Constipation is a common digestive problem that affects people of all ages. It is usually caused by a lack of fiber in the diet, dehydration, lack of exercise, or certain medications.

The good news is, constipation can be easily treated with simple and cheap solutions that you can do at home. Here are some of the best remedies that you can try:.

1. Drink more water

Dehydration is one of the most common causes of constipation. When you don’t drink enough water, your stool becomes hard and difficult to pass. Drinking at least 8 glasses of water a day can help soften your stool and make it easier to pass.

You can also try drinking warm water with lemon in the morning to stimulate your digestive system.

2. Eat more fiber

Fiber is an essential nutrient that helps keep your digestive system healthy. It adds bulk to your stool and helps it move through your intestines. Foods that are rich in fiber include fruits, vegetables, whole grains, and legumes.

You should aim to eat at least 25 to 30 grams of fiber per day to prevent constipation. If you find it difficult to get enough fiber from your diet, you can try taking a fiber supplement like psyllium husk.

3. Exercise regularly

Exercise is not only good for your overall health, but it can also help prevent constipation. Physical activity helps stimulate your digestive system and helps your stool move through your intestines more easily.

You don’t have to engage in intense exercise to get the benefits. Simple activities like walking, jogging, or yoga can help improve your bowel movements.

4. Try natural laxatives

Natural laxatives like prunes, figs, and flaxseed can help relieve constipation. These foods are high in fiber and contain natural compounds that can stimulate your digestive system.

You can eat them as a snack or add them to your meals to help keep your bowels regular.

5. Drink herbal teas

Herbal teas like peppermint, ginger, and chamomile can help soothe your digestive system and relieve constipation. Peppermint tea helps relax your intestines, while ginger tea helps improve digestion.

Chamomile tea has anti-inflammatory properties that can help relieve abdominal pain and cramping.

6. Try abdominal massage

Abdominal massage is a gentle massage technique that can help stimulate your digestive system and relieve constipation. You can do it yourself or ask a massage therapist to do it for you.

To perform abdominal massage, lie down on your back and gently massage your abdomen in a circular motion using your fingertips.

7. Consider over-the-counter remedies

If your constipation persists despite trying these remedies, you can consider using over-the-counter laxatives. These medications come in various forms, including tablets, powders, and liquids.

They work by either softening your stool or stimulating your intestines to move your stool through your body. It’s important to use them only as directed and to talk to your doctor if your constipation continues.

Conclusion

Constipation can be a frustrating and uncomfortable problem, but it is usually easy to treat with simple and cheap solutions.

Drinking more water, eating more fiber, exercising regularly, using natural laxatives, drinking herbal teas, trying abdominal massage, and considering over-the-counter remedies can all help relieve constipation. Try these remedies and see which ones work best for you.