Constipation is a condition where food moves slowly and with difficulty through the intestines, causing it to stagnate in the digestive tract. If you manage to go to the toilet for a “serious” matter less than 3 times a week, constipation can already be diagnosed.
It is one of the most common and troublesome digestive issues. How can we solve it without medication or surgical intervention?
Constipation: Symptoms
The most common symptoms of constipation include:
- Infrequent urge to defecate;
- Bloating;
- Abdominal pain and cramps;
- Pain in the anal area;
- Feeling that the bowel movement is incomplete;
- Hard, small stools;
- Sensation of rectal blockage, and more.
What Causes Constipation? Key Reasons
- Dietary changes (e.g., altered eating schedule);
- Eating disorders;
- Changes in daily routine, such as traveling;
- Insufficient water intake;
- Low fiber content in food;
- Excessive consumption of dairy products or other constipating foods;
- Reduced physical activity;
- Ignoring the urge to defecate;
- Stress;
- Older age (so-called senile constipation);
- Bowel obstruction;
- Diagnosed irritable bowel syndrome (IBS);
- Diverticulitis – a disease caused by impaired colon motility;
- Excessive use of laxatives;
- Certain medications that may cause constipation, such as painkillers, antidepressants, allergy medications, blood pressure medications, seizure medications, and anemia treatments;
- Antacids containing calcium or aluminum;
- Pregnancy (constipation during pregnancy is also a very common issue);
- Colon cancer;
- Neurological diseases, such as Parkinson’s disease or multiple sclerosis;
- Hypothyroidism (underactive thyroid);
- Excess calcium in the body (hypercalcemia) due to overactive parathyroid glands, medication use, cancer (lung, breast cancer, multiple myeloma), and more.
What to do when you’re constipated: small lifestyle changes anyone can make
Constipated? There are various ways to treat this condition. The most suitable methods depend on how often constipation bothers you — whether it’s a new or long-standing issue. Consider what new habits might have triggered it.
The good news is that most people can relieve constipation on their own without medical help or medication. The first step is to adjust daily habits.
Drink more fluids, especially water
Start by eating regularly and increasing your fluid intake. The recommended amount for an average adult is around 2 liters (8 glasses) of water per day.
So, what’s the first step to relieve constipation? Pour yourself a glass of water and sip generously throughout the day.
Eat Fiber-Rich Foods
For some people, simply adding more vegetables, fruits, nuts, whole-grain bread, whole-wheat pasta, brown rice, and other whole grains to their daily diet is enough to improve digestion.
Beneficial options include bran, flaxseeds, and the daily ritual “Gut Prime”, which contains freeze-dried blueberries – an excellent source of fiber, antioxidants, and other valuable nutrients.
Aim to eat at least 5 portions of fruits and vegetables daily (about 400 grams). However, increase your fiber intake gradually to avoid bloating.
Consume foods or supplements with prebiotics
Probiotics are beneficial gut bacteria, while prebiotics are nutrients that feed these bacteria and create a favorable environment for them. Studies [1] have shown that prebiotics are effective in treating chronic constipation, helping improve stool consistency and reduce bloating.
The “Gut Prime” blend can also support your daily diet with 2 billion live bacteria and natural ingredients. It nourishes beneficial gut bacteria with natural prebiotics from larch heartwood.
Stay Active
Constipation often signals that you’re spending too much time sitting, so find ways to move more.
Regular physical activity is essential not only for overall health and well-being but also for maintaining a healthy digestive system.
You don’t need to sign up for the gym right away – simply walk more, exercise at home, ride a bike, or go for a swim.
Try to develop a habit of daily bowel movements at the same time
The best time for this routine is in the morning, when intestinal activity and peristalsis are at their peak. However, if you’re in a rush in the morning, try scheduling bowel movements after dinner, when the digestive system is still active.
Home Remedies for Constipation
Struggling with constipation again? Wondering what helps with constipation? Keep these natural remedies at home – they’re simple foods and drinks that act as natural laxatives.
Prunes
Prunes are an excellent source of fiber. Eating a few prunes can stimulate bowel movements. Prune compote is another great option to relieve constipation.
Senna Leaf Tea
Many people use senna leaves or fruit as a natural laxative. You can find various products – from teas to tablets.
Senna leaf effects can be felt within 8 hours, but long-term use is not recommended, as the body can become dependent and it may negatively impact the digestive system.
Kiwis
Kiwis are rich in fiber. A 2019 study [2] found that kiwis may improve digestion and act as a natural laxative.
Coffee and Other Warm Drinks
ConstipationResearch shows that coffee can ease bowel movements. A 2021 review [3] highlights that coffee compounds may improve intestinal motility, helping those with constipation.
Flaxseeds
Ground flaxseeds mixed with water create a gel-like substance that can help soften stools and act as a natural laxative. Regular consumption of flaxseed oil can also benefit those suffering from constipation.
In short, try different remedies and discover what works best and most effectively for your body!
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