Nothing feels worse than being backed up.
Here are dietitian-approved natural remedies for constipation to keep you regular.
Think Youve Got Food Poisoning?
When you gotta go…you want to go.
But sometimes you just cant.
Or you cant as often as youd like.
functional dietitian and gut health expert
Or you might, but its not that easy.
Experts in This Article
functional dietitian and gut health expert
registered dietitian and nutritionist
Maybe youre constipated.
Sometimes, you may feel as if the full BM hasnt gotten out, either.
(Honestly,sofrustrating.)
Below, learn about the home remedies for constipation thatll have you basking in thatpoo-phoria feelingmore often.
Hydrate, hydrate, hydrate
Research showsthat even mild dehydration can lead to constipation for some people.
Simply put: Not having enough fluid in your system can make pooping a challenge.
Drier stools that are harder to pass.
Eating triggers thegastrocolic reflex, aphysiological reflexthat occurs post-meal.
functional dietitian and gut health expert
Brew some coffee
You arent imagining things: A cup ofcoffee can help you poop.
Coffee has a lot going for it.
One, if youre drinking it hot, you have the stimulation of the warm liquid.
The movement from exercise can mimic the squeezing that the GI does to create a bowel movement.
Maya Feller, RD, registered dietitian
5.
Add chia and flax
Chia is packed with fiberan ounce contains 10 grams, per theUSDA.
Soluble fiber can soak up water in the gut for softer and easier bowel movements, says Jacobson.
Similarly, each tablespoon of ground flax boasts about 2 grams of fiber, according to theUSDA.
Thats because these seeds also pack soluble fiber to get things going.
Just like chia, start on the low end in terms of portion and increase slowly.
In other words, exercise promotes gut motility and stimulates abdominal muscles to move stool along.
This Medication-Free Poop Hack Could Not Only Help, but Its Fun Too
7.
This wont promote a rapid bowel movement, but it can help support regularity over time, she says.
We call this playing the long game when it comes to natural remedies for constipation.
(And hey, getting more healthy fats in your diet isnt a bad thing!)
But, dont sit too longjust provide your body with the chance to go.
It may also be one of the best herbal remedies for constipation, says Jacobson.
She recommends a nice warm ginger tea, but you might also ask your doc about a ginger supplement.
Its a common problem for children, says theAmerican Academy of Pediatrics(AAP).
Thats why its important to treat constipation when it happens so it doesnt get worse, the AAP says.
Proper treatment of constipation is via diet.
They should also drink water along with the added fiber intake.
Giving them a kid toilet stool can help, too.
Constipation relief for pregnant people
A lot of changes are afoot when youre pregnant.
All of the remedies listed above are safe if youre pregnant.
Stool softeners are also considered safe in pregnancy, according to theMayo Clinic.
If you think you may need something morelike a stimulant laxativetalk to your OB/GYN first.
Remedies to avoid
One of the most popular long-term home remedies for constipation is eating more fiber.
But the problem is thattoo muchfiber can make the problem far worse.
So remember to do two things: One, increase your fiber intake slowly.
And two, verify youre staying well hydrated as you increase fiber intake.
FAQ
How do you tell if its constipation or a blockage?
How can I loosen my bowel blockage at home?
Youll also likely need after-care to reteach your body to have BMs regularly again.
What works the quickest for constipation?
It helps pull water into the gut to soften stool so its easier to pass, she explains.
According to theNational Library of Medicine, magnesium citrate should produce a poop within 30 minutes to 6 hours.
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