Constipation is a bowel issue that prevents you from passing stool as often and as well as you should. It can be quite uncomfortable when it happens and you quickly seek out remedies to get rid of constipation.
This ailment is so common that over 8 million reported doctor’s visits are about constipation.
It even gets more prevalent with age as statistics show that about 33 percent of adults in the US above 60 show symptoms of constipation.
What causes constipation is not quite cut out. It could be different things for different people.
In some cases, it could be what you eat or maybe avoid eating, lifestyle choices, disease, or even medication.
When constipation strikes, it can have a serious effect on one’s mental and physical wellness.
If you combine those with the fact that it can be very uncomfortable, you will understand the need for quick remedies to get rid of constipation.
This issue happens when stool stays too long in the large intestine which could happen for different reasons.
The longer the stool stays, the more moisture the large intestine will absorb from it.
This is why we sometimes experience dry and hard poo.
Generally, one is considered constipated when it does not poo up to 3 times a week.
Other symptoms you might notice are:
- Bloated Stomach
- Hard and lumpy stools
- Feelings that there’s something left to pass out
- Loss of appetite or a continuous feeling of being filled
Sometimes, one might notice bright red blood in the stool or when you wipe.
Types of Constipation
There are mainly two types of constipation and you can tell them apart by how it affects you.
- Functional Constipation – This is caused by how your rectum, colon, and anus are functioning.
It is often this type of constipation that afflicts most people.
- Secondary Constipation – This type is brought about as the effects of other medical conditions.
It could also be caused by a medication you took.
11 Home Remedies to Get Rid of Constipation and Bloating Fast
There are different ways to get rid of constipation. As you might have known by now, we are proponents of natural remedies.
So, that is what we’re presenting you with today.
1. Abdominal Massage for Constipation
Abdominal massage is an effective way to get rid of constipation.
Massage can reduce colonic transit time and increase the frequency of bowel movement.
It can relieve the pain and discomfort associated with constipation and triggers peristalsis as well.
How to do an abdominal massage:
- Lie on your back then use both your hands to gently press your abdomen.
- From the lower right side of your tummy, make gentle circles in a clockwise direction while applying some pressure.
- With your right hand, use the palm to apply some pressure to the inside of your hip bone.
- Switch to the other hand and apply some pressure to your left hip bone just as you did the right.
- Use the fingertips of both hands to press down on your abdomen and then pull up.
You can do this multiple times, however, make sure you don’t press too hard and avoid overdoing things.
2. Drink Plenty of Water
Since constipation is often caused by dehydrated stool, taking water can quickly turn things around.
Rehydrating yourself will get the stool in your large intestine moving.
It is also one of the best stool softeners.
Studies have shown that drinking sparkling water is more effective than tap water at getting rid of constipation.
It even works for more serious cases such as Irritable Bowel Syndrome (IBS).
3. Exercise for Constipation Relief
If you lie down too soon after a heavy meal or you fall asleep, you could wake up constipated.
This is so because your digestive system will become slow and the food will not move through your colon as it should.
Getting a little active after a meal can speed up your digestive system.
This will help food pass through their paths easier and faster especially if you drink lots of water.
You can do exercise to prevent constipation.
If you’re already constipated, doing some exercise can reverse the dormancy in your digestive tract.
Research shows that doing exercise can be a good way to get rid of constipation.
4. Eat Some Fiber
Taking fiber has been shown to increase the bulk and make bowel movement more consistent.
Studies show that 77 percent of chronic constipation patients who supplemented with fibers got relief.
Kindly note that not all types of fibers have a positive effect on all types of constipation.
For instance, insoluble fibers found in vegetables, wheat brans, etc. add bulk to your stool and increases colonic transit.
Soluble fibers found in peas, nuts, oat bran, etc. absorb water and form into a gel that softens and improve the consistency of your stool.
5. Take Senna
Senna is an herbal laxative and is commonly used to get rid of constipation.
It is available over the counter and you can either use it rectally or orally.
It speeds up bowel movement by stimulating the nerves in the gut with compounds called glycosides.
After a few days of using Senna and there is no improvement, it is advised to see your doctor.
This herbal mixture is not recommended for pregnant or breastfeeding women and those with certain health conditions.
6. Caffeinated Coffee
Coffee is a popular drink despite some questionable press surrounding it.
However, there is something good that even science agrees with. It works great for getting rid of constipation.
Coffee can stimulate the distal colon which pushes waste out of your body faster, hence, it helps you poop.
It is also said that ingesting coffee can help the body release some hormones that aid digestion and speed up bowel movement.
However, hot herbal laxative tea or warm water laced with lemon, which is a laxative on its own, are also natural remedies to get rid of constipation.
There is a flip side to drinking coffee as a remedy to get rid of constipation.
It can dehydrate, so be sure to drink lots of water.
It is said that most people who have chronic constipation have some sort of imbalance in their guts.
Eating probiotic foods can correct such imbalance.
Probiotic foods and supplements can produce short-chain fatty acids as well as lactic acids which aid gut movement and make passing stool easier.
8. Eat Prunes to Get Rid of Constipation
Sorbitol is a sugar alcohol and it has laxative effects.
This substance is abundant in prunes and prunes juice.
In fact, prunes have been called nature’s remedy for quick constipation relief.
It has been said that prunes can be more effective than fiber at combating constipation.
However, do not use prunes if you have IBS.
9. Olive Oil to Get Rid of Constipation
This is a natural remedy for constipation that involves what you already eat.
This might not be an instant constipation relief medicine but you will notice the result fast enough.
When you ingest olive oil, it flows into your digestive tract lining the insides of your large and small intestines.
This helps the food in your colon move faster.
It also softens your poop and speeds up slow transit constipation.
Some people might not be so excited about drinking spoonfuls of olive oil but it is a go-to home remedy for constipation.
The ideal recommendation is to take 2 teaspoons on an empty stomach.
10. Citrus to Treat Constipation
Citrus fruits such as grapefruits and oranges are rich in the flavanol, naringenin.
And these are the active ingredients that make these fruits an effective remedy for getting rid of constipation.
Studies on animals have shown that naringenin causes the colon to secrete fluids which brings about better bowel movement.
11. Baking Soda to Get Rid of Constipation
Baking soda has been used as a remedy for constipation for many years.
You likely already have baking soda in your pantry for one reason or another.
Baking soda is alkaline and it can neutralize stomach acid.
A baking soda drink is good for relieving bloating and constipation.
- To make the drink, mix one teaspoon in a cup of water and drink it.
- It is said that the effect of consuming baking soda is to pull water into your digestive tract and also cause muscle contractions.
- These help to move your bowels more often.
- You can also make a baking soda bath to reduce rectal pains from extreme constipation.
- To make the bath, fill your tub with warm water.
- Add 2 ounces of baking soda to it and mix it well.
- Soak yourself in it for about 20 minutes.
Kindly note that baking soda contains sodium.
Consuming too much of it can cause some serious health problems.
So, be mindful of how you use this remedy for constipation.
- Laxatives for Weight Loss: Are They Safe?
- How to Debloat Your Stomach Quickly- 10 Home Remedies That Work
There you have it, a list of natural remedies to get rid of constipation.
Kindly note that some of them will not give you complete relief immediately.
You have to keep using them for a few days. So, be steadfast with your treatment of choice and you will soon find relief.