 4 milliliters of olive oil may help relieve constipation symptoms. The benefits of olive oil lie in its ability to soften the inner walls of the intestines, lubricate hard stool, enhance digestion, and widen the intestines. Notably, olive oil can be used in various ways, including consuming it plain, mixing it with vegetables, yogurt, or lemon.
6. **Drink Adequate Amounts of Water**
Dehydration often leads to constipation, making daily consumption of adequate amounts of water crucial for maintaining body hydration, regulating bowel movements, and preventing constipation. Drinking fluids improves stool consistency, making it easier to pass, and also enhances the effects of other natural laxatives, such as fiber and leafy vegetables. Some studies indicate that drinking sparkling water may be more effective than regular water in treating constipation and bloating.
7. **Drink Natural Herbal Remedies**
Many people turn to herbs as a natural and relatively safe method for treating constipation. Several types of herbs can be used for gastrointestinal issues, including ginger, which soothes the digestive system, and flaxseeds, which are high in fiber and omega-3 fatty acids that increase daily bowel movement frequency. Other notable herbs include dandelion, licorice, chamomile, and parsley. These herbs are typically boiled or steeped in hot water, then strained to drink, providing a quick absorption of benefits.
8. **Exercise Regularly**
Finally, we discuss physical exercise, which helps alleviate constipation and its discomfort. Some studies have shown that engaging in physical activity 2 to 6 times per week reduces the risk of constipation by 35%. Recommended exercises include walking for about 20 minutes, water sports that activate intestinal muscles, as well as pelvic floor exercises and yoga.
