Affecting nearly 20% of American adults, constipation is a common condition experienced by many people in the US, resulting in 8 million annual doctor visits.

Constipation can occur as a result of the various medical disorders, medications, lifestyle choices, or the foods you consume. It can have a detrimental effect on your quality of life, impacting your mental and physical health. However, many home remedies can help relieve it.

Here are a few natural home remedies that can help you feel better.

Increase Your Fiber Intake

Doctors frequently advise people to increase their dietary fiber intake to treat constipation. Increasing fiber consumption makes bowel movements more bulky and consistent, allowing them to pass easily. It also speeds up their movement through the digestive tract.

You should ingest a mixture of soluble and insoluble fiber to avoid constipation. Females should consume 25 grams of fiber per day, while males should consume 38 grams.

Increase Your Physical Activity

Exercise helps alleviate the symptoms of constipation, according to various studies. Constipation is more likely to occur if you have a sedentary lifestyle. As a result, healthcare professionals advise exercising regularly to get your stool moving.

It reduces the time taken by food to pass through the large intestine. The amount of water absorbed by your body from the feces is reduced significantly, making stools soft and easier to glide through the tract.

Aerobic exercise also increases your heart rate and breathing rate, aiding in the contraction and squeezing of your intestines' muscles to get your stools out faster.

Increase Intake of Probiotics by Consuming Probiotic Supplements or Eating Probiotic Foods

Probiotics could aid in the prevention of persistent constipation. They are healthy microorganisms that dwell in your gut naturally, such as Lactobacillus and Bifidobacteria.

They relieve constipation by stimulating peristalsis by increasing bile salt metabolism, reducing the pH of the colon, and increasing short-chain fatty acid synthesis. People with chronic constipation have a bacterial imbalance in their intestines.

Increased consumption of probiotic foods or taking supplements may aid in the restoration of this equilibrium and the prevention of constipation.

Over-The-Counter Laxatives

A person can seek advice from a doctor or pharmacist when selecting a laxative. Different varieties have different mechanisms of action, but they all help relieve constipation. They help increase stool frequency, bulk, and motility, alleviating temporary constipation.

There are various types of laxatives to help with constipation. These include:

Bulking agents are fiber-based laxatives that enhance the water content of your stool.

Stool softeners contain oils to soften feces and make them easier to pass through your intestines.

Stimulant laxatives stimulate the nerves in your gut to promote bowel movements.

Osmotic laxatives soften feces by drawing water into the digestive system from the surrounding tissues

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