What helps with constipation? The best home remedies and natural support methods
A diet low in dietary fiber, irregular meals, chronic stress, as well as a sedentary and inactive lifestyle make more and more people struggle with constipation. This condition, in which bowel movements occur less frequently (fewer than 3 times per week), causes discomfort and makes daily functioning difficult.
Since constipation can be a symptom of various health problems, early diagnosis and proper management are very important.
What is constipation and what are the most common causes of its occurrence? What should you eat and what should you avoid when dealing with bowel movement problems? Which home remedies for constipation can be helpful when experiencing difficulty passing stool?
Table of Contents
- What Is Constipation And What Are Its Symptoms?
- Why Do We Get Constipated? The Most Common Causes
- What Works Quickly For Constipation?
- Diet For Constipation – What To Eat And What To Avoid?
- Physical Activity And Constipation – Is Movement The Cure?
- Natural Remedies And Herbs For Constipation
- Dietary Supplements For Constipation – Are They Worth Trying?
- When Are Medications For Constipation Necessary?
- Constipation In The Elderly – How To Support The Intestines With Age
- How To Prevent Constipation? Key Rules Of Prevention In Case Of Constipation
- Summary – Effective And Natural Approach To Constipation
What Is Constipation And What Are Its Symptoms?
Constipation is one of the most common digestive disorders. It is estimated that it may affect up to 14% of the population. It develops when food content remains in the final section of the digestive tract, the large intestine, for too long. Typical symptoms accompanying constipation include a feeling of incomplete evacuation, bloating, and lower abdominal pain.
Depending on the duration, constipation can be classified as acute or chronic. Acute constipation most often results from the presence of a mechanical obstruction in the intestine, such as a tumor. Chronic functional constipation (lasting at least 3 months), on the other hand, is usually the result of an improper diet, lack of physical activity, or taking certain medications.
Why Do We Get Constipated? The Most Common Causes
Constipation can be caused by many different factors. The most common reason for this condition is an improper diet, rich in simple sugars and animal fats. Bowel movement problems can also result from too few fruits, vegetables, and whole-grain products in the diet, which are valuable sources of fiber. Poor nutrition leads to slowed intestinal peristalsis and stool accumulation in the large intestine.
Other factors responsible for the occurrence of constipation include:
- a sedentary lifestyle
- insufficient fluid intake
- mental disorders and chronic stress
- overuse of laxatives
- certain diseases (such as diabetes, hypothyroidism, pituitary insufficiency, irritable bowel syndrome)
- taking medications (including antidepressants, antiepileptic drugs, and calcium or iron supplements)
The frequency of bowel movement problems increases with age, especially after the age of 65. Constipation is also much more common in women than in men, which is probably due to anatomical and hormonal differences.
What Works Quickly For Constipation?
People struggling with constipation, which is still an underestimated clinical problem, often wonder what is good for constipation and whether home methods can be helpful in this condition. Is there a quick way to relieve constipation? Home remedies in this case may include drinking herbal and fruit teas, ensuring proper fluid intake in the diet, and increasing physical activity.
If there is no improvement, a laxative can be used, but it should only be taken when dietary and lifestyle adjustments do not bring the expected results. If the symptoms still persist, thorough diagnostics are recommended, followed by appropriate treatment.
Diet For Constipation – What To Eat And What To Avoid?
To support bowel function and regulate the rhythm of bowel movements, the first step should be a lifestyle change. A well-balanced diet is especially important, and it should not lack products rich in dietary fiber. Foods worth including in the menu are particularly oatmeal, wheat bran, buckwheat groats, legumes, nuts and seeds, as well as fermented dairy products, which have a positive effect on the intestinal microflora.
In cases of functional constipation, it is also important to drink enough fluids. Proper hydration helps soften the stool, making bowel movements easier.
To speed up intestinal transit and improve the functioning of the digestive system, it is necessary to limit the intake of simple sugars (sweets, jams, pastries) and fats (fatty sauces, breaded meats, fried foods). Such food slows down bowel activity and causes bloating and abdominal discomfort.
Physical Activity And Constipation – Is Movement The Cure?
An important element in the prevention and treatment of constipation is physical exercise. Regular activities such as walking, cycling, or jogging can help stimulate intestinal peristalsis and make bowel movements easier.
Physical activity can also be a valuable support in reducing stress, which is a common cause of constipation.
Natural Remedies And Herbs For Constipation
There are various natural ways to relieve constipation that can help ease troublesome symptoms interfering with daily life. Popular natural laxatives include flaxseed, dried plums, and castor oil.
Herbal teas made from senna leaves, buckthorn bark, and fennel can also be helpful in stimulating intestinal peristalsis and supporting digestion. Vegetable and fruit juices, which are rich in fiber, can be added to the diet as well, helping to soften stool and regulate intestinal movements.
Dietary Supplements For Constipation – Are They Worth Trying?
When constipation occurs occasionally, reaching for dietary supplements for digestion may be a good solution. Preparations in the form of tablets, capsules, or drops contain substances that support the functioning of the digestive system and regulate intestinal peristalsis.
In case of difficulties with bowel movements, products with sodium butyrate, choline, inulin, or milk thistle are most often recommended. Supplements with prebiotics may also be helpful. The live bacterial cultures they contain improve stool consistency and support regular bowel movements.
When Are Medications For Constipation Necessary?
When lifestyle changes and home remedies for constipation do not bring visible results, it is worth identifying the cause of the problem. For this purpose, appropriate diagnostic tests should be performed.
If constipation persists for a longer time and is accompanied by severe abdominal pain or other concerning symptoms, pharmacological treatment may be necessary. Therapy usually involves the use of medical products, agents that stimulate bowel activity, and bulk-forming laxatives that increase stool volume by absorbing water.
Constipation In The Elderly – How To Support The Intestines With Age
Constipation is a common health problem among older people. In most cases, it is caused by poor nutrition, lack of physical activity, and chronic diseases. In such a situation, it is important to maintain a healthy diet with an adequate amount of dietary fiber and to ensure regular hydration of the body.
Laxative medications for constipation containing macrogols, magnesium salts, or liquid paraffin should only be used when lifestyle changes prove insufficient.
How To Prevent Constipation? Key Rules Of Prevention In Case Of Constipation
Regular bowel movements are extremely important for maintaining a healthy digestive system. To prevent constipation, it is necessary to follow a healthy, balanced diet and drink an adequate amount of fluids every day.
Another key element of prevention is leading an active lifestyle and avoiding factors that may cause constipation (stress, poor toilet habits, too much processed food). Laxative medications can also negatively affect the functioning of the digestive system, which is why they should not be overused.
Summary – Effective And Natural Approach To Constipation
Civilization changes, poor eating habits, and a sedentary lifestyle have made constipation an increasingly common health problem. Chronic reduction in bowel movement frequency, accompanied by bloating, gas, and abdominal pain, makes normal functioning difficult.
Is there a golden remedy for constipation? Home methods are often helpful in relieving troublesome symptoms and can be used both in children and adults. In the case of long-lasting difficulties with passing stool or constipation caused by diseases, pharmacological treatment may be necessary.
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