NAIROBI, Kenya – Constipation, a common condition affecting many individuals, leads to over 8 million doctor visits annually.
This widespread issue can result from various factors including diet, lifestyle, medications, or underlying medical conditions.
In many cases, the exact cause remains unknown, termed chronic idiopathic constipation.
Key symptoms include fewer than three bowel movements per week, hard or lumpy stools, and difficulty or pain during bowel movements.
The impact on quality of life can be significant, affecting both physical and mental health.
Fortunately, numerous science-backed home remedies can help alleviate constipation.
First, increase water intake as dehydration is a common cause of constipation. Staying hydrated by drinking enough water can help prevent and relieve constipation.
Sparkling water may be particularly effective. Studies indicate that it can be more beneficial than tap water for relieving constipation, especially in individuals with chronic idiopathic constipation or indigestion.
However, sugary sodas should be avoided as they can worsen the condition.
You should also consume more fiber. Dietary fiber is crucial for healthy bowel movements. It increases the bulk and consistency of stool, making it easier to pass.
Soluble, non-fermentable fibers, such as psyllium, apple, oats, avocadoes, and sweet potatoes, are especially effective.
They are significantly more effective than insoluble fiber like wheat bran.
While increasing fiber intake is generally beneficial, it can sometimes exacerbate symptoms in individuals with IBS or chronic idiopathic constipation.
A balanced intake of both soluble and insoluble fibers is recommended.
Third, exercise regularly to improve constipation symptoms by promoting regular bowel movements. Sedentary lifestyles are linked to an increased risk of constipation.
Moderate activities such as walking, swimming, or cycling can help. However, vigorous exercise may worsen symptoms for some people with IBS.
Another remedy is to drink coffee. For some, coffee can stimulate bowel movements. Caffeinated coffee, in particular, can be more effective than water or decaffeinated coffee.
It also contains small amounts of soluble fiber that can aid in improving gut bacteria balance.
However, those with IBS may find that caffeine worsens their symptoms.
The use of herbal laxatives like senna is also a helpful measure. Senna is an effective herbal laxative available over-the-counter.
It contains glycosides that stimulate gut nerves, promoting bowel movements.
While safe for short-term use in adults, it is advisable to consult a doctor if symptoms persist.
Eating probiotic foods or taking supplements is also another measure to treat constipation. Probiotics can help manage chronic constipation by balancing gut bacteria.
Foods rich in probiotics, such as yogurt, sauerkraut, cheese, buttermilk, and kimchi, can be beneficial.
Probiotic supplements are also available and can improve stool frequency and consistency.
People should also consider over-the-counter or prescription laxatives, such as bulking agents, stool softeners, stimulant laxatives, and osmotic laxatives, are effective for constipation.
Consulting a healthcare professional can help determine the most appropriate type.
Low FODMAP Diet also helps treat and prevent constipation. For those with IBS-related constipation, a low FODMAP diet can be beneficial.
This involves limiting certain carbohydrates that are hard to digest.
While this diet can help, it should be combined with other dietary adjustments like adequate water and fiber intake.
Another home remedy is to incorporate glucomannan. Glucomannan is a soluble fiber from the Konjac plant that helps alleviate constipation.
Available in supplements or shirataki noodles, it acts as a prebiotic to improve gut bacteria balance.
Consumption of prebiotic foods also helps prevent constipation. Prebiotics feed beneficial gut bacteria, improving digestive health.
Foods like chicory, Jerusalem artichokes, garlic, onions, and bananas are rich in prebiotics, though those with IBS may need to avoid some of these foods.
Another home remedy for constipation is taking magnesium citrate. Magnesium citrate is an osmotic laxative available over the counter.
It can help relieve constipation and is often used in higher doses to prepare for medical procedures.
Eating prunes is also a natural remedy for constipation as they contain fiber and sorbitol, a sugar alcohol with a laxative effect.
Consuming prunes can be very effective, but those with IBS may need to avoid them due to their high FODMAP content.
Additionally, avoiding dairy for those who are lactose intolerant is another home remedy. Dairy can cause constipation in those with lactose intolerance or cow’s milk protein intolerance.
Eliminating dairy from the diet can help alleviate symptoms in these individuals.
