Almost everybody experiences constipation and piles at some point in their lives. The common causes of constipation are a sedentary lifestyle, lack of adequate fiber in diet and not drinking enough fluids, especially water. If you are suffering from constipation you have come to the right place. Read on to learn about effective constipation remedies that can help you pass stools easily and effortlessly.
Consume Plenty of Fiber
To increase fiber content in your diet, consume all-bran cereal for breakfast or high-fiber biscuits during the day. Insoluble fiber makes the stools softer and bulky, hence they become easy to pass. Foods rich in fiber are whole grain bread, brown rice, wheat bran, vegetables and fruits. When you consume more fiber, ensure to drink plenty of water too to avoid gas and bloating, and worsening the constipation.
Drink Lots of Fluids
Drink plenty of water and other fluids every day to ease your bowel movements. Water softens the stools and they pass out more easily. Reduce your consumption of caffeinated drinks like soda and coffee as these can dehydrate you by making you urinate more frequently.
Try Biofeedback Therapy
Some people suffer constipation due to pelvic floor dysfunction because of which their pelvic floor muscles become dysfunctional. This condition is commonly caused after childbirth, or due to a bloated prostate, or obesity. During biofeedback therapy, experts teach patients how to coordinate the muscles used during defecation. Surveys reveal that about 70% of patients improved their symptoms after undergoing biofeedback therapy.
Include More Magnesium
Constipation can also be caused by magnesium deficiency. This nutrient is required for muscles to function normally. Therefore, an important constipation remedy is to consume magnesium-rich foods such as whole grains, seeds, nuts and green leafy vegetables.
Natural Constipation Remedies
You can also try these natural remedies for relief:
- Slippery elm
- Red raspberry
- Milk thistle
- He shou wu
We hope the constipation remedies mentioned in this article can provide you relief. Maintain an active lifestyle to prevent constipation. Do not postpone going to the toilet if you feel the urge. Delaying can absorb water from the stool making it harder and more difficult to pass.