Constipation is a common problem among both the young and old. It may result from anything, such as the foods you eat, medication or diseases. Unfortunately, some people suffer constipation without knowledge of what is happening. One of the most prevalent symptoms of the condition is having less than three bowel movements in a week. You may also experience other unpleasant signs like pain when passing stool and bloating. Consider these home remedies to restore gut health.
1. Increase your fiber intake
If you constipate, your first line of action ought to be increasing your fiber intake. Taking more fiber than you are used to will improve the consistency of bowel movements, making it easier for you to pass stool. While at it, remember that the kind of fiber you include in the diet is vital. There are soluble and insoluble dietary fibers. You can get insoluble fiber from whole grains, vegetables, and wheat bran. Soluble fiber sources include nuts, oat, and beans. The most effective fibers are the soluble, non-fermentable ones.
2. Avoid dairy products
Dairy intolerance may worsen the symptoms in some cases because it affects your gut movements. If you are ever constipated, consider excluding dairy products from your diet and see if it eases the symptoms. While at it, ensure you replace the dairy with some calcium-rich foods.
3. Take lots of water
The benefits of staying hydrated can never be overemphasized because they make a huge difference. When you are dehydrated continuously, the chances are that you get constipated often too. Consider drinking carbonated water to rehydrate your system and restore gut health. Research has found sparkling water to be more effective than tap water in relieving bowel-related symptoms. However, do not overindulge in unhealthy carbonated drinks like soda.
Although exercising may not increase your bathroom visits, it may help relieve constipation. There is no need to lift weights or sleep in the gym. All you require is a little exercise around the yard or estate, and you will be fine.
5. Avoid processed foods
Foods with minimal fiber stay in the intestines for prolonged periods. The extra time leads to your colon soaking up a lot of water, which is the reason behind hard, dry stools. Whether you are constipated or not, consider excluding all processed foods from your diet if you want to restore gut health.
6. Eat prunes
Prunes and prune juice are great at reducing constipation-related symptoms. Besides containing a high percentage of fiber, plums also have a high amount of the natural laxative sorbitol. It is a sugar alcohol with a laxative effect. If you are constipated, prunes could be the easiest available natural solution.