Constipation is a very common problem. It can be caused by your diet, medication, lifestyle choices or disease. Constipation is medically defined as having less than three bowel movements in a week. It can have a serious negative impact on the quality of your life, as well as your mental and physical health. Luckily, constipation is usually temporary. Here are simple constipation remedies:
1- Eat More Fiber:
If you are suffering from constipation, it is recommended that you increase your fiber intake as it is one of the best natural remedies for constipation and will not have any adverse side effects. Medical experts recommend at least 25 grams of fiber every day, but most people have an intake of only 5 to 10 grams a day. Try to eat seven to nine portions of vegetables, fruits, or beans every day and consume pasta, wholegrain bread, and rice. Legumes such as lentils and lima beans are also a good source of fiber, and so are fibrous cereals such as brans and oats. Sultanas are also fibrous and contain tartaric acid, which acts as a laxative. Another option is taking supplements that contains psyllium (ispaghula husk).
2- Sesame Seeds:
Sesame seeds are great for constipation. Sesame seeds are high in oil which moisturizes the intestines, thus providing constipation relief. You can top your salads and cereals with sesame seeds or grind them in a coffee grinder and season your food with it. These seeds are also great for a number of other problems like cataracts and anxiety. But be careful if you have blood sugar problems as these seeds can make regulating blood sugar a little difficult. Experts regard them as some of the greatest constipation remedies around.
Taking of one tablespoon of black-strap molasses before going to sleep may provide relief by morning. It is boiled and concentrated thrice, so it is high in vitamins and minerals. It is significantly high in magnesium which provides constipation relief.
4- Stay Hydrated:
Dehydration can also lead to constipation so you should make sure you drink enough water every day. Drinking carbonated water to rehydrate yourself and promote bowel movements can also relieve you. Sparkling water has been said to be more effective than still water at relieving constipation. Experts regard dehydration as one of the most common causes of constipation so drinking a large amount of fluids can be key to recovery. It is best to drink whenever you feel thirsty so your body can decide how much water it gets.
5- Mint Or Ginger Tea:
Mint and ginger are both great for alleviating digestive problems. Mint contains menthol which gives an anti-spasmodic effect by relaxing the digestive tract muscles. Ginger helps your body generate more heat and speed up sluggish digestion. When you consume ginger or mint tea, the hot water will stimulate digestion. Both of these teas will also help with dehydration, killing two birds with one stone.
6- Exercise More:
Exercise can significantly reduce symptoms associated with constipation. Excercise will increase the rate at which food travels through the large intestine thus preventing it from completely drying up as it travels. This will help prevent constipation as dry stools are much harder to pass. Try going for a walk or doing some other light excercise if you are constipated.
7- Drink Coffee:
Coffee stimulates the muscles of the digestive system and increases the urge to go to the bathroom. It is said to stimulate the gut the same way as a meal does. Coffee may also have small amounts of soluble fibers which helps keep constipation at bay by improving the balance of gut bacteria. Research suggests that coffee is able to do this mainly due to its high caffine content, assing sugar will likely only strengthen this effect. However, coffee is an anti-diuretic, so make sure to drink a lot of water or your constipation may become worse.
8- Eat Less Dairy And Red Meat:
Dairy is regarded as one of the most common causes of constipation in people all around the world. This even happens to people who are not lactose intolerant and is especially common in children. Red Meat on the other hand contains very little fiber and often takes the space of foods that would contain large amounts of fiber. It also contains a large amount of fat, which takes much longer to digest than other foods. Simply avoiding these foods can go a long way in regulating your digestion.
If you are constipated regularly, you should consult a gastroenterologist to find the constipation remedies that work for you. You can find and book an appointment with top gastroenterologists in Lahore, Karachi, and Islamabad through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT doctor for your health concerns.