7 natural and effective tips against constipation

Sometimes a person may have difficulty passing stools. Here are some natural remedies that can help a person pass bowel movements and how diet and lifestyle changes can help them stay healthy and regular.

Everyone has a different bowel movement. Frequency of bowel movements varies, but experts estimate it to be anywhere from three times a week to three times a day.
Many factors can affect the ability to defecate, whether it’s diet, illness, or a change in routine.

A laxative is a drug that promotes bowel movements. There are also natural remedies that people can use as an alternative. This article explores seven of those options.

You can try some natural remedies to encourage bowel movements. Below is a list of actions to take and foods and drinks to try if you are constipated.

7 tips to improve constipation

1st exercise

Exercise can stimulate the muscles in the lower part of the digestive system. This part of the intestine throws away body waste in the form of stool.

2. Relaxation and posture

Not being able to have a bowel movement when you want to can be stressful. It’s not healthy to force your body to have a bowel movement. So try to relax and take your time. Raising your knees above your hips can make it easier to pass stool. Resting your feet on a block or stool when sitting on the toilet is one way to elevate your knees.

3. Plums

This dried fruit is an excellent source of fiber, and fiber helps move food through the digestive system. Eating a few prunes can help promote bowel movements. Prunes are available at health food stores and online.

4. Senna

Senna is a plant, and some people use its leaves and fruit as a natural laxative. It is available online in liquid or tablet form. The plant takes about 8 hours to work. Some people choose to take senna before bed, which allows the drug to work overnight. Often this allows you to have a bowel movement in the morning. Senna is a natural substance that people have used for centuries to relieve temporary constipation; However, long-term use can lead to addiction, requiring higher doses to achieve the same effects. Long-term use is not recommended and may cause irreversible adverse effects on the digestive tract.

5. The Kiwi

Kiwis are high in fiber, and research suggests they may aid in digestion. This could mean that kiwi could be a useful natural laxative to try.

6. Coffee

Some research suggests that coffee may help people with bowel movements. A 2015 study suggests that decaffeinated coffee was linked to a decreased time for bowel movements after bowel surgery. And a 2017 article suggests that caffeinated coffee may have a laxative effect on some people. It’s not clear why coffee has this effect, but drinking a cup can help a person defecate.

7. Linseed Oil

A small 2014 study found that flaxseed oil was good for treating constipation. People who took part in the study ingested 4 milliliters (mL) of flaxseed oil daily. One can take flaxseed oil in the form of dietary supplements, which are usually in capsule form. Flaxseed oil supplements can be purchased online.

If you want but can’t

Constipation does not always have a clear cause. It often occurs because a person isn’t eating enough fiber, drinking enough fluids, or not getting enough exercise. Stress or a change in routine can also cause constipation, and constipation can be a side effect of certain medications. When traveling, a person may not go to the bathroom at their usual times, drink fluids regularly, or eat their usual diet. It can be helpful to schedule bathroom breaks to try to maintain a routine.
Stress or anxiety about using a toilet outside the home can prevent people from emptying their bowels. A person should try to relax, be comfortable and not rush.

Tips for a healthy bowel movement

Eating high-fiber foods, drinking plenty of water, and having regular bowel movements can help prevent constipation.

consume fiber

Eating a diet with enough fiber can help keep the digestive system healthy. Two types of fiber are essential in the diet: soluble fiber and insoluble fiber.

Fiber sources are:

soluble substances

fruit
Oats
Legumes such as beans or lentils

Insoluble

Pasta, bread and whole grain products
the skin of fruit and vegetables such as potatoes or apples
Brown rice.
Foods like french fries, ice cream, and processed foods don’t contain a lot of fiber.

drinking water

Drinking enough water helps soften stools and make them easier to pass. Recommendations for how much water an adult should drink vary.

Regular bowel movements

Aiming to have a bowel movement around the same time each day can help some people have regular bowel movements. A person should try to have a bowel movement as soon as the urge arises. Delaying bowel movements causes the body to reabsorb water, resulting in harder stools that are harder to pass. The body takes time to digest food, so give it some time before attempting to poop after a meal. Regular meals also promote regular bowel movements. It can be helpful to schedule enough time to go to the bathroom and make it a place to relax. Stress can make it difficult to have a bowel movement when needed.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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