A person should increase fiber intake gradually and drink plenty of water. Water helps smooth its passage through the digestive tract. One study found that psyllium husk and coarse wheat bran increased stool water content, which had a stool-softening effect. Finely-ground wheat bran had the opposite effect and decreased stool water content. Learn more about the benefits of dietary fiber here. Staying active has a host of health benefits, including encouraging regular bowel movements.
As a person moves their body, it helps stimulate their digestive system. Research has found that exercise is an effective treatment for people with constipation. These include yoga sequences specifically aimed at improving digestion. Pregnant women can also benefit from yoga tailored to their specific needs. Learn more about how yoga might help constipation here. Probiotics are live, beneficial bacteria naturally found in fermented foods, including kefir, sauerkraut, yogurt, kimchi, miso, kombucha, and tempeh.
Probiotics help preserve the gut microbiome — the collection of trillions of microbes in the gut that help keep the body healthy and balanced. Consuming probiotics increases the good bacteria in the gut and improves digestion. Research has found that consuming probiotics helps to soften stools and increase the frequency of bowel movements.
Probiotics are safe for most people, including children, people who are pregnant or breastfeeding, and the elderly. Anyone with an illness or condition that affects their immune system should check with a doctor or nutritionist before changing their diet. One tablespoon of olive oil, taken on an empty stomach, can help relieve constipation in most adults.
Healthcare professionals do not recommend olive oil for children. A study of 50 people with constipation found that olive oil, flaxseed oil, and mineral oil were all equally effective at relieving constipation symptoms in people undergoing dialysis.
Learn more about the benefits of olive oil here. Aloe vera juice comes from the leaves of aloe vera plants. Aloe leaves are rich in compounds that help ease inflammation of the digestive tract. Sometimes there's no obvious reason. Constipation is also common during pregnancy and for 6 weeks after giving birth. Making simple changes to your diet and lifestyle can help treat constipation.
You may notice a difference within a few days. Sometimes it takes a few weeks before your symptoms improve. Keep to a regular time and place and give yourself plenty of time to use the toilet. To make it easier to poo, try resting your feet on a low stool while going to the toilet.
If possible, raise your knees above your hips. They can suggest a suitable laxative. Most beans, lentils, chickpeas, and peas are very high in fiber, which is a nutrient that promotes good digestion and reduces constipation. A study found that grams g of cooked pulses provides around 26 percent of the daily fiber intake recommended in the U. A g serving of pulses also contains substantial quantities of other nutrients that help to ease constipation, such as potassium , folate , zinc, and vitamin B6.
Clear soups are nutritious and easy to digest. They also add moisture to hard, dense stools, which can soften them, making them easier to pass.
Prunes and prune juice are a time-tested home remedy for constipation in many parts of the world. Prunes contain a lot of fiber, a nutrient known to ease and speed up bowel movements. Prunes also contain sorbitol and phenolic compounds that may have gastrointestinal benefits.
A review concluded that eating prunes may increase the frequency of bowel movements and improve stool consistency in people with constipation. In most of the studies included in the review, the participants ate g of prunes daily, or about 10 prunes. Wheat bran is another popular home remedy for constipation.
It is rich in insoluble fiber, which can speed up the flow of materials through the intestines. A study found that eating a breakfast cereal containing wheat bran every day for 2 weeks improved bowel function and reduced constipation in healthy women who did not usually eat much fiber.
Sulforaphane may also help to prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion. In a study , healthy people ate either 20 g of raw broccoli sprouts or 20 g of alfalfa sprouts every day for 4 weeks.
The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and quicker bowel movements. Apples and pears contain several compounds that improve digestion, including fiber, sorbitol, and fructose. These fruits also contain high levels of water, which can help to ease digestion and prevent constipation.
However, the average adult gets only about half that, so adding more to your diet is often a good solution. There are two kinds of fiber: soluble and insoluble. Soluble fiber soaks up the moisture in food and slows digestion. This can help keep you regular if you make it part of your daily routine.
Insoluble fiber adds bulk to your stool and can help to quickly relieve constipation as long as you drink enough fluid to push the stool through. Insoluble fiber has the added benefit of getting toxins out of your body quicker. This can occur for numerous reasons, including stress, travel, and as a side effect of medications. Besides hard stool, dehydration makes a person feel more stressed, which can further complicate digestive problems.
Drinking enough fluids , especially water, can help avoid this uncomfortable situation, according to studies. Different people have different hydration needs. Exercise helps stimulate digestion because as you move, your body also moves stool through the gut. Besides offering momentary relief, exercise can help you lose weight , which has shown to decrease gastrointestinal problems such as constipation. Talking a minute walk after a meal can help your body digest food better and promote regular digestion.
You can find a variety of Epsom salt bath products here. Add 3 to 5 cups of Epsom salt in a bathtub. Soaking is relaxing and will increase the peristaltic movement of the bowel.
Magnesium sulfate is a major component of Epsom salt. When taken orally, it can be effective for relieving short-term constipation.
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