Constipation is perhaps the most frustrating and common complaints of the digestive tract in the United States. This affects the frequency as well as ease of bowel movements, though it varies from case to case. Some move their bowels more than once a day, while others only go to the toilet at a maximum of three times a week. Generally, a person is likely to be constipated if he passes a hard and dry stool in less than three times per week. In addition to the discomfort of a hard bowel movement, constipation also makes one feel uncomfortable and bloated, and undergoing much strain while sitting on the toilet. It can affect just about anyone, although it is generally more common in individuals past 65 years old as well as in women. It also has a higher tendency of happening during pregnancy or after surgery or childbirth.
What remedies are there for people suffering from constipation?
1. Fiber is seen as the most widely-kn0wn remedy for constipation. Studies prove that diets low in fiber are likely to cause constipation. Fiber can come as soluble and insoluble, with the latter meaning it would pass through the body typically unchanged; it tends to give stools a softer texture as well as gives them bulk, making them easier to move. If you need to add more fiber to your diet, you might consider adding more whole grains to your meals, as well as vegetables and fruits. Whole grain bread is a good idea, as are brown rice and wheat bran. Meanwhile, soluble fiber can be dissolved in water and would form a gel-like substance in a person’s intestines. Some sources of these soluble fiber are figs and prunes, which are great choices for a snack or added to breakfast cereal. Fiber supplements may also be taken. Of course, an important thing to remember about adding fiber to the diet is to do so gradually in order to prevent gas and bloating; enough water will also be required in order to keep the fiber from having the opposite effect and causing more constipation!
2. Fluids are just as important as fiber when it comes to dealing with constipation. This means that you will need to drink more than the usual amount of water you take in. Also, be mindful of your consumption of caffeine and alcoholic drinks, as these have the tendency of dehydrating your body.
3. Stimulant laxatives are also a good choice, and these typically come in the form of teas or herbal laxatives. Herbs like rhubarb, senna, aloe, buckthorn, and cascara sagrada are common choices, with some of them already having been approved as over-the-counter therapies. Of course, do remember that these are supposed to be short-term remedies and should not be used as a support for daily bowel movement for months or years on end; in fact, their use should only be over a week and not longer, unless medical experts clearly recommend it.
4. Biofeedback is another interesting therapy used for people with constipation, especially those caused by pelvic floor dysfunction. This condition involves the pelvic floor muscles no functioning properly, either caused by obesity, situations after childbirth, or an enlarged prostate. Biofeedback involves the teaching of patients how to coordinate the muscles used for moving bowels much better. So far, studies have shown about 70% of patients benefiting from biofeedback training.
5. Probiotics are also a good choice for treating constipation. Lactobacillus acidophilus is an example of live microorganisms that live in the digestive tract. This is the main reason why yogurt and functional yogurt drinks that contain lactobacilli are seen as a good natural remedy for constipation.
6. Magnesium has also been found to have some link to constipation, with the deficiency of which being seen as a contributor to the condition. Good sources of magnesium are seeds, nuts, whole grains, and green leafy vegetables. The mineral is reportedly required for normal functioning of muscles, including those in the intestine. As such it would be a good idea to make sure you have enough magnesium intake each day.
These natural remedies should show you ways to adjust your daily diet so as to prevent, or treat, constipation. Once you make it a habit to have enough fiber and fluids as well as these other elements on a regular basis, you should be ready to kiss your constipation goodbye forever!
