7 natural and effective tips against constipation

Sometimes a person may have difficulty having a bowel movement. Here are some natural remedies that can help a person have a bowel movement and how changes in diet and lifestyle can help them stay healthy and regular.

Everyone has a different bowel movement. The rate of defecation varies, but experts consider it to be between three times a week and three times a day.
Many factors can affect the ability to defecate, whether it’s diet, illness, or a change in routine.

A laxative is a medicine that promotes bowel movement. There are also natural remedies that people can use as alternatives. This article examines seven of these options.

You can try some natural remedies to promote bowel movement. Here is a list of actions to take and foods and drinks to try that can help treat constipation.

7 tips to improve constipation

1. Work out

Exercise can stimulate the muscles in the lower part of the digestive system. This part of the intestine gets rid of body waste in the form of stool.

2. Relax and pause

Not being able to have a bowel movement when you want to can be stressful. It is not healthy to force the body to defecate. So try to relax and take your time. Raising the knees above the hips can make it easier to pass stools. Resting your feet on a block or chair when sitting on the toilet is one way to raise your knees.

3. Peach

This dried fruit is an excellent source of fiber, and the fiber helps move food through the digestive system. Eating a few prunes can help promote bowel movement. Dried peaches are available in health food stores and online.

4. Sina

Senna is a plant, and some use its leaves and fruit as a natural laxative. It is available online in liquid or tablet form. The factory takes about 8 hours to operate. Some people choose to take senna before bed, which allows the medication to work throughout the night. This often allows you to have a bowel movement in the morning. Senna is a natural substance that people have used for centuries to relieve temporary constipation. However, long-term use can lead to addiction that requires increasing doses to achieve the same effect. Long-term use is not recommended and may cause irreversible adverse effects on the gastrointestinal tract.

5. kiwi

Kiwi is rich in fiber, and research suggests that it may aid in digestion. This may mean that kiwi can be a useful natural laxative to try.

6. Coffee

Some research suggests that coffee might help people have a bowel movement. A 2015 study reports that decaffeinated coffee was associated with reduced time to have a bowel movement after bowel surgery. A 2017 article notes that caffeinated coffee may have a laxative effect on some people. It’s not clear why coffee has an effect, but drinking a cup can help a person have a bowel movement.

7. Linseed oil

A small 2014 study found that flaxseed oil works well in treating constipation. The people who participated in the research took 4 milliliters of flaxseed oil daily. One can take flaxseed oil in supplement form which usually comes in the form of capsules. Flaxseed oil supplements can be purchased online.

When you want but you can’t

There is not always a clear cause for constipation. This often happens because a person is not eating enough fiber, drinking enough fluids, or exercising enough. Stress or a change in routine can also cause constipation, and constipation can be a side effect of some medications. While traveling, a person may not go to the bathroom at their usual times, drink water regularly, or eat their regular diet. It can help to schedule bathroom breaks to try to maintain a routine.
Stress or worry about using the toilet outside the home can prevent people from emptying their bowels. A person should try to relax, feel comfortable and not rush.

Tips for a healthy bowel movement

Eating high-fiber foods, drinking plenty of water, and having regular bowel movements can help prevent constipation.

Consume fiber

Eating a diet that contains enough fiber can help keep your digestive system healthy. There are two main types of fiber in the diet: soluble fiber and insoluble fiber.

Fiber sources are:

soluble

the fruit
oats
Legumes, such as beans or lentils

It does not dissolve in water

Pasta, bread and whole grains
Peel fruits and vegetables, such as potatoes or apples
brown rice
Foods like french fries, ice cream, and processed foods don’t contain a lot of fiber.

drink water

Drinking enough water helps soften the stool, making it easier to pass. Recommendations vary for how much water an adult should drink.

regular bowel movements

Trying to have a bowel movement around the same time each day can help some people have a regular bowel movement. A person should try to have a bowel movement as soon as the urge appears. If you delay defecation, the body reabsorbs the water, making it difficult to pass stools. The body needs time to digest food, so allow some time to pass before trying to defecate after a meal. Regular meals also promote regular bowel movements. Allowing enough time to go to the bathroom and make it a place to relax may help. Straining can make it difficult to pass stools when needed.

* Presse Santé strives to convey health knowledge in a language accessible to all. In any case, the information provided cannot replace the advice of a health professional.

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