Treat Constipation Naturally

Constipation is a common problem that affects most people in at least some part of their life. But usually many people don’t suffer much as they can get rid of it easily and may not remain in this problem for a longer period. But there is no shortage of people suffering from chronic constipation. These patients have to regularly use laxatives and take other important measures to keep themselves away from this nuisance. 

We are well aware that constipation causes a few minor discomforts in the body like headache, bloating, indigestion, etc. But recent studies have proved that chronic constipation is a serious condition that can cause even a few deadly diseases and create harm to important body parts. There are greater chances for people suffering from chronic constipation to develop colorectal cancer. 

The harmful impacts of constipation are not limited to the intestinal area. It can create diseases in adjacent body parts as well. Another study shows that chronic constipation is linked to kidney disease also. 

Therefore, it is necessary to check this problem as early as possible and don’t let it get worsen to the point of no return. Fortunately, the best remedy for constipation lies in adopting important lifestyle changes and taking a few natural sources to prevent yourself from any serious harm that constipation causes. Long-term use of laxatives is also harmful and you must convert to natural sources for treatment especially if you have chronic constipation. 

Natural Ways to Cure Constipation

Following are important natural ways that will keep you fit and healthy by protecting you from constipation. These have been proved scientifically.

Take Dietary Fiber

The most important factor behind the occurrence of severe constipation is the lack of dietary fiber in our diet. This natural ingredient is found in most plant-based foods (vegetables, fruits, pulses, nuts, etc.). Eating too few plant-based foods or using refined foods (e.g. refined cereals, white sugar, etc.) will decrease the amount of fiber in the daily diet which will ultimately result in constipation.

Dietary fiber is of two types; soluble and insoluble. Both these types of fibers have an important role in the digestive process including the elimination of constipation. Most cereals have insoluble fibers while fruits and vegetables have more soluble fiber. Few fruits and vegetables have both types of fibers (insoluble fiber in their skin and soluble in their pulp). It is advised that young persons should take a minimum of 20 grams of fiber in their daily food while the recommended amount is 30 grams per day. 

Minimum 20g of fiber is necessary for constipation prevention

The use of fibers in the daily diet and their effects on constipation has been proved through a comparison between U.S. and Kenyan populations. In the U.S., very little dietary fiber has been used resulting in a high level of occasional and chronic constipation. On the other hand, people in Kenya (and other African countries) use a large amount of roughage in their daily diet and the instance of constipation is rare in this African country.

Fruit juices usually have no fiber in them. Therefore, it’s better to eat fruits and vegetables wholly to get a high amount of fiber present in them.

Drink Plenty of Water

Dietary fiber is necessary but it is not the only thing required to prevent and eliminate constipation. A large amount of water is also required for constipated patients. Fruits and vegetables are a good remedy for constipation not only due to dietary fiber in them but also because they contain a large amount of water in them. Soluble fiber acts as constipation-relievers only by absorbing water. It makes them bulk and lets them pass stools easily. People suffering from constipation must drink more water than their minimum requirement to avail full advantage of the water.

Take Mild Natural Laxative

Dietary fiber helps prevention of constipation in normal individuals and can accelerate the emptying of the gut. But relying solely on foods may not prove effective in case of severe chronic constipation. Strong laxatives will relieve constipation but they can’t be used for longer periods as they can create several health issues. 

In this situation, you will require a mild natural laxative that you can use for a longer period. In this regard, the best one is ispaghol husk (psyllium), derived from plantago ovata. Though belonging to Western Asia and the Indian subcontinent, this laxative is now used commonly in many parts of the world. It has been proved to be harmless. Ispaghol can be taken with water in the morning (and also in the evening if prescribed by a physician).

Do Light Exercise

Apart from food, exercise also plays important role in eliminating constipation. In fact, not exercising regularly is one of the two major causes of constipation (the other being the absence of dietary fiber). But not all types of exercises are ideal for constipation. Mild aerobic exercise has been found to prevent constipation. Cardiac exercise stimulates the digestive system by increasing blood flow to them (and also to other body parts).

But the situation may get worse with strenuous exercise that strains your body. Brisk walking and jogging are a few examples of exercises that should be part of the daily life of patients with constipation.