Constipation is a condition that affects the digestive system, causing discomfort and difficulty in passing stool. Some of the common symptoms include bloating, abdominal pain, and fewer bowel movements…
And if left untreated, it can lead to more severe conditions such as haemorrhoids and anal fissures.
(So it’s essential to address constipation as soon as possible)
Fortunately, there are natural ways to relieve your constipation, and in this article, we’ll be providing you with seven tips and tricks to help improve your bowel movements.
Increase Your Fibre Intake
Fibre is an essential nutrient that plays a crucial role in your bowel’s health.
Increasing your fibre intake can help relieve constipation symptoms by adding bulk and softness to your poo, making it easier to pass through your digestive system.
Foods that are high in fibre, include:
- Wholemeal bread
- Brown rice
- Beans and pulses
- Fruits, such as apples and oranges
- Vegetables, such as broccoli and carrots
- Nuts and seeds
However, it’s important to increase your fibre intake gradually to avoid further constipation or discomfort.
Boost Your Gut Health with Probiotic Food
Probiotics are live microorganisms that can provide a range of health benefits when consumed in adequate amounts. Several studies have shown that probiotics can help relieve constipation by improving the balance of beneficial bacteria in the gut to promote healthy bowel function.
If you want to include probiotics in your diet, keep an eye out for:
- Natural yoghurt
- Soft cheese like Gouda, Edam, and cheddar
- Kefir (a fermented milk drink)
- Kimchi (a Korean dish made from fermented vegetables)
- Sauerkraut (a German dish made from fermented cabbage)
- Miso (a popular Japanese seasoning made from fermented soybeans)
Drink Plenty of Water
If you’re dehydrated, your colon may absorb more water from your stool, resulting in dry, hard poo that can be difficult to pass.
Drinking plenty of water can help relieve constipation symptoms by adding moisture to the stool, and making it easier to pass through the digestive system.
Aim to drink at least 8-10 glasses of water per day to help maintain proper hydration levels, stimulate the digestive system and promote healthy bowel movements.
Exercise Regularly
Regular exercise can help relieve constipation symptoms by stimulating the natural contractions of the muscles in your intestines, which helps promote regular bowel movements.
It can also increase blood flow to the abdominal area, which can promote a healthy digestive system.
Additionally, exercise can also reduce stress levels and reduce the risk of underlying health conditions that can contribute to constipation.
You should aim for at least 30 minutes of moderate physical activity a day, such as brisk walking or cycling.
Don’t Delay the Urge to Go
When you feel the urge to go to the toilet, don’t delay it.
Delaying your bowel movements can contribute to constipation by allowing your poo to remain in the colon for too long. This makes your colon absorb too much water from your poo, making it hard, dry, and difficult to pass.
This can also weaken the muscles in the pelvic floor, which can also increase the risk of developing urinary incontinence or pelvic organ prolapse.
Put simply… go to the bathroom.
Bonus Tip: Aloe Vera
Aloe vera is a natural remedy that’s been used for ages to help with constipation. You can get it in different forms, including as a juice or a supplement. If you’re going to get the juice, just make sure that it’s a pure aloe vera gel juice that’s free of added sugars or artificial ingredients.
You can also get aloe vera supplements in capsule or tablet form, but remember to follow the instructions, and recommended dosage on the label.
Still experiencing symptoms?
If you have been experiencing constipation symptoms for an extended period of time, it is important to seek medical advice. Remember, regular bowel movements are essential for maintaining good digestive health, and your doctor will be able to identify the underlying cause and provide treatment options to relieve your symptoms.
Get Better with Healthera
If you’ve tried everything on this page to relieve your constipation symptoms, you can use your Healthera app to purchase constipation relief directly from your local pharmacy.
Simply navigate to the “Pharmacy Shop” and open up the “Stomach & Bowel” category to find what you’re looking for.
Click the button below to open (or download) your Healthera app.
