Constipation is a common problem and can be caused due to consuming certain types of food, medication or living a particular lifestyle. Constipation is when you experience less than three bowel movements per week. There are several other symptoms that are associated with the condition such as discomfort when you use the washroom, abdominal pain and bloating, and stools that are difficult to pass. Constipation can definitely affect your day to day life and can cause a lot of frustration. The situation is even worse when you experience severe constipation.
Below are a few ways in which you can deal with the condition.
- Drink plenty of water
Constipation is also caused by being dehydrated. This is why it is necessary to drink a significant amount of water. Sparkling water helps a lot in case you are facing severe constipation. According to studies, sparkling water is more effective than tap water and helps a lot in relieving constipation. However, you should not drink carbonated drinks like soda as it can make the condition worse. Keeping dehydration away is a great way of staying healthy and dealing with constipation.
- Eat fiber-rich food
People who are facing constipation are often advised to eat a fiber-rich diet. Fiber helps in increasing the consistency of bowel movements as well as its bulk. This makes the stool pass easily. Insoluble fibers such as vegetables, whole grains, and wheat bran add bulk to your stools. Whereas soluble fiber such as nuts, lentils, beans, and peas soften the stools and helps with its consistency. One of the best ways of treating severe constipation is by consuming a mix of both- insoluble and soluble fibers.
While exercising is not directly linked to constipation, it certainly helps in relieving the symptoms. Going for regular walks or running and doing yoga can help in staying healthy in general. It also helps in better blood circulation and you might end up feeling good overall. Living an active lifestyle helps with constipation as it eases the auxiliary symptoms that come with the condition.
- Drink Coffee
Coffee stimulates the urge to go to the bathroom. It also has a similar type of impact like what having a meal would have. Drinking coffee is helpful when you are dealing with severe constipation. It is an easy remedy that not many people are aware of. However, it is just as effective as any other remedies. Coffee is known to contain small amounts of soluble fibers that help in preventing constipation as it balances the gut bacteria.
- Probiotic Foods
If you are dealing with severe constipation then probiotic foods help a lot. Chronic constipation is often linked to an imbalance of bacteria in the gut. Probiotic foods help in attaining this balance which ultimately helps in preventing constipation. They help by producing lactic acid and make passing the stool easier. You might experience that the frequency of bowel movements has increased after consuming pro-biotic foods. There are also probiotic supplements that are available in the market. You can take these supplements daily for 4 weeks to see its effect.
- Eat Prunes
Prune as well as prune juice is often treated as a natural remedy for constipation. This is because apart from the fibers, prunes contain laxative sorbitol which has a laxative effect. According to certain studies, prunes are witnessed to be more effective than the fibers. Consuming 50 grams of prunes twice in a day is a good idea.
- Avoiding dairy
If you are intolerant to dairy, then it can also lead to constipation. Consuming dairy is known to have an effect on your gut movements. Those who are lactose intolerant should especially avoid it. You can temporarily remove dairy from your diet to see if it helps with constipation. If you see an improvement in the bowel movements then it is advised to keep dairy products at bay. However, you should replace dairy items with calcium-rich foods so that you do not undergo any sort of deficiency.
- Over the counter or prescribed laxatives
Your doctor might recommend you bulking agents, stool softeners, osmotic laxative or stimulant laxatives. These laxatives can help a lot when you are suffering from constipation that is severe. However, you should not have them on your own without consulting any doctor. Laxatives are often thought to be really effective and can help you when you have chronic constipation.
The above-mentioned tips can help you to deal with constipation in a much better manner. Severe constipation is not easy to cope with and requires a lot of patience. By consulting the doctor and following the right diet, you can overcome it. Make sure that you do not go for self-medication as it can do more harm than good. It is always advised to consult a professional before starting any laxative or medication.