Almost 20% of the world’s population experience constipation, yet we all hesitate to discuss the topic. Something as simple as not being able to poop regularly can turn your life upside down. Any person experiencing constipation must be desperate to know “How to relieve constipation naturally or by any other means.
If you’ve found yourself in a sticky (pun intended) situation, desperately seeking relief from the clutches of constipation, fear not, for we have a few tricks up our sleeves to help you out. Yes, we understand that dealing with this delicate matter can be a bit, well, uncomfortable. But worry not, as we navigate around the topic “How to relieve constipation naturally?”
What Is Constipation?
Constipation, in simple terms, refers to difficulty or infrequency in passing stool. It occurs when the stool moves slowly through the digestive tract, resulting in dry, hard, and compacted waste. Scientifically, constipation is defined as a condition where there are fewer than three bowel movements in a week, accompanied by straining, hard stools, and a sense of incomplete emptying. It can be caused by various factors such as a lack of fibre in the diet, inadequate water intake, a sedentary lifestyle, certain medications, or underlying health conditions. Constipation can leave you feeling bloated, uncomfortable, and longing for relief.
How To Relieve Constipation Naturally?
When it comes to finding natural relief from constipation, Mother Nature has bestowed upon us a treasure trove of remedies. So, let’s dive into some tried and tested methods and find out how to relieve constipation naturally.
1. Drink Plenty Of Water
Drinking ample water is a key player in alleviating constipation, backed by research and studies highlighting its benefits. Adequate hydration has been found to soften stool, facilitate bowel movements, and promote regularity.
A study published in the European Journal of Nutrition in 2020 shows the effects of increased water intake on individuals suffering from constipation. Augmenting water consumption significantly improves stool frequency and consistency. Sufficient fluid intake, particularly water, contributes to increased stool bulk and moisture, making it easier to pass.
To put it straight, scientific evidence supports the notion that drinking adequate water is an effective natural remedy for relieving constipation. Proper hydration plays a pivotal role in maintaining healthy digestion by softening the stool and promoting regular bowel movements.
2. Take More Fibre
If you need one answer to “How to relieve constipation naturally?”, taking more fibre might be it. Fibre intake plays a crucial role in relieving constipation, supported by extensive research and studies that highlight its beneficial effects on gastrointestinal health. Dietary fibre adds bulk to the stool, softens it, and promotes regular bowel movements.
A meta-analysis published in the Journal of the American Medical Association in 2016 examines the effects of increased dietary fibre on constipation. The study shows that people who consume a high-fibre diet experience significant improvements in stool frequency and consistency.
A systematic review evaluates the impact of fibre supplementation on constipation. The analysis reveals that dietary fibre supplementation significantly increases stool frequency and improves stool consistency, providing relief from constipation symptoms.
3. Use Some Probiotics
Still finding an answer to how to relieve constipation naturally? Try adding probiotics to your diet. The use of probiotics has shown promising results in relieving constipation, supported by research and studies that highlight their potential benefits for gastrointestinal health. Probiotics are live microorganisms that, when consumed in adequate amounts, confer health benefits to the host.
Research shows that probiotic supplementation significantly increases stool frequency and improves stool consistency, effectively relieving constipation symptoms. Another study shows that children who receive more probiotics have significantly improved stool frequency and consistency.
These findings suggest that probiotics can help alleviate constipation by promoting a healthier balance of gut bacteria and improving overall gut function. However, it is important to note that the efficacy of specific probiotic strains may vary, and further research is needed to determine optimal dosages and strains for different individuals.
4. Include Flaxseeds In Your Diet
The consumption of flax seeds has been associated with potential benefits in relieving constipation, supported by research and studies that highlight their effects on gastrointestinal health. Flax seeds are rich in dietary fibre and contain a good amount of omega-3 fatty acids.
A study published in the Journal of the Academy of Nutrition and Dietetics in 2016 assessed the impact of flax seeds on constipation. The analysis revealed that flax seed supplementation significantly increased stool frequency and improved stool consistency, providing relief from constipation. These findings suggest that incorporating flax seeds into the diet may help alleviate constipation due to their high fibre content and potential anti-inflammatory properties.
5. Herbal teas Might Help
Herbal teas have been traditionally used as natural remedies for various ailments, including constipation. While scientific research on specific herbal teas and their effects on constipation is limited, some studies suggest their potential benefits in relieving constipation symptoms.
- Peppermint tea, for example, has been traditionally used for digestive issues. Peppermint oil, a key component of peppermint tea, improves constipation.
- Ginger tea, derived from ginger root, has been used for centuries to aid digestion. Ginger has potential prokinetic effects, meaning it may enhance gut motility and relieve constipation symptoms.
- Chamomile tea, known for its calming properties, has been traditionally used to soothe digestive discomfort. Chamomile extract exhibits smooth muscle-relaxing effects, which could potentially aid in relieving constipation.
Further research is necessary to fully understand the mechanisms and effectiveness of herbal teas in relieving constipation. It’s important to note that individual responses may vary, and consulting with a healthcare professional is advised for personalized recommendations.
6. Test The Aloe Vera Allure
You must have tried applying aloe vera over your skin, but have you ever tried eating it? The use of aloe vera has been suggested as a potential natural remedy for constipation; however, the research and studies on its specific effects are limited, and further investigation is needed to understand its mechanisms fully. Aloe vera syrup can significantly improve stool frequency, consistency, and relief from constipation symptoms.
7. If Nothing Works, Senna Will
Senna is an herbal laxative commonly used to relieve constipation. It contains compounds called anthraquinones that stimulate bowel movements. While senna has been used for centuries, research on its effectiveness and safety is limited.
A study published in the Journal of Traditional and Complementary Medicine in 2015 assesses the efficacy of senna extract in treating constipation. The study shows that participants who take senna extract experience significantly improved stool frequency, consistency, and relief from constipation.
If you have been on a hunt to find out how to relieve constipation naturally and have tried everything, but nothing has worked. Trust me, Senna leaf extract will. Take Ez-Col, a senna leaf extract tablet. Ez-Col promises relief from constipation within 6-12 hours.
While senna may provide temporary relief, it is essential to use it judiciously and follow dosage instructions. Prolonged or excessive use of senna can lead to electrolyte imbalances, dependence, and damage to the intestinal lining. It is recommended to consult with a healthcare professional before using senna or any laxative for constipation relief.