According to the National Institute of Diabetes and Digestive and Kidney Disorder, more than four million Americans suffer from constipation. The ailment can be linked to a few things like:
- Low fiber in your diet
- Less liquid intake
- Psychological aspects like stress and grief
Here are four simple remedies for constipation.
Coffee Might be The Most Affordable Remedy for Your Bowel Movement
This one may be the simplest remedy around. The beverage helps stimulate the digestive system. Recent studies suggest that the peristaltic effect (contraction and relaxation of muscles) while drinking coffee is 60 per cent stronger than the effect prompted by drinking water. But, make sure you don’t overdo it because coffee is a diuretic. This means that you will end up urinating more, which might lead to dehydration.
Include a Whole Lot of Fiber in Your Diet
The American Dietetic Association recommends that women of ages 19 to 50 must include at least 25 grams of fiber in their daily diet. Men from the same age group should consume 38 grams of fiber every day.
There are two types of fibers—soluble (peas, broccoli, black beans) and insoluble (seeds and skins of fruits. Soluble fibers let in more water in the stool, which makes it softer and easier to pass through the intestines. Insoluble fibers, on the other hand, add bulk to the stool. This quickens the passage of stool through the stomach and prevents constipation. Note that if your constipation is on account of irritable bowel syndrome (IBS), and it sometimes alternates with diarrhea, use fiber with caution.
Baking Soda Works Like a Charm
Looking for something incredibly versatile? Then, there is nothing better than baking soda. Since it’s a bicarbonate, it slightly defuses the acid in the stomach, helping food pass easily.
Here is how you can use it:
1 teaspoon baking soda
1/4 cup warm water
Mix a teaspoon of baking soda with ¼ cup of warm water and gulp it down.
Exercise Regularly to Keep the Problem at Bay
If you want to pin constipation down, then you have to make healthier lifestyle choices. Activities like running and swimming help with the movement of the colon. So, get up and get moving towards an easier life.
Know more about how to manage constipation naturally here.