Customer question:
Home remedy for defecation - how can I help myself? Anonymous customer's question
Pharmacist's answer:
Various home remedies can help relieve constipation, such as drinking more water and eating fiber. If home remedies do not help, over-the-counter and prescription medications are available.
Constipation can be caused by specific foods you eat or avoid, lifestyle choices, medications, or various medical conditions.
For many, the cause of chronic constipation is unknown - this is known as chronic idiopathic constipation.
The following symptoms characterize constipation:
- less than three bowel movements per week
- hard and dry mud
- difficulty or pain in defecating
Constipation can have a severe negative impact on quality of life, as well as physical and mental health. There are many natural ways to relieve constipation. Below are some solutions to relieve and eliminate constipation.
Drinking more water
Dehydration can cause constipation. To prevent this, drinking enough fluids and staying hydrated is essential. When constipation occurs, you may find relief by drinking sparkling water, which can help with rehydration and bowel function.
Sparkling water is more effective than tap water at relieving constipation. This includes problems with indigestion or dyspepsia and chronic idiopathic constipation. Drinking sugary fizzy drinks is not the best idea, as these drinks can harm your health and worsen constipation.
Intake of fiber
Increasing fiber intake increases the volume and consistency of bowel movements. Also, fiber intake helps the stool pass through the digestive system more quickly. There are many different types of dietary fiber, but they are generally divided into two categories: insoluble and soluble fiber.
Insoluble fiber in wheat bran, vegetables, and whole grains contributes to a reduced stool density and can help it pass through the digestive system faster and easier.
The soluble fiber in oat bran, barley, nuts, seeds, beans, lentils, peas, and some types of fruit and vegetables absorbs water and forms a gel-like paste that softens the stool and improves its consistency.
Increasing physical activity
Exercise can help improve symptoms of constipation. A sedentary lifestyle is associated with a higher risk of constipation. For people with irritable bowel syndrome, moderate exercise can improve digestive symptoms. Try light exercise - regular walks, swimming, cycling, or running.
Natural herbal laxative Senna
Senna is a popular, safe, and effective herbal laxative. It is mainly available in oral form. Senna contains plant compounds called glycosides. Doctors usually don't recommend senna to pregnant women, breastfeeding women, or people with certain health conditions, such as inflammatory bowel disease.
Fermented foods or nutritional supplements with live cultures
Live microbiological cultures are beneficial and are naturally found in our intestines, but they mainly include bifidobacteria and lactobacilli. People can boost their levels by eating certain foods or supplements containing prebiotics – food for live cultures. Try taking probiotic supplements available online or eating more foods rich in live cultures.
These foods include:
- yogurt
- kefir
- sauerkraut
- kimchi
Prebiotic foods
Prebiotics are indigestible carbohydrate fibers and mainly include oligosaccharides and inulin. Although dietary fiber reduces constipation by improving stool consistency and quantity, prebiotics have their effect by improving digestive function.
Prebiotic ingredients include the following nutrients:
- radish
- artichokes
- garlic
- onion
- bananas
- lieutenant
- chickpea
Magnesium citrate
Magnesium citrate is a popular home remedy for constipation. Doctors use higher doses to prepare and clean the intestines before surgery or in case of other medical interventions.
Eating prunes
People often tout prunes and prune juice as a natural remedy for constipation—and for a good reason. Prunes may be the most affordable natural solution. Prunes contain sorbitol and fiber. An effective dose is about 50 g, or seven medium-sized prunes, twice daily.
Interesting reading: Constipation in a child
Interesting reading: Stool discharge
