Dealing with constipation can be a frustrating experience as it can easily disrupt your daily routine. Beside fewer and uncomfortable bowel movements, constipation also causes bloating and abdominal pain. Although constipation is not a serious health scare, it is necessary to address it with appropriate measures not just for physical well-being but also for mental peace. To handle constipation, you must first understand the possible reasons behind it. This will assist you in picking remedial options that work best for you. Some of the common causes of constipation are as follows.

• Inconsistent diet
• Pregnancy
• Irritable bowel syndrome
• Lactose intolerance
• Prescription drugs
• Thyroid
• Overuse of over-the-counter (OTC) laxatives
• Stress

If you identify with any of the abovementioned causes, then smartly plan and take suitable measures. For instance, if you are on prescription drugs such as antidepressants, then ask your doctor to alter your medications for appropriate treatments for constipation. On the other hand, if you have been unnecessarily using laxatives, then stop and opt for natural remedies.

Home treatments for constipation
Apart from medical intervention, this common digestive condition can be managed using certain home treatments. The degree of effectiveness of the following remedies can vary from person to person. Depending on the cause of constipation, you can pick the best home treatment to alleviate the discomfort.

Fiber intake
One of the most common home treatments for constipation is increasing your fiber consumption. Fiber is known to improve the consistency of bowel movements, reducing distress while passing stools. Although fiber has worked for several individuals, it can aggravate the condition of constipation for some and is surely worth a try. Begin your fiber intake by consuming both types of fiber, i.e., soluble and insoluble. Ensure that you start with smaller quantities to avoid any side effects such as stomach cramps and gas.

Coffee
If you happen to love coffee, then it is time to put it to some good use. A hot cup of coffee every morning can stimulate your bowel movements. However, it is important to note that coffee is a diuretic (increases urine production); therefore, ensure that you just have one or two cups, and don’t forget to sip water consistently to avert dehydration. Caffeine can also trigger anxiety; therefore, exercise moderation in consumption to prevent an onset of any additional health issues.

Herbal laxatives
If synthetic laxatives don’t suit you well, then you can opt over-the-counter herbal laxatives that contain natural compounds and help aid your intestines by speeding up the elimination process. However, ensure that you consult a doctor before as a safety precaution. If you happen to be pregnant or are suffering from any form of a severe health condition, then it is advised that you refrain from consuming herbal laxatives for treatments for constipation.

Castor oil
Although your palate might not be impressed by castor oil, it is one of the most powerful treatments for constipation. Its fatty acids stimulate the intestinal system and quickly allow the body to eliminate stools. You can either consume one or two teaspoons of castor oil or dilute it with water or fruit juices. There are several castor oil supplements in the market. However, ensure that you seek the counsel of your healthcare provider before using it.

Probiotics
Constipation is often a result of the growth of harmful bacteria in the digestive tract. You can restore this balance by the regular intake of probiotics in your food regime. This includes fermented products such as yogurt, pickles, kimchi, kefir, tempeh, kombucha tea, certain types of cheese, miso, and sauerkraut. These food elements contain friendly bacteria that will help smoothen your gut processes. To see effective results of probiotics, you should be consistently consuming it.

Walk
Our hectic schedules hardly allow us to participate in any form of hardcore workout sessions. However, physical exercise is still necessary to support our body functions. For instance, after you have a meal, especially a heavy one, make sure that you have a walk for 15–20 minutes to enhance your metabolism. You can also take a brisk walk in the morning for 10–30 minutes to ease your gastrointestinal tract.

Herbal teas
Do you dislike coffee or regular tea? Then you can try a cup of herbal tea that can have a soothing effect on your gut. Herbs such as peppermint, Senna, chamomile, mallow, dandelion, and fennel can gently work on digestive processes and alleviate bloating and pain. This option works well for individuals who are lactose intolerant or are vulnerable to side effects from OTC medicines.

Apart from the home treatments for constipation mentioned above, you must try to make some permanent changes in your diet and lifestyle. Food alterations may include a significant cut down in junk food, refined sugars, gluten, alcohol, etc. Furthermore, focus on having water now and then to nourish your organs. On the other hand, when it comes to lifestyle habits, you should also concentrate on exercising and stress management. If you happen to be a smoker, then it is recommended that you quit as soon as possible as it can trigger chronic constipation by affecting the performance of your body processes.