Constipation can be an uncomfortable and frustrating condition. It occurs when bowel movements become difficult or less frequent than usual. If you are struggling with constipation, traditional laxatives may not be your only option.
There are plenty of natural remedies that can help relieve the symptoms of constipation without harsh chemicals. Here are ten natural remedies for constipation that you can try.
1. Drink Plenty of Water
Dehydration can often cause constipation. When you don’t drink enough water, the stools become hard and difficult to pass. Drinking plenty of water can help soften the stool and make it easier to pass.
Experts recommend drinking at least eight glasses of water per day.
2. Increase Your Fiber Intake
Fiber is an essential nutrient that helps keep the digestive system running smoothly. It adds bulk to the stool and helps it move through the intestines. High-fiber foods include whole grains, fruits, vegetables, and legumes.
Experts recommend consuming at least 25 grams of fiber per day.
3. Exercise Regularly
Exercise can help stimulate the bowel muscles and promote regular bowel movements. You don’t have to engage in intense physical activity to see the benefits. Simple activities such as walking, jogging, and yoga can help relieve constipation.
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4. Try Probiotics
Probiotics are beneficial bacteria that promote gut health. Research has shown that probiotics can help relieve constipation by promoting regular bowel movements. You can find probiotics in foods such as yogurt, kefir, kimchi, and sauerkraut.
5. Use Magnesium Supplements
Magnesium is a mineral that can help soften the stool and promote regular bowel movements. You can find magnesium supplements at your local drugstore or health food store. However, it’s important to follow the recommended dosage on the label.
6. Drink Herbal Tea
Herbal teas such as peppermint, ginger, and dandelion can help soothe the digestive system and promote regular bowel movements. These teas can be found at your local supermarket or health food store.
7. Use Essential Oils
Essential oils such as peppermint, lemon, and ginger can help stimulate the digestive system and promote regular bowel movements. You can add a few drops of essential oils to your bathwater or use them in a diffuser.
8. Massage Your Abdomen
Massaging your abdomen can help stimulate the bowel muscles and promote regular bowel movements. You can use gentle circular motions with your fingertips or use a tennis ball to massage your abdomen in a circular motion.
9. Avoid Certain Foods
Certain foods can cause constipation, such as dairy products, processed foods, and fried foods. If you are struggling with constipation, it may be helpful to avoid these types of foods and see if your symptoms improve.
10. Take a Warm Bath
Taking a warm bath can help relax the muscles in your body and promote regular bowel movements. You can add Epsom salts or essential oils to the water to make the bath even more soothing.
