Home remedies for constipation: how you can help yourself naturally

Constipation is unpleasant and can have a negative impact on your everyday life. For mild constipation, however, you can easily help yourself with home remedies and protect your body at the same time. We explain what you need to look out for with this gentle method.

via Sabrina

11/08/2019, 12:58

Around 10 percent of Germans regularly suffer from constipation. However, they can make everyday life easier with simple remedies.

What is constipation?

Constipation is one of the most common gastrointestinal disorders. Around 10 percent of Germans suffer regularly or frequently from constipation. This is initially very subjective. How often a person has a bowel movement depends on their eating habits, but also on their own digestive disposition. Between three bowel movements a day and three times a week is considered "normal" from a medical point of view. However, people who are only able to have regular bowel movements with pain and heavy pushing are also said to suffer from constipation. However, if bowel movements suddenly become significantly less frequent, this is not necessarily a reason to get nervous. It is also reassuring in this context that no symptoms of intoxication occur if the stool remains in the body for longer. However, it can lead to pain and a feeling of fullness and thus severely restrict the quality of life.

What causes constipation?

Constipation can be caused by bacteria or viruses that attack the bowel. However, this is the exception rather than the rule. In most cases of constipation, there are other causes that can be easily treated. As a rule, either the movement of the large intestine is slowed down so that the stool remains there for longer. As a result, more fluid is removed from the stool, it becomes hard and can only be excreted with difficulty. Or the rectum is blocked, making it very difficult for you to defecate. Constipation for these reasons is also a question of predisposition. A poor diet, little exercise and reduced fluid intake can also promote constipation. In addition, illnesses such as harmless ulcers, bowel cancer or fissures can also lead to constipation. You should therefore consult a doctor to be on the safe side if your bowel movements change over a longer period of time. This is especially true if home remedies do not have the desired effect on laxation.

Home remedies for acute constipation

If you suffer from constipation, you don't always have to immediately resort to laxatives from the pharmacy, as these can have side effects and put more strain on the body than home remedies do. The best home remedies for constipation include

- Warm water with honey: your body will be hydrated and the honey will also stimulate your digestion.
- Drinking plenty of water always helps. But your water intake should be increased slowly.
- Prune juice: It is important that you do not drink too much at once, otherwise the intestines can overreact and diarrhea would be the result. It is better to drink a small portion regularly and also drink water in between.
- Grapes: They have a cleansing effect on the intestines and are particularly effective for mild constipation.
- It sounds banal, but it is helpful: eat fruit and vegetables!
- Eat natural yogurt with psyllium husks. Again, make sure you don't eat too much: 150 grams of yogurt with a teaspoon of psyllium husks is ideal.
- Fiber: Psyllium seeds, chia seeds, linseed or wheat bran provide a lot of fiber. Make sure you drink enough water. Otherwise, fiber has the opposite effect.

A healthy lifestyle against constipation

Fluid helps with mild constipation, as constipation is often caused by a lack of fluid. The large intestine tries to compensate for this lack of fluid by removing more fluid from the food pulp. The solid stool is then difficult to excrete. Water or herbal or fruit teas are best suited for this. Caffeine, on the other hand, should be avoided due to its dehydrating effect. Fruit and vegetables are also very healthy and suitable against constipation. This is partly because fruit and vegetables contain a lot of water and partly because they are generally good for digestion. Regular exercise also helps to stimulate your digestion and thus alleviate constipation. This doesn't have to be competitive sport, walking is sufficient and is also good for the cardiovascular system. Last but not least, you should aim for a high-fiber diet, as this ensures relatively regular digestion and does not strain the gastrointestinal tract. Make sure you eat a regular diet with portions that are not too large. Avoid stress, as this can also affect digestion and promote constipation. Very important: don't rush things! Take enough time on the toilet and don't suppress your bowel movements, as this encourages the bowel to become sluggish.