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Constipation is a common issue that most of us experience at some point in our lives, and can be a side effect of weight loss medication particularly when moving up in dosage. But whether it’s due to medication, stress, changes in diet, lack of physical activity, or dehydration, dealing with constipation can be uncomfortable and frustrating.
While there are over-the-counter medications to help, many people prefer to try natural, non-medical remedies first. Fortunately, there are several effective ways to relieve constipation naturally and get your digestive system back on track. Here’s a guide to some of the best non-medical solutions for constipation.
1. Increase Fibre Intake
One of the most well-known remedies for constipation is boosting your fibre intake. Dietary fibre adds bulk to your stool, making it easier to pass through the intestines. There are two types of fibre—soluble and insoluble—and both are important for digestive health.
Soluble Fibre: Found in foods like oats, apples, carrots, and beans, soluble fiber absorbs water and forms a gel-like substance in the digestive tract, helping to soften the stool.
Insoluble Fibre: Foods like whole grains, nuts, seeds, and vegetables contain insoluble fibre, which helps add bulk to stool and speeds up its movement through the intestines.
To gradually increase your fibre intake, incorporate more fibre-rich foods like fruits, vegetables, whole grains, legumes, and seeds into your daily diet. Aim for around 25–30 grams of fibre per day to support healthy digestion.
2. Stay Hydrated
Dehydration is a common cause of constipation. When your body lacks sufficient fluids, it draws water from the stool, making it hard and difficult to pass. Ensuring you drink enough water throughout the day can help soften the stool and make bowel movements easier.
Water: The simplest and most effective way to stay hydrated is by drinking plenty of water. Aim for at least 8–10 glasses of water a day, more if you're physically active or in a hot climate.
Hydrating Foods: In addition to drinking water, you can also consume water-rich foods like cucumbers, watermelon, oranges, and leafy greens to boost hydration.
3. Move Your Body
Physical activity is another key factor in maintaining healthy digestion. Regular movement helps stimulate the natural contractions of the intestines (known as peristalsis), which encourages bowel movements.
Walking: Something as simple as a 20–30 minute walk can help get things moving in your digestive tract. Walking after meals is particularly effective in promoting bowel regularity.
Yoga: Specific yoga poses can also aid digestion and relieve constipation. Poses like child’s pose, seated forward bend, and twist poses gently massage the abdominal organs and stimulate bowel function.
Exercise: Aerobic exercises like running, swimming, or cycling increase blood flow and encourage intestinal muscle contractions, which can prevent constipation.
4. Try Natural Laxatives
There are several natural laxatives that can help relieve constipation without the need for medication. These foods and drinks work by softening the stool and promoting bowel movements.
Prunes: Prunes are a classic remedy for constipation, and for good reason. They’re high in fibre and contain sorbitol, a natural sugar alcohol that has a mild laxative effect. Eating a few prunes or drinking prune juice can help stimulate bowel movements.
Flaxseeds: Rich in fibre and omega-3 fatty acids, flaxseeds can help soften stool and reduce constipation. You can add ground flaxseeds to smoothies, oatmeal, or yogurt to reap their digestive benefits.
Aloe Vera Juice: Known for its soothing properties, aloe vera juice can also have a mild laxative effect when consumed. It helps soften the stool and ease bowel movements.
Chia Seeds: These tiny seeds are packed with fibre and expand when mixed with liquids, forming a gel-like consistency that can help ease constipation. Try adding chia seeds to smoothies, yogurt, or water.
5. Create a Regular Routine
Establishing a regular bowel movement routine can help train your body to go at the same time each day. The key is to listen to your body and not ignore the urge to go when it arises.
Morning Routine: Many people find that their body naturally wants to have a bowel movement in the morning. Try drinking a warm glass of water or herbal tea right after waking up to stimulate digestion.
Relaxation: Stress can interfere with your digestive system, so it’s important to relax when you’re trying to have a bowel movement. Taking deep breaths or sitting quietly for a few minutes can help ease the process.
6. Consider Probiotics
Probiotics are beneficial bacteria that promote gut health and support regular digestion. Consuming probiotic-rich foods or supplements can help balance the gut microbiome and relieve constipation, especially for those with chronic issues.
Yogurt and Kefir: Both of these fermented dairy products are packed with probiotics that can improve digestion and prevent constipation.
Fermented Foods: Other probiotic-rich options include sauerkraut, kimchi, and miso. Incorporating these into your diet can support overall gut health and help maintain regular bowel movements.
7. Cut Back on Processed Foods
Highly processed foods, especially those low in fibre and high in fat, can slow down your digestion and lead to constipation. Foods like fast food, chips, and sugary snacks can be especially problematic because they lack the fibre needed for healthy digestion.
Instead, focus on whole, unprocessed foods that are rich in nutrients and fibre. The more whole fruits, vegetables, and whole grains you incorporate into your diet, the better your digestive health will be.
Constipation can be uncomfortable, but it’s often a temporary condition that can be managed with a few simple lifestyle changes. By focusing on a fibre-rich diet, staying hydrated, moving your body, and trying natural laxatives, you can support your digestive system and find relief without the need for medication.
However, if constipation persists or is accompanied by severe pain, it's important to consult a healthcare professional for further evaluation.
Listen to your body, and with a few mindful adjustments, you’ll be back on track in no time!