Constipation is a problem that we have all faced in our lives at one time or another. While it isn’t the most fun topic to talk about, it is important to know how to naturally relieve constipation.
First, we’ll go over the main causes of constipation – learning the causes can help to keep constipation away in the first place!
Causes of Constipation
The main reasons for constipation usually include dehydration, insufficient fiber in your diet, or a lack of physical activity.
In addition to that, changes in your daily diet and activities can also cause constipation. Your body seeks to find homeostasis through your normal daily routines. When you add in something new, such trying out a new diet or traveling, it forces your body to recalibrate.
When you try something new, be aware that it may causes fluctuations in your digestive system.
Natural Constipation Remedies
Below is a list of the best natural constipation remedies. Experiment and see which ones work best for you.
Prunes
Eating prunes is one of the oldest constipation remedies – and it’s one of the best! Prunes are amazing for constipation relief because they contain both soluble and insoluble fiber. In addition to this, prunes also contain sorbitol, a sugar alcohol that works by helping to draw water into your colon. This helps to soften your stool. You can read more about the benefits of prunes here.
The recommended amount of dried prunes is 3-4 for mild constipation. You can add more or less, depending on the severity of your constipation. A glass of prune juice is another option.
Magnesium
Taking a magnesium supplement is a great way to relieve constipation. Magnesium works by relaxing the muscles in your digestive tract, this helps to move stool through the intestines.
A dose of 300-400mg of magnesium is recommended per day. Getting this amount will help you maintain normal bowel movements. For cases of constipation, going over the daily amount can work as a gentle laxative. It is recommended that you go back to a normal daily dosage after you have experienced relief.
Lemon Water
Drinking a glass or two of lemon water is a great way to keep your system moving. Citric acid, which is found in lemons, activates your digestive system and will help your system to flush toxins. In addition to this, drinking water will aid in hydrating your body, which will help to soften your stool.
To make lemon water, simply squeeze lemon juice into a glass of water and drink. This will help to not only relieve your constipation, it will also make your water taste more refreshing!
Raisins
Similar to prunes, raisins are a great way to naturally relieve constipation. They work as a laxative to loosen stool and move it through your system. Eat a handful of raisins after a meal, it’ll help to keep your system running smoothly!
To learn more about the benefits of raisins for constipation, read more here.
Coffee
Coffee is beneficial for relieving constipation due to the fact that it stimulates your colon. Once your colon is stimulated, your body will start the bowel movement process.
The instructions are easy, simply drink a cup of black coffee. Don’t use cream, as dairy can add to your constipation problem.
One thing to note is that coffee is a diuretic, which means that it will drain your body of water. Make sure to continue drinking water with your coffee. A good rule of thumb is to drink one cup of water per cup of coffee.
The Best Way To Prevent Constipation
Maintaining a healthy diet mixed with plenty of fruits and vegetables will go a long way towards preventing constipation.
If you have an especially tricky digestive system, consider taking a daily fiber supplement. Fiber supplements can be beneficial in that they provide a combination of both soluble and insoluble fiber. This is especially handy if you are on the road traveling.
If interested, you can learn more here about the best fiber supplements.
A few other keys are to make sure to drink enough water each day. Eight 8oz glasses is a good start. In addition to this, make sure to exercise regularly. Exercise will help to keep your system moving, as well as helping you become a more fit person.
This is a guest post from Daniel from utzy.com.
