Constipation affects around 20% of people in the United States, resulting in 8 million doctor visits per year).
People may experience constipation due to the foods they eat or avoid, their lifestyle choices, the medications they take, or the medical conditions they have. For many, the cause of their chronic constipation is unknown. This is known as chronic idiopathic constipation.
Constipation is characterized by the following symptoms
- fewer than three bowel movements per week
- hard, dry, or lumpy stools
- difficulty or pain when passing stools
- a feeling that not all stool has passed
Constipation can have a serious negative effect on quality of life, as well as on physical and mental health
There are many natural ways to help relieve constipation. People can do these in the comfort of their own homes, and most of them are supported by science.
Here are 13 natural home remedies to relieve constipation.
1. Drink more water
Being dehydrated regularly can make a person constipated. To prevent this, it is important to drink enough water and stay hydrated
When a person is constipated, they might find relief from drinking some carbonated (sparkling) water. This can help them rehydrate and get things moving again.
Some studies have found sparkling water to be more effective than tap water at relieving constipation. This includes in people with indigestion, or dyspepsia, and people with chronic idiopathic constipation
However, drinking carbonated drinks such as sugary soda is not a good idea, as these beverages can have harmful health effects and may make constipation worse
Some people with irritable bowel syndrome (IBS) find that carbonated drinks worsen their symptoms, so these individuals may wish to avoid sparkling water and other carbonated drinks.
Bottom line: Dehydration can cause constipation, so be sure to drink enough water. Sparkling water may be even more effective at relieving constipation.
2. Eat more fiber, especially soluble, non-fermentable fiber
To treat constipation, doctors often tell people to increase their dietary fiber intake.
This is because increasing fiber intake increases the bulk and consistency of bowel movements, making them easier to pass. It also helps them pass through the digestive system more quickly
