Constipation is simply seen as the inability of one to conveniently pass stool for several days. This condition results in great discomfort and can lead to serious health complications. There are natural methods one can apply to relieve constipation. They include:
- Drinking plenty of water – Water generally is an essential nutrient needed by all living things for sustainability and functionality. Water plays an essential role in combatting constipation. Drinking enough water stimulates digestion and supports muscle function. Hard, dry feces are a common cause of constipation. However, the level of water intake facilitates or combats constipation. Dehydration is a major cause of constipation. It is important to get in the habit of drinking enough water to help the digestive system break down food effectively. Proper hydration also eliminates unwanted substances and gives rise to a smooth passage of waste products. Eight glasses of water or more per day is advisable. For a more effective result, adding lemon or lime juice to lukewarm drinking water increases the rate of combating this discomfort. Water also serves as a natural cleanser to the body. Stay healthy by keeping the body hydrated.
- Dairy Products – Dairy products, specifically yogurt and milk, are a good remedy for constipation. These foods contain strains of a healthy bacteria known as Lactobacillus. This bacteria aids in proper digestion. Regular consumption of dairy products can accumulate healthy bacteria in the gut to prevent chronic constipation.
- Eat Fiber-Rich Food – Food containing fiber such as fruit, brown basmati rice, prune and prune juice, and leafy green vegetables are essential to the proper functioning of the digestive system. Fiber naturally increases the water content of stool and helps bulk it up. Fiber aids in keeping the stool soft. Passion fruit is the highest-fiber fruit. Fiber helps the stool move more quickly and smoothly through the colon. An estimate of 20-35 grams of fiber each day is recommended for digestive system health.
- Intake of Magnesium-Rich Foods – Magnesium is regarded as one of the best natural remedies for constipation. A high intake of magnesium-rich foods reduces the incidence of constipation. Adequate intake of magnesium aids in softening stools. Examples of magnesium-rich foods are green, leafy vegetables, fish, and nuts.
- Use of Olive Oil – Olive oil is a nutrient-dense oil which stimulates the digestive tract. A teaspoon of olive oil before breakfast is recommended. For more effective results, add lemon or lime juice.
- Use of Castor Oil – This is another effective natural way of treating constipation. It stimulates the intestines and lubricates the bowel to enable the stool to slip out more easily. Castor oil is not recommended for pregnant women.
- Exercising the Body – Exercise is an important aspect of overall health, but can also aid digestive system function. Exercise strengthens the muscles and encourages digestion. Keep the body and digestive system healthy through regular exercise. A cold bath after exercising can be therapeutic for muscles and the digestive system.
A balanced diet is extremely important in digestive health. Do not take more than the recommended daily intake of the above-mentioned foods, as excessive intake may lead to side effects such as nausea, vomiting, diarrhea, and abdominal cramps.