Content

• To step
• Method 1 of 4: Take immediate action
• Method 2 of 4: Long-term change
• Method 3 of 4: Try other options
• Method 4 of 4: Get professional help
• Tips
• Warnings

Constipation, or constipation, usually occurs when people don't get enough fiber or water. You can also get constipated if you don't exercise enough, and it can be a side effect of medications. Everyone has it from time to time, but the good news is that there are a number of safe, mild, and natural remedies that can relieve and prevent constipation. With some minor adjustments to your daily routine, you can find a solution to this problem very cheaply and in the privacy of your own home. Natural remedies and lifestyle changes will get rid of constipation and prevent it from returning in the future. If you have frequent constipation and none of the methods below work, see your doctor.

To step

Method 1 of 4: Take immediate action

1. Drink more water. Hard, dry stools are often the cause of constipation, so the more water you add, the easier it is for you to go to the bathroom. It is especially important to drink more water if you are going to eat more fiber.
   • Men should try to drink 3 liters of water per day. Women should drink at least 2.2 liters per day.
   • Avoid drinks with caffeine and alcohol while constipated. Caffeinated drinks such as coffee and soda are diuretic, like alcohol. This causes your body to become dehydrated because you have to urinate often. This makes the blockage worse.
   • Other liquids, such as juice, broth, and tea are also good sources of moisture. Don't drink black tea, it contains caffeine. Pear and apple juice are mild natural laxatives.
2. Eat more fiber. Fiber is a natural laxative. They increase the moisture content in your stool and give it more volume. This makes it easier for your stool to move through your intestines. Making a very abrupt change in the amount of fiber you eat can cause bloating and flatulence, so increase the amount of fiber you take very gradually. Experts recommend eating at least 20 to 35 grams of fiber every day.
   • Fiber can affect the absorption of medicines. Take your medications at least an hour before you eat fiber, or two hours after.
   • Some good examples for getting more fiber are:
     • Berries and other fruits, especially those with edible skins such as apples and pears.
     • Dark, leafy green vegetables such as kale and spinach.
     • Other vegetables such as broccoli, carrots, cauliflower, Brussels sprouts, artichokes and green beans.
     • Beans and other legumes such as kidney beans, lima beans, white and black beans.
     • Unprocessed whole grains. An easy to remember rule is that if the light is colored or white, it has probably been processed. Eat whole grains such as brown rice, oats and barley. If you eat breakfast cereal, read labels to make sure it contains enough fiber. Take whole grain bread.
     • Seeds and nuts, such as pumpkin seeds, sesame seeds, sunflower seeds and flax seeds, in addition to almonds, walnuts and pecans.
3. Eat plums. Plums are high in fiber. They also contain sorbitol, a bowel-promoting sugar that can naturally clear constipation. Sorbitol is a mild intestinal stimulant that shortens stool transit time and thus reduces the risk of constipation.
   • If you don't like the wrinkly texture or taste of plums, plum juice may be a better alternative. Plum juice does contain less fiber than plums.
   • Note that plums contain 14.7 grams of sorbitol per 100 grams, while plum juice only contains 6.1 grams per 100 grams. So you need to drink more plum juice to reap the benefits, but that will give you more sugar.
   • Don't overdo it with plum food. They only start working after a few hours, so give the first glass a moment to do its job before drinking another or you risk getting diarrhea.
4. Avoid cheese and dairy products. Cheese and dairy products contain lactose, which many people are hypersensitive to. This can cause flatulence, bloating and constipation. If you have constipation, don't eat or drink cheese, milk, or other dairy products until you feel better.
   • The exception to this is yogurt, especially yogurt with live bacteria. Yogurt containing probiotics such as Bifidobacterium longum or Bifidobacterium animalis ensures a more frequent and less painful bowel movement.
5. Take a natural laxative. There are all kinds of mild herbs that have a laxative effect and make the stool softer. You can find them as a capsule, tablet or powder at health food stores and some pharmacies. Some are also available as a tea. Take these supplements with plenty of water.
   • Psyllium is available in a variety of forms, including powder and tablets. It is also the active ingredient in over-the-counter remedies such as Metamucil. Psyllium can cause flatulence and cramps in some people.
   • Flaxseed is used for constipation and diarrhea. It is full of fiber and omega3 fatty acids. You can stir flaxseed into the yogurt or muesli.
   • Flaxseed should not be used by people who have bleeding disorders, people with intestinal obstructions or high blood pressure. Also, do not take flaxseed if you are pregnant or breastfeeding.
   • Fenugreek tea is used for a variety of digestive problems, including nausea and constipation. Fenugreek is probably not safe to use during pregnancy or breast-feeding. Also, don't give it to small children.
6. Take castor oil. When you're constipated, castor oil (also called castor oil) can stimulate your intestines. It also lubricates your intestines so that the stool can pass through it more easily.
   • Castor oil is safe to use. Do not exceed the recommended amount. If you have appendicitis or bowel obstruction, see your doctor. Do not use castor oil if you are pregnant.
   • Castor oil does have some rare but unpleasant side effects if you take too much. An overdose of castor oil can cause cramps, dizziness, fainting, nausea, diarrhea, rash, breathlessness, chest pain, and a tightened throat. Contact your doctor or emergency room if you have taken too much castor oil.
   • Note that fish oil can actually cause constipation cause. Unless recommended by your doctor, you should not take fish oil for constipation.
7. Take magnesium. Magnesium can be very effective in relieving constipation. It provides the stool with moisture, making it softer and easier to move through the intestines. Consult your doctor before taking magnesium supplements as it can affect other medications such as antibiotics, muscle relaxants and blood pressure medications. You can get magnesium from your diet, such as broccoli and legumes, but there are other ways to take it as well.
   • You can take magnesium by putting a teaspoon of Epsom salt (magnesium sulfate) in 180-240 ml of water. Stir well and drink it. This mixture can taste bad.
   • Magnesium citrate is available as tablets or as a powder. Take the amount recommended on the package (or by your doctor). Drink a full glass of water with each dose.
   • Magnesium hydroxide also works well for blockages.

Method 2 of 4: Long-term change

1. Eat yogurt every day. Yogurt contains live bacteria that create the right environment for your digestive system to give you healthy and regular bowel movements. Try to eat 250 ml of yogurt every day.
   • The bacteria in yogurt seem to change the gut flora and improve digestion.
   • Check the label of your yogurt to see if it contains live bacteria. It is not in all yogurts, and without those bacteria it will have no effect.
   • Other fermented foods such as kombucha, kimchi and sauerkraut also contain beneficial bacteria that aid digestion and clear constipation.
2. Avoid processed foods. Processed foods and fast foods can cause chronic constipation. It is often high in fat and low in fiber and nutrients. Things not to eat include:
   • Processed or "fortified" grains: White bread, white pasta and breakfast cereals are made from flour that has been stripped of fiber and nutritional value. Choose whole grains instead.
   • Junk food. Foods high in fat and sugar can cause blockages. Your body will get calories from the fat first, slowing digestion.
   • Sausages, red meat and cold cuts are often high in fat and salt. Instead, choose lean proteins such as chicken, turkey and fish.
   • Crisps, fries, and the like are low in nutrients and fiber. Prefer baked or baked sweet potato.
3. Move more. A lack of movement makes your intestines weaker, so that you cannot get rid of waste as well. If you sit a lot it affects your digestion and you can become constipated. Exercise at least 3-4 times a week.
   • Walking, swimming, jogging, and yoga are all great options. Even 10 to 15 minutes of exercise a day will help improve bowel movements.
4. Don't ignore the rhythm of your body. Your body will tell you when to go to the bathroom. There is a lot of difference in what is normal with regard to bowel movements. Many people go 1-2 times a day, but there are also those who only go 3 times a week. As long as your body feels good and there is regularity, there is no cause for concern.
   • Constipation can be caused or made worse by holding it up when you have to. If you often postpone going to the bathroom, your body may at some point stop sending the signal that you need to go. Holding it up also makes it more difficult to go to the toilet later on.
5. Avoid becoming addicted to laxatives. If you use laxatives too often, your body will get used to them. Do not use laxatives on a daily basis. If you are chronically constipated, see your doctor for an alternative treatment.
   • Polyethylene glycol based laxatives are usually safe to use for a longer period of time than other types.

Method 3 of 4: Try other options

1. Get moving. If you can, take an hour's walk to "massage" your bowels.
   • First, walk slowly for 30 seconds. Then keep walking a little faster until you walk as fast as possible without running.
   • Walk very fast for about 5 minutes. Then slow down for 5 minutes. The total amount you walk in a day should be about 10 minutes per hour.
   • If you can't walk that much, don't worry. Just try to walk at your fastest as much as possible.
   • Serious constipation may feel a little uncomfortable, but don't be discouraged. Anything better than being hidden for another day.
2. Try a different attitude. For example, the natives of Australia poop while squatting, and this posture can be very helpful to you too. If you are on the toilet, put a stool under your feet to keep them a little higher.
   • You should bring your knees as close to your chest as possible. Then there is more pressure on your intestines, which may make it easier for stools to come out.
3. Try yoga. There are certain yoga poses that can help to kick start bowel movements. They increase the pressure on your intestines so that the stool comes out more easily. Try these poses:
   • Baddha Konasana: Sit down, bend your knees and bring your feet together so that the soles touch. Grab your toes with your hands. Flutter your legs quickly and lean forward with your forehead towards the ground. Hold this for 5 to 10 breaths.
   • Pavanamuktasana: Lie down and extend your legs straight out in front of you. Bring one knee to your chest and hold it there with your hands. Pull your knee against your chest and straighten your toes. Hold this for 5 to 10 breaths and repeat with the other leg.
   • Uttanasana: Stand up, keep your legs straight and bend from the waist. Touch the mat with your hands and grasp the back of your legs. Hold this for 5 to 10 breaths.
4. Take mineral oil. Liquid mineral oil can provide your intestines with a greasy layer on the inside. The stool then remains moist and can slide more easily through the intestine. You can find mineral oil at most pharmacies. You can mix it with a liquid such as milk, juice or water to take it.
   • Take no mineral oil without talking to your doctor if you have any of the following conditions: food allergy or allergy to certain medications, heart failure, appendicitis, difficulty swallowing, stomach pain, nausea or vomiting, rectal bleeding or kidney problems.
   • Don't take laxatives at the same time as mineral oil unless your doctor tells you to.
   • Do not give mineral oil to children under 6 years old.
   • Don't take mineral oil too often. With regular use, habituation to the laxative effect can occur. It can also keep your body from absorbing enough vitamins A, D, E and K.
   • Do not exceed the recommended amount of mineral oil. Overdose can cause serious side effects, including abdominal pain, diarrhea, nausea and vomiting. If you've taken too much, go to the doctor or emergency room.
5. Try purifying herbs. In severe constipation, there are stronger herbs that can provide relief. You shouldn't use them too often, and you should see them as a last resort when nothing else helps. Examples of this are:
   • Sennosides are stimulant laxatives. They hydrate your intestines so that the stool can come out better. It usually takes 6-12 hours for senna to work. You buy them as tablets or powder.
   • Talk to your doctor before taking senna if you have had surgery recently, if you are already using other laxatives, or if you have any other digestive system conditions.
   • Buckthorn is also sometimes used to treat constipation. It is only recommended for short term use (less than 8-10 days). It can cause side effects such as cramps, diarrhea, muscle weakness and heart problems. Do not use it if you are pregnant or breastfeeding, and do not give it to children under 12 years of age.
   • Don't take buckthorn if you have stomach or intestinal conditions such as appendicitis, Crohn's disease, or ulcerative colitis.

Method 4 of 4: Get professional help

1. Seek immediate help if you have severe pain or blood in your stool. This could be a sign that you have a more serious condition than constipation. After the doctor determines the cause of your symptoms, he or she can recommend the correct course of treatment. If you have any of the following symptoms, ask your doctor for a same-day appointment or visit the emergency room:
   • Blood from your rectum
   • Blood in your stool
   • Persistent pain in your lower abdomen
   • Bloated feeling
   • Problems farting
   • Vomit
   • Lower back pain
   • Fever
2. If you have not had a bowel movement in more than three days, see your doctor. You may need stronger prescription laxatives. In addition, your doctor can rule out possible underlying conditions causing your constipation.
   • A doctor can offer treatments that are not over-the-counter.
   • Laxatives usually start to work in about two days. You shouldn't use them for more than a week.
3. Visit your doctor for chronic constipation that doesn't improve with self-care. If you've had constipation a few days a week for at least three weeks, it's considered chronic. Your doctor can help you find out why you are so often constipated.
   • Tell the doctor what type of diet and lifestyle you have changed. They will likely recommend some things you can try to ease your constipation.
4. Contact the doctor if you have a family history of colon or rectal cancer. Constipation is a normal problem that will likely go away if you change your diet or lifestyle. While you probably don't have a serious health problem, it's best to discuss your medical history with your doctor. He or she can help you spot the signs of a serious condition so you can treat it early.
   • Your doctor will most likely recommend continuing your self-care regimen to relieve your constipation. Still, a visit to the doctor is worthwhile, to rule it out.

Tips

• If you keep having constipation, see your doctor.
• If nothing helps, you can also combine different methods. For example, you can eat more fiber, go for a walk, drink some senna tea and do yoga. But never mix multiple laxatives.
• Drinking foods high in fiber and plenty of water is not only good for existing constipation, it also helps prevent it in the future.
• While it can be difficult, try to relax and let your bowels (and gravity) do most of the work in the toilet.
• Try water with lemon. The acid in the lemon makes the stool softer.
• It can be difficult to predict which method will work, how well it will work and when it will start to work. Make sure you have the time and that you can go to the bathroom if you have to.

Warnings

• Never take more than the recommended amount of any drug. Overdose can have serious side effects.
• "Natural" does not always mean "safe". Consult your doctor or pharmacist before taking any natural remedy, especially if you already have other conditions. Herbs and foods can affect how certain medicines work.
• If you are pregnant or breastfeeding, always talk to your doctor before trying any particular method.
• Do not take laxatives if you have stomach pain, vomiting, or nausea.