When it comes to issues of health, constipation is a huge problem. Bowel movements are part of your everyday life.
And you can quickly notice when your routine has changed. Constipation is a condition almost everyone has experienced. Thus, here are tips on a quick constipation relief.
In most instances, it is typically an occasional annoyance which resolves after a short period. It is defined as a medical condition in which your defecation becomes difficult. Also, it happens fewer than once every two days.
It is important to say that constipation is one of the most common health problems. Constipation occurs among all age groups, from toddlers to the elderly. Fortunately, there are some tips and medications to help relieve the problem.
But, did you know that there are natural and effective remedies that you can use and achieve a quick constipation relief?
What Are the Causes of Constipation?
There are many possible causes of constipation. So today in this particular post, we want to examine in excruciating detail, some of the most useful tips that you can use and realize a quick constipation relief.
Constipation can develop as a result of:
- Poor bowel habits
- Low fiber diets
- Hormonal disorders
- Pregnancy – will talk more on this later
- Vitamin deficiencies
- Abuse of laxatives
- Perhaps diseases primarily of other parts of your body which also affect the colon
Relieving Pregnancy Constipation
During my 1st pregnancy, few things happened to me. Some I did not expect. I became anemic (had anemia) and so taking iron daily was a must. The daily iron consumption caused me to be constipated a lot. I was also nauseated.
So anyway, my doctor recommended few things that I could do. Pregnancy constipation can be relieved by stool softeners pills, high fiber foods, exercise and hydration.
Right away I said no to pills (since I don’t do well with them). Thus I chose to do a combination of the other three options.
How Exercises Relieve Constipation
Obviously, when your stool is hard and dry it is also hard to pass through your bowels. So this is how exercises help constipation.
You already know that aerobic activities increase your breathing and heart rate. In addition, that stimulates the contraction of intestinal muscles which in return helps move your stool out quickly.
Exercising increases your metabolism therefore reducing the time it takes the food to move through the large intestines. The less time the food spends in the large intestines the less amount of water that gets absorbed from the stool into the body.
What Are the Best Exercises for Constipation?
Any movement we can give our body is better than nothing at all. However, exercises such as walking, running /jogging, swimming or jumping assist to have healthy digestive tract.
Exercising does not have to be that difficult. One just has got to find time to do it. This can be done in different increment.
For example walking or jogging for 10 minutes many times a day works for those who don’t have much time. The bottom line is to get up and get moving!
Now that we know the potential causes of constipation, let’s discover ways quick constipation relief.
High Fiber Diet Plan
There is no point in trying to get rid of your constipation problem if you don’t add high fiber diet plan in your daily eating routine. Fiber is also spelled as fibre. Fiber is the American spelling way and fibre is British/Canadian.
But first, what is fiber?
Fiber is not a nutrient but a substance that makes sure that digestion occurs properly. There are two types of fibre:
Soluble and Insoluble Fiber
- Soluble fiber: found mostly in green legumes, oats and most fruits and vegetables. This type of fiber dissolves in water. It also helps soften the stool.
- Insoluble fiber: found in stalks, vegetable and fruit skins. Insoluble fibre does not dissolve in water. Don’t you peel that apple again before you eat it!
Insoluble fiber passes through digestive tract mostly unchanged. It helps prevent constipation by speeding up the passage of material through digestive system.
Both types of fibers are necessary for the body as each has a different specific function. Therefore, nutritionists recommend 30 grams of fibre per day.
So to make it easy for you, the following is a list of highest fiber foods list for constipation to include in your diet.
Highest Fiber Foods List
Since this post is on ways to get a quick constipation relief, only highest fiber foods list is mentioned. Highest fiber foods list include both fruits and vegetable.
Of course you should not be surprised if you don’t see your favorite meat on the list! Because there is no fibre at all in any animal products!
Highest fiber foods list for constipation
- Raspberries (fresh or frozen)
- Lentils and split peas
- Beans – not all beans are the same so go for kidney, pinto or black beans
- Millet and wheat bran
- Wholemeal pasta
A fiber deficiency diet leads to much higher incidences of diabetes, bowel and rectal cancer among other diseases.
8 Natural Ways to Relieve Constipation
1. Drink Clean Water
In fact, this is one of the easiest ways to achieving a quick constipation relief. Your constipation issues could be caused by dehydration.
Direction: Drink more than six glasses of water every morning if you are suffering from this particular problem.
Another quick constipation relief is to eat figs. Figs are small and wrinkled-looking fruits which belong to the mulberry family. They are rich in fiber, thus has health benefits ideal for your gastrointestinal tract. These little fruits, like vegetables and other fruits, contain a mixture of both insoluble and soluble fiber, which have different effects on your bowels.
The soluble fiber blends with the fatty acid, forming a gel thus slowing the emptying period in your stomach. On the other hand, the insoluble fibers result in the formation of a bulky stool which moves much faster through your gastrointestinal tract. In short, it is a naturally occurring laxative.
Direction: For you to prepare the perfect remedy, place three to five figs in a pot, add water and boil until the figs have perfectly blended with the water. Drink the solution and get your digestive tract on track.
3. Prune Juice
Relieve constipation fast with prune juice. Most individuals probably know that prunes can help with a quick constipation relief. However, they might understand why it is often very effective in treating constipation. The primary reason why it is great is that it contains a natural laxative.
Direction: To be more precise, drinking prune juice for constipation is another way to make stools loose and bulky. Additionally, prune is very rich in fiber, a factor that makes it useful for quick constipation relief. You can opt to make your prune juice, or you use the one bought from the store. Both can work.
Personally, I use prune fruits. Because most juice at store contain too much sugar.
There are foods that help with constipation. So for example, prepare spinach soup and get rid of your constipation issues. As we discussed earlier, constipation is not just an issue of a bowel problem alone.
If it is not attended to on time, it will potentially affect your whole body. Constipation may also lead to the development of certain diseases such as diabetes, high blood pressure, lower back pain, liver disorder, high levels of cholesterol among others.
In most ancient Chinese diet and herbal therapy books, you’ll find how spinach can clean the intestines and control the bowel movement efficiently. In fact, it’s described as having cold characteristics and mainly acts on the stomach channels and the pipe walls after being eaten.
Therefore, if you are currently experiencing constipation, you should eat spinach nearly three to four times a week until your bowel movements become regular.
Direction: You’ll only need a bunch of spinach leaves and chop into smaller pieces. Boil the chopped leaves in two cups of water for three minutes – Do not overcook.
Drink the resulting soup throughout the day, for a quick constipation relief. Blending spinach with other greens also works.
5. Aloe Vera for Constipation
Drink aloe vera juice to rid constipation. People know aloe vera juice mostly for its ingredients used for hair and the skin.
However, it also contains certain essential properties which make it efficient for combating constipation. It has anti fungal properties which may help improve your bowel movement.
Direction: For you to make it more efficient, take its juice twice every day. Whether you decide to make your juice or purchase from the store, the result will just be the same.
6. Drink Papaya Juice and End Your Constipation
Papaya juice is an ancient remedy that has been used for years as a digestive aid because it has laxative properties as well as natural enzymes. We’ve already mentioned that dehydration, as well as vitamin deficiencies, are potential causes of constipation.
Papaya fruit contains lots of fluid and is also rich in vitamins B-9, A, E, C, K as well as potassium and magnesium. For proper bowel movement, papaya is helpful since it prevents the accumulation of undigested protein in your colon.
Side note: Most juices contain sugar. So, in this case, eat the real fruit instead of drinking store purchased juice. 1/2 cup of papaya per a day is enough. Eat too much, and you end up with diarrhea.
Further, papaya has lots of insoluble fiber. This fiber aids in bulking up the feces in your large intestine and therefore enabling it to move quicker and easier.
7. Baking Soda
Apparently, this standard household product has been used as an antacid for ages and is a folk remedy for quick constipation relief. It functions by typically pulling fluid into your digestive tract and enhancing muscle contractions. Again, when it combines with the body’s gastric acid, the result is the production of gas which causes you to burp.
Individual studies also suggest that immersing yourself in a bath containing baking soda can help relieve the rectal pain often associated with constipation. This process also relaxes your anal sphincter, which is vital for a bowel movement.
Direction: To prepare a bath containing baking soda, just fill your tub with lukewarm water and add two ounces of baking soda. After that, soak in the solution for fifteen minutes.
Garlic has long been used to treat a variety of health problems. But did you know that it is very effective in treating bowel problems? It boasts of certain active ingredients such as potassium, which is typically necessary for the contraction of the colon wall.
Additionally, garlic has potent anti-inflammatory properties, which is ideal for cleansing, soothing and for the reduction of the inflammation throughout the gastrointestinal tract of yours. It also can kill the harmful bacteria as well as the pathogens which live in your colon.
Direction: For you to achieve a quick constipation relief, you should only consume raw garlic since using cooked garlic might potentially denature some of the components.
The Bottom Line On Quick Constipation Relief
There are lots of medication that you may use and get rid of your digestion problems. Unfortunately, most of them never guarantee a quick constipation relief. Not to mention potential side effects.
Luckily, we have provided you with a list of natural, affordable and highly effective methods which you can use today and wave goodbye to your problems. These are the what works for me and my family.
However, you should note that there might be instances where constipation can signal an underlying serious health issue. This implies that you should often consult with your personal doctor before opting for a particular home remedy.
Do you suffer from constipation problem? Share your thoughts below!