There isn’t a set criterion for what constitutes being “regular.”. For bowel movements, what is normal varies from person to person.
The signs of constipation are typically the same whether you use the restroom three times a day or three times every week. You may be suffering from constipation if you aren’t urinating as frequently as you usually do or if your stool is firm, dry, or uncomfortable.
Four million Americans, or around 12% of the population, regularly experience constipation.
Fortunately, the symptom rarely signals a major illness and may typically be treated without resorting to drastic measures. Indeed, there are a number of well-known natural cures for constipation that can make the condition less uncomfortable.
1. Add More Fiber-rich Foods to your Diet
Fiber is one of the most popular natural treatments for constipation. It gives the stool additional volume and facilitates faster transit through the intestines.
The recommended daily intake of fiber is around 25 grams (g) for women and 38 g for men, or 14 g per 1,000 calories, according to the Academy of Nutrition and Dietetics. Whole grains, fruits, and vegetables are all excellent sources of fiber.
Because most individuals already have these goods in their fridges or pantry, fiber is a practical constipation cure. You can also utilize fiber supplements like methylcellulose (Citrucel) or psyllium (Metamucil).
It’s better to start gradually when increasing your fiber intake because consuming too much fiber at once might induce bloating and gas.
Constipation can become worse if you don’t drink enough water when taking fiber. Fluids are necessary to help the fiber pass through the digestive system so that it can relieve constipation. In particular, fiber from supplements needs to be consumed with water to prevent aggravating constipation.
2. Stay Hydrated
Healthy hydration is crucial for overall well-being. It makes sure your body works properly and aids in maintaining regularity.
Drink a lot of water, especially warm or hot water, if you’re constipated to help you pass gas.
Women should consume nine cups of water daily, while men should consume, according to the National Academies of Science, Engineering, and Medicine of the United States. There are eight fluid ounces in a cup. But don’t worry about measuring out cups or ounces; just keep drinking fluids all day long. Constipation can result from even brief dehydration.
3. Be Physically Active
Avoid the impulse to curl up on the sofa if you haven’t had a bowel movement in a few days and are feeling lethargic. Activity triggers a response in the colon, and exercise can activate the bowels.
If you don’t feel up to it, there’s no need to push yourself too hard by enrolling in a challenging Spin class or running a marathon. Your GI tract might be reset by taking a quick stroll outside.
4. Consider Trying Herbal Therapy
One of the earliest remedies for constipation is herbal. Herbs have been used to treat constipation for a very long time by many different civilizations all over the world. Bulk-forming and stimulant laxatives are the two main classifications of these tried-and-true treatments.
According to a study, bulk-forming psyllium, derived from a diverse plant, is available as a supplement or in powder form and has been demonstrated to enhance stool consistency and frequency. Senna, Cascara segrada, and aloe are examples of stimulant herbs for constipation that have all been proven in clinical trials to stimulate the intestines. Be aware that stimulant laxatives should only be used under a doctor’s supervision for severe constipation.
Aloe and other stimulant laxative herbs, in particular, can result in cramping, which is one reason to be cautious before using them to treat constipation. Herbal remedies for constipation may have unwanted side effects and interact with other drugs and supplements. Before taking any herbs, always consult a licensed healthcare professional.
