What goes on in the bathroom is usually kept behind closed doors, so when you experience a problem like constipation, it can be hard to ask for advice. However, it’s a surprisingly common problem. According to the National Institute of Health, 42 million Americans experience constipation and according to My Bowel UK, an estimated 2 million people are currently living with chronic constipation.
How often you have a bowel movement depends on a lot of factors, and whilst some people have several a day, many others may only have between one to four a week. However, when you suddenly feel the bloating pain of constipation, it’s hard to mistake.
Although anyone who has experienced constipation can tell you it certainly makes life more difficult, you don’t always have to resort to powerful laxatives or medications to keep your system regular. For most people, a simple at-home solution will do the trick to get your body back on schedule. You might even already have some of the ingredients tucked away in your kitchen cupboards.
1. Peppermint Oil
Who doesn’t love this minty breath freshener? However, it does way more than cleanse your pallet – according to the NHS, when researchers reviewed four trials with over 300 people who used peppermint oil vs. a placebo to treat irritable bowel syndrome (IBS), they found people who took peppermint reduced their symptoms by 57 percent. Since constipation, cramps and stomach pain are all common symptoms of IBS, peppermint oil might also help ease your own constipation. The New York Times says health professionals recommend taking peppermint oil in coated capsule form for the greatest benefits.
2. Fibre
Although it’s a common recommendation, fiber is hit or miss. The NIH says low fibre diets can cause constipation, so if you suffer from constipation occasionally, more fibre might help. On the flip side, if your constipation is chronic, lowering fiber might be the solution. Sounds contradictory, but it demonstrates just how unique we all are, as a study published in World Journal of Gastroenterology asked people with chronic constipation to stop eating fibre. Incredibly, the people who ate no fiber had a bowel movement every day, compared to every 6.83 days for those who had a high fibre diet. People with no fibre didn’t experience bloating, either, and had no straining.
Constipation is more than annoying, but by experimenting with a few of these everyday items, you’ll get your system back on track in no time.
3. Prunes
If you’ve ever eaten one too many prunes, you already know the power of this tiny fruit. If first-person experience isn’t enough proof of their ability to relieve constipation, a study published in Alimentary Pharmacology & Therapeutics might convince you. Researchers asked people with chronic constipation to eat 50 grams of prunes (about 12) twice a day for three weeks. They compared prunes to another common treatment, a soluble fibre called psyllium. The results? Prunes were safe and more effective than psyllium, even for moderate constipation, so the researchers recommend eating prunes first.
4. Probiotics
We’ve all seen those commercials for yogurts that claim to keep you regular and help your gut, and it turns out, as long as they contain probiotics, they really might help. After reviewing 14 studies, researchers concluded that people who regularly consumed probiotics, especially ones that contained Bifidobacterium, had 1.3 more bowel movements a week according to Harvard Heath Publications. Although yogurt is the most well-known source of probiotics (including some dairy-free coconut varieties), you can also get them in some cheeses, Kefir, tempeh, and in capsule and sachet form.
5. Warm Water
Constipation occurs when your digestive system is dehydrated says Yuri Elkaim of US News, so it makes sense that drinking water would help. However, warm water might be even better. In an interview with Runner’s World, gastroenterologist Felice Schnoll-Sussman, MD, recommends drinking a warm beverage, like warm water or tea. Not only will it hydrate you, the warmth will widen blood vessels to get your bowels going.
References:
http://herbs.motherearthliving.com/5-everyday-herbs-for-indigestion/
http://www.everydayhealth.com/digestive-health/five-home-remedies-for-constipation.aspx
Author Bio:
Ella James is an aspiring author who is pursuing a Health Services Administration degree from St. Petersburg College, USA. She is an active contributor to Consumer Health Digest. Her interests include reading and writing about health, fitness, and skincare science. Get connected with her on Facebook and Twitter.
