8 Natural Remedies To Help Relieve Constipation
Defecation is a taboo topic that often goes undiscussed. However, roughly 4 million people in the United States report experiencing frequent constipation. This makes constipation one of the most common gastrointestinal complaints. The medical definition for constipation is having fewer than three bowel movements a week. If this rings true to your number two habits, continue reading to learn some of the best natural remedies to relieve constipation.
Natural Remedies For Constipation
Occasional constipation can happen to anyone, but that doesn’t make it any easier to deal with. Here at Birmingham Gastroenterology, we understand that being constipated is one of the most uncomfortable feelings. That’s why we have compiled a list of eight natural laxatives that help relieve constipation.
1. Dates
Dates are a stone fruit that act as a natural laxative. Dates contain sugar alcohol known as sorbitol, which has been shown to increase bowel movements. If you are struggling to relieve constipation, try eating 2-5 dates a day, with your first date in the morning on an empty stomach.
2. Chia Seeds
Fiber is a type of carbohydrate the body cannot digest. It is commonly found in plant foods, such as chia seeds. Fiber plays a role in increasing the weight and size of your stool, along with softening it, making it easier to pass. In a 1-ounce serving of chia seeds, there are 10 grams of dietary fiber, making chia seeds an excellent choice when trying to relieve constipation.
3. Kiwis
Kiwis are not only delicious, but they also can help relieve constipation. According to Michigan Medicine, 45% of patients who were assigned kiwifruit in a controlled study received relief from their chronic constipation. Two peeled kiwifruits per day may also increase stool volume, frequency, and consistency.
4. Coffee
Can’t go without your morning cup of coffee? Well, the good news is if you’re trying to relieve constipation, you don’t have to! Coffee contains caffeine which is a central nervous system stimulant that also can trigger contractions in your colon and intestinal muscles. Just be sure to still drink water alongside your coffee.
5. Probiotic Foods
Probiotic foods work through your gut microbiome and help restore the balance of gut bacteria. Some probiotic foods that can help relieve constipation include yogurt, sauerkraut, kefir, tempeh, miso, kimchi, and kombucha. Probiotic foods not only can help to pass stool but can have powerful effects on your health, such as promoting heart health and improving digestion.
6. Aloe Vera
You’ve probably heard of aloe vera being used for nasty sunburns. But did you know that it is also great to help relieve constipation? Aloe vera contains compounds that act as laxatives, such as anthraquinones. This juice greatly improves gastrointestinal motility along with controlling blood sugar levels, providing vitamin C, and helping you stay hydrated.
7. Water
We all know the benefits of water are endless. Among those benefits is stimulating bowel movements. Increasing water intake can help soften stools which makes them easier to pass. Mild dehydration may even cause constipation, which makes drinking enough water throughout the day important when struggling with constipation.
8. Olive Oil
According to the Journal of Renal Nutrition, daily consumption of olive oil has been shown to relieve constipation. The fats in olive oil may help stool move through your digestive system. Additional benefits of adding olive oil to your diet include lower rates of heart disease, cholesterol, obesity, and other conditions.
There is no doubt that constipation is uncomfortable and can affect your day-to-day activities. If you are looking for more ways to relieve constipation, Birmingham Gastroenterology can help. We have decades of experience treating diseases and disorders in all parts of the digestive system. To make an appointment to discuss your symptoms and treatment options, call us at (205) 271-8000.