Constipation can cause a bloated stomach, painful bowel movements, and discomfort. Taking the right supplements can help relieve constipation pain and bloating.
Metamucil is a popular fiber supplement used to treat constipation. It contains psyllium husk, which promotes bowel movement and helps with digestive health. It comes in a sugar-free liquid and powder formula that you can mix with water.
1. Eat a healthy diet
Constipation is a common problem that can have serious health consequences, but it’s often caused by a poor diet. It’s important to eat enough fiber, fluids and water, which can help to prevent constipation and encourage regular bowel movements.
Foods with soluble fiber, which absorbs water and adds bulk to your stool, are also beneficial. They include beans and lentils, acorn squash, rye bread, whole wheat pasta and oat bran. In addition, you should also eat foods that are rich in insoluble fiber, which helps keep your colon healthy and regular. Insoluble fiber is found in nuts, berries, vegetable stems and broccoli.
Prunes are a classic, high-fiber snack. One cup of prunes contains about 3 grams of soluble fiber, as well as dihydroxyphenyl isatin, a natural laxative that aids muscle contraction. Prunes are also a good source of potassium, which is an essential mineral for a well-functioning digestive system.
Fermented foods, such as curd (Dahi), kefir and homemade pickles, can help prevent constipation because they introduce good bacteria into your gut that can help with digestion and relieve bloating. Also, drinking herbal teas can help prevent and treat constipation. Some of these herbal teas, like senna and dandelion, have a gentle, soothing effect on the colon.
2. Exercise
Constipation is an uncomfortable problem that affects millions of people, especially women. Women tend to get constipated more often than men because of hormonal changes that slow the movement of food through their intestines. But there are ways to relieve constipation, such as consuming plenty of fiber and drinking fluids, taking an over-the-counter laxative, and exercising.
Exercise can help improve the speed at which stool moves through your colon (motility). Try walking, swimming, yoga, or bicycling. Aerobic exercises can help increase blood flow to your gastrointestinal tract, which makes it easier for your colon to pass stool.
When you’re feeling the urge to poop, don’t resist it. Ignoring the urge to poop can actually make constipation worse. Symptoms of constipation include infrequent bowel movements, hard stools, and the feeling that you didn’t fully have a bowel movement. Constipation can also lead to hemorrhoids and a condition called rectal prolapse, which is when part of your intestines protrudes from the anus.
If you’re suffering from constipation, talk to your doctor about getting regular exercise. Some prescription medications can cause constipation, so be sure to ask your doctor if any of your drugs may be causing the issue. Some drugs that can contribute to constipation are antacids, opioid painkillers, sedatives, and antidepressants.
4. Avoid caffeine
Your digestive system slows down at night and needs the first thing you eat or drink in the morning to kickstart it again. If you rely on your morning cup of coffee to stimulate your colon into action, you could be contributing to your constipation. This is because caffeine triggers muscle contraction and relaxation, or peristalsis, which moves food along your intestinal tract. This can cause stools to get stuck in the large intestine, preventing them from passing out of your body.
In addition, caffeine increases gastrointestinal hormones such as CCK (cholecystokinin), gastrin and motilin, which can stimulate the gut. However, these hormones can also slow down the gastrocolic reflex, which pushes waste down into your large intestine from the small intestine, explains StatPearls.
If you want to relieve your constipation, avoid drinking coffee in the morning and instead opt for a warm liquid like water or non-caffeinated tea. In addition, be sure to eat plenty of fiber from whole foods such as vegetables, fruits and legumes. Fiber helps add bulk to your stool, and the softer, more hydrated your stool is, the easier it will be to pass. Constipation is a common digestive problem that can be easily resolved with the right diet and lifestyle habits.
6. Take a warm bath or shower
Most people suffer from constipation at some time in life, but when it becomes a regular problem, it’s important to see a gastroenterologist. This is especially true if your constipation is accompanied by pain in the rectum or abdomen. This could indicate a more serious condition.
Constipation occurs when stool moves too slowly through the large intestine, called the colon. This can cause a buildup of hard, dry stools in the colon, which is difficult to pass through the toilet. In some cases, a person can become constipated without any obvious symptoms.
A diet high in fiber can help prevent constipation. Fiber adds bulk to the stool and helps the colon absorb water. It also helps soften the stool, which makes it easier to pass. Try adding fiber-rich foods to your diet, such as vegetables, fruits, beans and whole grains. Increase the amount of fiber slowly to avoid bloating and gas.
Other causes of constipation include infrequent bowel movements, not moving the bowels when you have the urge, and a lack of physical activity. Some medications can also cause constipation, including antacids, some pain medicines and iron supplements. A health care professional can help treat constipation with diet and lifestyle changes and may order a blood test or an exam of the rectum and colon, such as a colonoscopy or a sigmoidoscopy.
7. Relax
Taking a warm shower or bath may help relax the colon. A relaxed colon may have an easier time having a bowel movement. It is important to avoid stress as it can aggravate constipation. Try to use the bathroom at the same time each day so your body becomes used to when you need to go. Also, it can be helpful to use the bathroom after eating to take advantage of the gastrocolic reflex that stimulates bowel movements after a meal.
Constipation is a complex problem and is often caused by many different factors. Hydration, fiber, toilet position, pelvic floor coordination, sphincter muscle, bowel timing, medications and underlying health issues can all play a role. However, by combining these simple natural approaches, you can help prevent constipation and keep your bowels moving.