Don’t use this as a long-term solution. High levels of sorbitol can cause stomach irritation and other digestive problems.
Don’t overdo it. Too much coconut water can have the opposite effect, giving you very loose stools.
Similarly, flax oil and orange juice is a common, but unverified, home remedy for constipation. In general, doctors do not recommend using mineral oil or castor oil for constipation remedies. Mineral oil can cause problems such as vitamin deficiencies, and castor oil can lead to long-term constipation.
Drink one cup of warm water with a tablespoon of lemon juice added first thing in the morning, on an empty stomach. For added nutritional benefit and taste, add a small amount of raw honey and some turmeric powder.
While the research regarding probiotic cultures and constipation is somewhat mixed[3] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source , and probiotics are typically used to treat diarrhea, it’s true that intestinal flora is an essential part of overall digestive health. Some favor the prebiotic approach over the probiotic approach because if you feed your existing probiotics, you encourage growth of the good bacteria—as opposed to ingesting good bacteria from another source (typically cows). With prebiotics you are establishing your own stable healthy gut, and don’t have to rely on feeding it new bacteria. You create a situation of competitive exclusion whereby the bad bacteria is less able to find food to eat because the good bacteria is growing faster, outnumbering the bad bacteria and out-eating the bad bacteria.
Don’t use this as a long-term solution to your morning toilet routine. [4] X Research source Coffee is a diuretic, which means it draws water out of your stools and makes them more difficult to pass. Limit your caffeine in-take as much as possible.
Carry a refillable liter bottle around with you during the day, and try to drink it through once before lunch, and once after. Easy to remember. Start your day with a glass of water to help you remember to keep drinking throughout the day. Avoid over-consuming alcohol. Alcohol and caffeine can both leech fluids from your system, causing drier stools.
Bran and other whole grains found in high-fiber cereals, breads, and brown rice Vegetables such as broccoli, brussels sprouts, carrots, and asparagus Dark and leafy greens like kale, spinach, and chard Fresh fruits, like apples, berries, plums, and pears Dried fruits such as raisins, apricots, and prunes Beans, legumes, and lentils
Try replacing red meat with leaner sources of protein, like fish and beans. Try cooking more of your own meals, to avoid consuming too many processed and packaged foods, which are typically very high in saturated fats.
Try replacing red meat with leaner sources of protein, like fish and beans. Try cooking more of your own meals, to avoid consuming too many processed and packaged foods, which are typically very high in saturated fats.
Common fiber supplements and bulk-forming laxatives available over the counter include Metamucil, FiberCon, and Citrucel.
Wait about an hour after a meal to exercise. You need to allow enough time for blood to flood to your stomach and digestive organs to allow for proper digestion. Just taking a walk after a meal can be one of the best types of exercise for promoting healthy bowel movements. Try to walk for at least 10-15 minutes three times a day, if you can.
Never hold it in. Holding in the urge to go can make your constipation worse. If you regularly go in the morning, but rush right off to work, try waking up a little earlier and eating breakfast at home. Give yourself plenty of time to relax and use the toilet before you go off into the world.
Poorly chewed food might not necessarily cause you to be constipated, but it can contribute to intestinal blockages, along with poor fiber, which can cause trapped gas and constipation. Chewing your food poorly makes constipation worse.
Try meditating, or using progressive muscle relaxation, focusing your energy on flexing an individual muscle and moving that attention throughout the rest of the body progressively. Travel constipation is a regular problem for people. If you struggle to make your bowel movements regular when you’re traveling, try to be proactive, by
Ask your doctor about using laxatives. There are a variety of types, including lubricant laxatives, osmotic laxatives, and stimulants. Laxatives can offer short-term relief, but might worsen the situation in the long run. If you have diabetes, ask your doctor before taking osmotic laxatives because they can cause electrolyte imbalances and other problems. Stool softeners such as Colace and Surfak make stools easier to pass by adding fluid to them. Having softer stool can prevent you from having to strain during bowel movements. Your doctor may recommend one of these products if your constipation is due to childbirth or surgery. A naturopath can give dietary and lifestyle advice, and look at any underlying health concerns.
