How to poop when constipated

Constipation can happen when bowel movement frequency is less than 3 times in a week. Some of the common causes of constipation are dehydration, less fibre intake, sedentary lifestyle, medication drug side effects, etc. But don’t worry. You can easily fend off and cure constipation naturally in your own home. It is very uncomfortable, but fortunately, these top 10 home remedies for constipation can save the day.

Here is the 10 easy ways to help you how to poop when constipated.

1.Castor oil

Castor oil is well known for its laxative properties and is one of the best known home remedies for constipation. It is the most powerful method to help you poop. People have used castor oil as a laxative for thousands of years. It causes muscles to contract and push out stools. And it works quickly too. Generally,the recommended dose of castor oil used to treat constipation is about 10 to 15 ml for adults. Castor oil is not recommended for everyone, especially for pregnant women, children, and people with certain health conditions. Some of the most common side effects are cramping and diarrhea. So take castor oil by mouth as directed by your doctor.

2.Fiber rich foods

Foods that are rich in fiber generally help with the constipation problem. Dietary fiber is part of our foods which cannot be digested by our body. Soluble fiber slows digestion and insoluble fiber draws water and adds bulk to your stool. Wheat bran, whole grains cereal, seeds contain high amounts of insoluble fiber. Fruits such as pears, apples, berries and vegetables such as broccoli, carrots, beans,nuts and brown rice contain high amounts of fiber.

3.Water

Dehydration in your body is one of the common reasons for constipation.When you get dehydrated, your body excrete more fluids than it takes. So drinking the daily recommended amount of water is not only good for solving constipation but also essential to maintain the overall body health. So take at least 8-10 glasses of water to stay hydrated.

4.Coconut water

Coconut water is considered as a natural sport drink. It is an effective hydrating beverage and a natural source of electrolytes. People with mild diarrhea and dehydration take coconut water to balance the internal electrolyte status. Taking plenty of coconut water is one of the traditional folk remedies for constipation in Indian villages. But if you take too much coconut water it will also cause diarrhea due to its very high potassium content.

5.Indian style toilet

Indian toilets are known for helping bowel movements more than sitting toilets. In fact, one Japanese study found out that people who had squatting positions had less abdominal straining. The study shown that the the great hip flexion can be achieved by squatting. Moreover,the rectoanal canal will also be straighter. This will lead to less strain while defecating.Those who has difficulty in squatting, can also consider a modified toilet seat which elevate their feet.

6.Probiotic foods

Probiotics are living beneficial bacteria that are found naturally foods. Some of the famous probiotic foods are yogurt pickles and natural buttermilk etc. Consumption of probiotics has many benefits. They help to regulate your immune system ,digestion and reduce harmful bacteria from our body. Irritable bowel syndrome, commonly known as IBS is a digestive disorder which can lead to bloating and constipation. Probiotics are often used to treat IBS symptoms. One study conducted by Harvard medical school found that probiotics can relieve our constipation problems. But those who have compromised immune systems should consult their healthcare professional before taking probiotics since it may increase the risk of infection.

7.Prune and Banana

Prune is a dried plum an is beneficial for constipation problem because they contain high levels of fiber. Prunes often called as natural laxative agents.Large amount of phenolic compounds that are found in prunes may aid in the laxative effect. Ripe bananas are also known to relieve constipation symptoms for centuries. But be aware that unripe bananas can cause constipation problems.

8.Exercise

Exercises are not just good for heart and other muscles.Exercise is also essential for regular bowel movement. In fact, inactivity is a major reason for constipation. Exercise helps foods to move through the digestive system fastly. So our body has less time to observe water from the stool. Moreover exercise also stimulates all the body muscles including the muscles in our intestines. Workouts lead to the natural contraction and expansion of muscles in our intestine. This natural contraction of intestinal muscles is helping us to relieve the constipation by moving out the stools quickly.

9.Sesame seeds

Sesame seeds have high oil content. This nutritional dense food is one of the greatest remedies for constipation. Excess oil content in sesame seeds moisturizes the digestive system. This makes the passing of stool much easier. They also soften the stool consistency in order to make excretion easier.

10.Lemon Juice

Lemon water is not only good for health but also relieves constipation. It is one of the most effective and ready made home remedies for constipation that we can find in our kitchen. The citric acid and vitamin c both are helpful in treating constipation. Lemon juice also flushes out the waste from our body. It is always best to take freshly squeezed lemon juice for best results.