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4 Homemade Solutions for Constipation

When it comes to being “normal”, there really is no standard. The definition of normal bowel movements varies from person to person. Whether you go to the bathroom three times a day or three times a week, the symptoms of constipation are generally the same for everyone. If you don’t have a bowel movement as often as usual, or if your stools are hard, dry, or painful, you probably have constipation.

Constipation is quite common, fortunately this problem is rarely a sign of a serious illness and can usually be resolved without drastic measures. In fact, there are several well-known home remedies for constipation that can relieve the symptoms. If your constipation is accompanied by abdominal pain, bloody stools, or unexpected weight loss, see a doctor. But for common episodes of constipation, these non-drug remedies will likely suffice.

1. Add fiber to your diet

One of the most popular home remedies for constipation is fiber. They bulk up the stool and help it pass through the intestines faster. The recommended daily dose of fiber is about 25 grams (g) for women and 38 g for men, or 14 g per 1000 calories. Fruits, vegetables, and whole grains are good sources of fiber. Fiber is a handy constipation remedy because most people already have these products in their fridge or pantry. Fiber supplements such as psyllium (Metamucil) or methylcellulose (Citrucel) can also be used.

When increasing your fiber intake, it’s best to start slowly, as too much fiber too quickly can lead to gas and bloating.
Fiber can also make constipation worse if you don’t drink plenty of water at the same time. For fiber to relieve constipation, it needs fluid to move through the digestive system. Fiber from supplements, in particular, should be taken with water to avoid making constipation worse.

2. Drink lots of water

Proper hydration is important for overall health. It keeps your body functioning properly and helps you stay regular. If you are constipated, drink plenty of water, especially lukewarm or hot water, to help induce bowel movements. As for water intake, try that women should drink 9 cups of water a day while men should drink 13. One cup equals 30ml. But don’t be afraid to count the cups: just drink fluids continuously throughout the day. Even brief dehydration can lead to constipation.

3rd exercise

If you haven’t had a bowel movement in a few days and are feeling lethargic, avoid the urge to collapse on the couch. The colon responds to activity and exercise can stimulate the bowel. There’s no reason to overexert yourself in a marathon if you don’t feel up to it. A simple walk outside can be enough to get your digestive tract going again.

4. Try herbal medicine

Herbs are one of the oldest treatments for constipation. Many cultures around the world have used plants to cure constipation for thousands of years. These proven remedies are generally classified into two categories: bulking laxatives and stimulant laxatives.

According to a study, psyllium, which is derived from a very common plant, can be bought in powder or supplement form and has been shown to increase stool frequency and improve stool consistency. The same review describes constipation-promoting herbs like senna, cascara segrada, and aloe, which have been shown in clinical studies to stimulate the bowels. It should be noted that stimulant laxatives should be taken only in the case of acute constipation and on the advice of a doctor.

One reason to think twice about using herbs for constipation is that stimulant laxatives, especially aloe, can cause cramps. In addition to side effects, herbal constipation treatments can interact with medications and supplements. Always consult a qualified healthcare professional before taking any herbal medicine.

* 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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