Constipation!
That feeling when we are not able to relieve our bowels in the morning spoils our mood. Reduces energy levels and adversely affects our skin and hair.
Not exactly the most glamorous topic to talk about but it is important to address this issue because if you are struggling with constipation, you more likely to develop other issues like bloating, haemorrhoids, anal fissures etc. [1]
I know its awkward to talk about poop but you know what your poop tells you a lot about your health.
Don’t worry if you are struggling with constipation lately because it can be fixed by simple diet and lifestyle changes. [2]
In this article, we are going to discuss 8 ways to cure constipation naturally.
WHAT CAUSES CONSTIPATION?
I always like to talk about the cause of any problem before giving solutions because I believe it is impossible to cure a problem without knowing the reason why it is even happening in the first place.
So let’s find out the cause and then we will discuss the cure.
Visiting the bathroom is part of the daily human experience. But occasionally constipation strikes. A condition that causes a backup in your digestive system.
The food you eat can take several days to exit your body and for many constipation can be chronic, meaning regularly passing lumpy hards stools accompanied by straining.
What’s behind this unsettling phenomenon?
Constipation arises in the colon, also known as the large intestine.
This muscular organ is split into four sections. [3]
- Ascending
- Transverse
- Descending
- The sigmoid colon (connects with rectum and anus)
The small intestine delivers stool consisting of ingested food, bile, and digestive juices to the large intestine.
As this stool moves through the colon, the organ siphons off most of the water it contains, transforming from liquid to solid.
The longer this transmission takes, the more reabsorption occurs, resulting in the increasingly solid stool.
Once it reaches the sigmoid colon, a final bout of reabsorption occurs before it enters the rectum, distending its walls and telling the internal anal sphincter to relax.
This is the point where you can usually decide whether to physically expel or retain the stool.
This is regulated by the pelvic floor muscles, particularly the puborectalis and the external anal sphincter.
The puborectalis forms a sling-like formation around the rectum called the anorectal angle and when you voluntarily relax, your external anal sphincter, the stool is finally expelled.
When you are constipated, however, a desire to visit the bathroom isn’t enough to coax your body into action. Usually, there are two factors behind this problem
- The stool’s slow movement through the colon.
- Or pelvic floor dysfunction.
In the first, the stool moves excessively slowly through the intestines causing an over absorption of liquid which makes the stool dry and hard.
With pelvic floor dysfunction, the stool becomes difficult to eliminate from the rectum because of tightened pelvic floor muscles or due to pelvic organ prolapse usually through childbirth or ageing.
Both of these problems make the anorectal angle more acute and it becomes difficult to expel waste.
HOW TO CURE CONSTIPATION NATURALLY?
1. EAT ENOUGH FIBER
Eating foods that are rich in fibre helps a lot in constipation. [4]
This is because when you increase your fibre intake, the bulk and consistency of bowel movements also increase. [5]
As a result, it passes through the digestive system more easily and more quickly.
A report states that about 77% of people, who were suffering from chronic constipation got relief after taking fibre supplements. [6]
However, some studies show that intake of fibres do improve stool frequency but does not improve other symptoms like [7]
- Stool consistency
- Bloating
- Pinching pain
- Gas
In general, there are two types of dietary fibres
- Soluble fibres
Soluble fibres absorb water and form a gel-like paste, which softens the stools and improves their consistency.
Soluble fibres are present in
- Apples
- Citrus fruits
- Carrots
- Beans
- Oats
- Peas
- Barley
- Psyllium
- Insoluble fibres
Insoluble fibres add bulk to stool. This helps them pass easily and quickly through our digestive system.
Insoluble fibres are present in
- Potatoes
- Wheat bran
- Cauliflower
- Beans
- Nuts
- Whole-wheat flour
- Green beans
Try to get your fibre from foods first and then go for supplements.
2. DRINK ENOUGH WATER
Dehydration can make a person constantly constipated. [8, 9, 10]
When you are dehydrated, your poop is dehydrated which means it is harder and more difficult to move through the colon and to get out of your system.
Healthy poop is hydrated poop so make sure you are getting enough water.
You should remember when you are taking more fibres supplements or you are eating more fibres you actually need to drink a lot of water because fibres absorb water so if you are actually eating a lot of it and not having enough water, it will just clog up and it won’t move.
Eat fruits that which has a lot of water content in it. You can also drink buttermilk post your meal.
Buttermilk improves digestion, fights constipation and you will also remain hydrated. [11]
So bye-bye to constipation.
3. SET A SCHEDULE
Yes, you read that right.
If you have irregular waking times, you are more likely to suffer from constipation.
You must have experienced this if you wake up at 7 am daily and you go to the washroom your stomach gets cleared but if you have to catch a flight at 6 am so you wake up at 5 am, you will see that your stomach will not get cleared.
Isn’t it?
So it is very important to get your routine on track if you want your constipation to go away.
4. INCREASE THE INTAKE OF PROBIOTICS
Probiotics are good bacterias that are good for your gut health.
Probiotics are important for a healthy digestive system and if you are constantly constipated, it could just be that you don’t have enough healthy gut flora.
Studies show that probiotics improve symptoms of constipation, bloating, gas, and pain. [12,13, 14, 15]
A better idea is to take probiotics from natural sources like foods rather than in the form of supplements or tablets.
Foods rich in probiotics are
- Yoghurt
- Paneer
- Idli
- Fermented soybean
- Pickles
- Green peas
- Buttermilk
5. EAT ENOUGH HEALTHY FATS
Eating healthy fats is important for a healthy digestive system and can relieve constipation. [16]
So if you are on a low-fat diet, constipation can cause trouble for you.
Foods rich in healthy fats include
- Dark chocolate in the limit
- Whole eggs
- Avocados
- Cheese
- Nuts
- Chia seeds
- Coconut and coconut oil
- Full fat yoghurt
It is important to consult a nutritionist or a dietician if you are on a specific diet that restricts you from eating food rich in healthy fats.
6. GET YOUR BODY MOVING
A sedentary lifestyle is directly linked with constipation and not just constipation, a whole lot of lifestyle problems arises due to the same.
There are so many studies that prove that symptoms of constipation can be reduced or eliminated by regular exercising. [17, 18, 19, 20]
Exercise is important for bowel movements because it stimulates the contractions of the intestinal muscles, hence speeding the passage of stool.
Exercise can also help you to manage your stress which can again improve your digestion.
Gentle exercises like
- Brisk walk
- Normal walk
- Jogging
- Swimming
- Cycling
Can help in relieving symptoms of constipation.
7. GET ENOUGH MAGNESIUM
Magnesium is one of the minerals which is very low in the modern diet, we are just not getting enough
Magnesium helps you to relax the muscles, it helps you to poop and if you are not getting enough magnesium you could get constipated.
I would recommend eating more magnesium-rich foods such as
- Nuts
- Dark chocolate (in moderation)
- Avocados
- Legumes
- Tofu
- Seeds including flax, pumpkin and chia seeds
- Leafy green vegetables
- Whole grains
If eating magnesium-rich food is not doing the trick and you are still struggling with constipation, consider taking a supplement.
Magnesium citrate supplements can help ease constipation. It is a type of osmotic laxative that people can buy over the counter or can find it online. [21]
Try it for yourself if that’s helping you out.
8. TRY A LOW FODMAP DIET
You should consider trying a low FODMAP diet if you are suffering from constipation or any other digestive disorders.
Studies show that a low FODMAP diet can fix these issues. [22]
FODMAPs are short-chain carbohydrates that some people struggle with.
Below given are some foods which are high FODMAP foods and you should consider avoiding eating them.
- Wheat
- Apples
- Onions
- Garlic
- Broccoli
- Beans
- Cabbage
- Cauliflower
- Pears
- Watermelons
TOP 5 FIBRE RICH FRUITS FOR CONSTIPATION
PRUNES/ ALU BUKHARA
Prunes or dried plums have been used for a long time to help out with constipation. [23]
Well, guess what it actually works.
The thing about prunes is that they contain
- Fibres
- Sugars stimulate the colon to allow you to have more effective bowel movements.
However, some people report side effects such as bloating after having prunes so just take care of that
KIWI
Next is kiwi fruit which is again a natural and effective option for constipation. [24]
Kiwi also contains fibres and now you guys know how much fibre is important for our gut.
Two kiwi fruit per day for about four weeks does give you more spontaneous bowel movement.
It decreases the risk for you need to have a laxative.
APPLES
You must have heard this popular proverb ‘an apple a day keeps the doctor away.
Now let’s improvise it according to this situation.
‘an apple a day keeps the poop doctor away’.
Apples contain fibres and fibres in apples tend to make you have more effective bowel movements and allow your colon to get stimulated.
Apples contain enzymes that allow the stool to soften.
Therefore apples can help a lot in curing constipation naturally. [25, 26]
PEARS
If you don’t like apples try having pears.
Pears again has fibres in it.
It is high in fructose and sorbitol. These are particular sugars that make it more effective for your colon to have a bowel movement. [27]
FIGS/ ANJEER
Figs have been used all across the world to helpfully help out with bowel movements.
Once again it’s a natural approach that you wanna take to treat constipation. [28, 29]
It contains enzymes similar to actinidain found in kiwi fruit. This helps speed up colonic transit and improves stool consistency.
WHEN TO SEE A DOCTOR
When you see the underlying signs that’s when you should really get yourself checked by a doctor for constipation.
- Blood in stool
- New onset of bowel habits changes after the age of 50 years
- Family history of colon cancer
- Significant abdominal pain
- Unintentional weight loss
CONCLUSION
Constipation is not really a disease.
Consider it as a warning, a sign or an indication that your body is trying to give about dryness and coldness within your colon which is not allowing the stool to pass.
If constipation is ignored, it can give rise to several other problems.
So you must pay attention to your body and take the necessary steps to treat constipation as early as possible.