Home Remedies For Constipation Relief And Prevention

Constipation affects people of all ages. It is especially common as people grow older.

Fortunately, home remedies for the prevention and relief of constipation abound. Many are extremely effective. Most are simple lifestyle changes which promote wellness for your entire body. Here are some tips that you may employ to reduce constipation.

Increase your intake of fluids. You should consume the number of ounces of fluids each day which is equal to half of your weight in pounds. For example, if you weigh 150 pounds, drink 75 ounces of liquids each day.

Eat a high fiber diet. Consume at least 30 grams of fiber daily. It is easier than you think. There are two kinds of fiber – soluble and insoluble. Your digestive tract needs both for proper elimination. Both kinds of fiber help to maintain healthy intestinal flora which prevent constipation.

Soluble fiber absorbs water to soften the stool and provides bulk. It improves the mobility of the stool within the intestines. Good sources of soluble fiber include flax, oats, sesame seeds, bananas, apples, grapes, potatoes and beans.

Insoluble fiber speeds up the elimination process. If the stool spends less time in the large intestine, less water is absorbed from it. The stool remains soft and easier to eliminate. Excellent sources of insoluble fiber are wheat bran, apples, pears, tomatoes, carrots, strawberries, peas, whole grains, beets, eggplant, and potatoes.

Approximately ten grams of fiber are found in each of the following foods: 1 cup of cooked dried beans, split peas, or lentils or 1/2 cup of oat or wheat bran.

Notice if you become constipated when you eat certain foods. Some people find that they must limit their intake of cheese or chocolate or they get constipated.

Exercise regularly. Exercise stimulates the intestines, promoting evacuation. It tones your entire body, including your digestive tract.

Learn how to perform abdominal massage on yourself. This can facilitate movement of the stool through the intestines.

Use over the counter stool softeners. Stool softeners need to be consumed on a regular basis to be effective. They do not make you have a bowel movement. They soften the stool so that it is easier to pass. An example of a commonly used stool softener is Colace. It is safe and commonly recommended by conventional health care practitioners. The most common form of Colace is a small capsule; however, a liquid form is also available. You may purchase it at local drug and grocery stores. Follow the label for specific instructions.

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