Constipation is an uncomfortable problem that affects almost more than 20 percent of the adult population in the country. According to a survey, more than 2.5 million people visit doctors and clinics for treating the problem of constipation. It often affects more women than men. In addition to difficulty with passing stools, people often face other symptoms throughout the day such as bloating, gas, stomach pain, lower back pain, anxiety issues, and fatigue.
The good news is that constipation is curable with the help of fiber supplements. These natural remedies can solve your gut problems with minimal effort. So, in this article, we are going to discuss certain natural fiber supplements that can help improve the bowel movements in your body. But, before we start with the remedies, let’s understand what constipation is, and what its causes are.
What is constipation and what are its causes?
Constipation is often defined as a difficulty in emptying the bowels. In other words, in constipation, your body takes more than the usual amount of time and effort to move food waste through the large intestine tract. According to the National Institute of Diabetes, Digestive and Kidney Diseases (NIDDK), someone has constipation if he or she experiences fewer than three bowel movements in a week or has a hard or dry stool that is difficult to pass and often painful.
Constipation is usually caused by a combination of several external and internal factors, including some that are related to your diet and body movements as well as your levels of stress. Low intake of fiber is often the leading cause of constipation. Insufficient water consumption is another reason for this problem. Sometimes, dealing with emotional stress can also lead to constipation. Let’s have a look at the factors that are responsible for causing constipation.
Poor diet: Diets that have high sugar content, refined carbohydrates, alcohol, unhealthy fats, and synthetic food additives are common factors that are responsible for constipation.
Inactivity: It is common knowledge that regular exercise increases our body’s blood flow, and strengthens the muscles of our intestines which helps produce softer bowels. Thus, the lack of daily activities can cause constipation.
Stress: High stress levels can cause a malfunction in the production of the hormones and neurotransmitters which is directly related to the development of muscle tension and inflammation. It can also reduce the rate of digestive enzyme production, which in turn, affects your digestive system, leading to constipation.
Certain medications: Some medicines such as antidepressants, antacids, calcium or iron supplements, narcotics, and diuretics can cause frequent constipation.
Thyroid or hormonal problems: Menopause, eating disorders, diabetes, and thyroid disorders can cause constipation. Spinal injuries and neurological disorders can also contribute to this problem.
Magnesium deficiency: Magnesium is an electrolyte found in our body that helps regulate muscle functioning. So, a magnesium-rich diet can cause muscle tension, which is related to the development of constipation.
Bad bathroom habits: Poor bathroom habits such as avoiding the washroom and uncomfortable seating position on the toilet can contribute to uncomfortable bowel movements. In turn, this can lead to constipation.
Fiber-enriched supplements for the treatment of constipation
Sprouted chia and flax seeds: Chia seeds and flax seeds are rich in fiber. Moreover, these food items have healthy fats that help the body absorb a lot of water, which in turn helps to lubricate the colon. You can consume about 2-3 tablespoons of pre-soaked chia seeds daily, with water or some other liquid. You can also take one tablespoon of flaxseed oil on a daily basis as it is a good fiber supplement for constipation.
Psyllium husk: Psyllium husk is a fiber-rich supplement that can help treat constipation. It also aids in producing soft stools and stimulates the contraction of the intestine muscles which helps in the easy passage of food waste through the gastrointestinal tract. Usually, people combine water or another liquid with this supplement before consuming it. Adults and children over 12 years of age can have one tablespoon of psyllium husk with 8 ounces of fluids on a daily basis to get relief from constipation.
Apples: Apples and pears contain pectin which is a special type of fiber that can treat constipation. Pectin is an insoluble fiber that helps the stool become bulky. Thus, it passes smoothly through the intestinal tract. Consuming one or two apples every day can help treat constipation naturally.
Constipation is an uncomfortable condition to deal with, and it is often quite painful. So, simple solutions such as rehydrating your body with plenty of water will help you treat constipation naturally. Along with that, you should follow diets enriched with natural fibers for treating constipation. Moreover, regular exercise can help you deal with emotional stress, which is one of the common causes of constipation.