What is Constipation
If the bowel movements are less than three times a week and there is difficulty in the passage of stools, it is called constipation. There are many reasons for constipation.
• It can be due to insufficient quantities of fiber and water consumption in a day.
• Not doing any physical activity
• Holding the stools for long periods.
• Usage of antidepressants and acids especially rich in calcium and Aluminium.
The severity of symptoms of constipation varies from one person to another person. We can consider constipation to be nothing but the result of the slow movement of food through the digestive system. Constipation can take a toll on both our mental and Physical health. So it is quite important to get rid of constipation as soon as possible. In this article, we are going to list out some tips to get rid of constipation easily at home.
Consume a sufficient amount of water
Dehydration can be one of the major reasons for constipation. Make sure to drink at least 7 to 10 glasses of water every day to improve bowel movement and get rid of constipation. Some people may feel instant relief when they consume carbonated water or carbonated sugary drink. But studies have shown that consumption of carbonated sugary drinks can even worsen the condition as it is not at all good for gut health.
Consume more fiber in your diet
Good fiber intake increases the bulk and consistency of bowel movements making it easier to pass through the digestive tract. There are two kinds of fiber available they are water soluble fiber and insoluble fiber.
Vegetables and whole grains are good examples of insoluble fiber that can add bulk to the stools. Barley, nuts, seeds, beans, lentils, fresh fruits, vegetables, etc are good sources of soluble fiber that can soften the stools thereby relieving constipation. It is recommended to consume a mix of both soluble and insoluble fibers to get improvement in the condition.
Include physical activity
Several studies have shown that physical activity can improve bowel movement and thereby provide relief to constipation. Although exercise cannot completely prevent or reduce constipation, it can however improve the condition by regulating bowel movement and helping in reducing bloating and gas. Moderate exercises like brisk walking and cycling can improve digestive symptoms.
Include probiotic foods in your diet
Probiotics are nothing but useful bacteria that are naturally present in our gut. Probiotics are also present in curd. Studies have shown that consuming more probiotic foods can help you improve the balance of the good bacteria in your stomach and reduces constipation. If you are allergic to curd or do not want to include it in your diet you may also consume probiotic supplements available in the market.
Include prebiotic foods
Prebiotics are an indigestible carbohydrate fiber available in certain foods. Prebiotics improve digestion by feeding good gut bacteria. This can improve the probiotic bacteria count and helps in the balance of good gut bacteria. Garlic, onions, bananas, chickpeas, etc are some examples of foods that contain prebiotic bacteria.
Avoid dairy if you are intolerant
Consuming dairy products can have different effects on different people. Consuming dairy products like milk and curd can improve the health and gut condition of some people. However, consuming dairy products can cause constipation in some people who are lactose intolerant to it.
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As we grow up some people can not produce the necessary enzymes and bacteria to digest the lactose present in the milk. So as a result they cannot digest it and it is called lactose intolerance. So for people who are lactose intolerant, it is advisable not to consume dairy and replace it with calcium-rich foods instead.
Laxatives to treat constipation
Consuming laxatives to treat constipation should not be the first step you should take. Try to follow the above-mentioned easy solution to bring a change in your lifestyle and completely eliminate constipation. However, if you are suffering from chronic constipation and you do not find relief from your condition with the simple tips then you can consult a doctor and try consuming laxatives. There are different forms of laxatives present in the market like bulk-forming fiber supplements, lubricant laxatives osmotic laxatives, stimulant laxatives, stool softeners, etc.
