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Constipation is one of the most common digestive complaints in the United States. The normal frequency of bowel movements varies widely from person to person, from once or more a day to three times a week. In general, however, you are likely constipated if you pass a hard, dry stool less than three times a week.
Constipation can also make you feel bloated and uncomfortable, and you may find yourself straining during bowel movements.
Although constipation can affect anyone, it’s more common in women and in people over age 65. It also tends to occur during pregnancy, after childbirth or surgery, with certain medications such as opioid pain relievers, and with some conditions such as multiple sclerosis.
Natural Remedies for Constipation:
1. Fiber
A diet low in fibre may play a role in constipation. Insoluble fiber, which passes through the body almost unchanged, gives stools bulk and an amorphous texture, making them easier to pass. Foods that are high in insoluble fibre include whole grains, fruits, and vegetables.
Try wheat bran, brown rice, or whole grain bread.
Soluble fibre dissolves in water and forms a gel-like substance in the intestines. Prunes and figs can be added to breakfast or eaten as a snack.
Another option is to sprinkle one teaspoon of ground flaxseed over any meal. They can be found in packages at the health food store or some grocery stores. They have a mild, nutty taste. Learn about more ways to relieve constipation in Foods for Constipation.
Fiber supplements are also available, the most popular being psyllium supplements such as Metamucil. Guar gum and acacia fibre are also popular. Add fibre to your diet gradually to avoid bloating and gas. Also, be sure to drink enough water; otherwise, fibre can have the opposite effect and be constipating.
2. Fluids
Making sure you drink enough fluids, such as water, may help some people with constipation. Fluids make bowel movements softer and easier to pass.
Watch your consumption of alcoholic beverages and caffeinated beverages such as coffee and cola drinks, which can be dehydrating.
3. Laxative Stimulants
Many herbal laxatives and “dieter’s teas” are stimulant laxatives, or anthranoid laxatives.
They include herbs such as:
- Cascara sagrada
- Rhubarb and strawberries
- Aloe
- Senna
- Senna Tea
- Buckthorn
Some of these herbs, such as senna, are approved as over-the-counter treatments for constipation. Although they are meant to be short-term treatments, in reality, people may become dependent on them and use them for weeks, months, or even years at a time in order to have a daily bowel movement.
They should not be used for longer than a week unless under medical supervision. Prolonged use may cause the bowels to lose the ability to move on their own and has been linked to chronic diarrhea, potassium depletion leading to muscle weakness and potentially dangerous irregular heart rhythms, and kidney or liver impairment.
4. Biofeedback
Biofeedback therapy may help people with constipation resulting from pelvic floor dysfunction, a condition in which the pelvic floor muscles do not function properly. It occurs as a result of conditions such as obesity, an enlarged prostate, or after childbirth.
Biofeedback therapists teach how to better coordinate the muscles used to defecate. Approximately 70% of people have improved symptoms after biofeedback training.
Although biofeedback has only been explored as a treatment for this type of constipation relatively recently, results are promising.
For example, one study compared biofeedback (one session a week for five weeks) to laxatives (polyethylene glycol 14.6 to 29.2 grammes per day) plus education in people with chronic, severe pelvic floor dysfunction. All participants had previously tried fibre supplements, enemas, or suppositories, but hadn’t responded.
After six months, biofeedback sessions were more effective than thalaxatives, with 43 of 54 (80%) of the biofeedback patients versus 12 of 55 (22%) laxative-treated patients reporting major improvements.
Benefits appeared to last at least two years.
5. Probiotics
Probiotics, such as Lactobacillus acidophilus, are live microorganisms that are naturally present in the digestive tract. Some of the ways they are thought to promote health include suppressing the growth of potentially harmful bacteria, improving immune function, enhancing the protective barrier of the digestive tract, and helping to produce vitamin K.
There is some preliminary evidence that probiotic supplements may improve constipation.
For example: one study looked at the effect of an a probiotic beverage containing a strain of beneficial bacteria called Lactobacillus casei Shirota (65 millilitres a day) or a placebo on people with chronic constipation. The probiotic drink resulted in significant improvement in the severity of constipation and stool consistency.
Another study examined the effectiveness of another strain of probiotics on constipation in children and found no effect. Eighty-four children between two and 16 years of age with constipation took lactulose (a laxative) plus a probiotic supplement containing lactobacillus GG or lactulose alone. After 12 and 24 weeks, lactobacillus was not more effective than lactulose alone at treating constipation.
6. Acupressure
Acupressure is a traditional healing practise that involves the application of finger pressure to specific acupuncture points on the body.
A point that is often recommended by acupuncturists for constipation is Large Intestine 4. Although it hasn’t been studied for constipation, it is a simple home remedy that may work for some people. The point is at the highest spot of the muscle between the thumb and index finger when they are brought close together. Caution: this point is typically avoided during pregnancy.
With your thumb or middle finger at a 90-degree angle to the skin, apply gradually increasing pressure. Hold on for three minutes. The pressure should not be painful or uncomfortable.
7. Magnesium
A deficiency of the mineral magnesium may contribute to constipation.
Magnesium is found naturally in foods such as green leafy vegetables, nuts, seeds, and whole grains and in supplements.
Magnesium is needed for normal muscle function, including intestinal muscles. One recent study examined the intake of magnesium with constipation in 3835 women. Low magnesium intake was associated with constipation.
