Constipation is one of the most common digestive complaints for both adults and children. The normal frequency of passing out stools may vary per individual but generally, the normal range is from 3 times a day to 3 times a week. You may be experiencing constipation if your bowel movement is less than thrice a week and if your stools are dry and hard to pass which causes you pain, straining, and at times, bleeding. You may also feel bloated and uncomfortable. Knowing ways on how to treat constipation is essential to avoid its future harsh effects to the body.
Diet Modification to Treat Constipation
Poor eating habits are a major cause of constipation. Dietary modification is the simplest and the best way on how to treat constipation and this would include foods that you must add up to your diet and foods that you must minimize or eliminate.
Foods to eat regularly:
Fiber is the component of food which will result to bulky yet soft stools that are easier to pass.
Fiber can either be insoluble or soluble. Insoluble fiber passes through the body almost unchanged while soluble fiber dissolves in water and becomes gel- like as it passes through the body.
The first step on how to treat constipation is to increase your intake of foods rich in fiber. The foods that are rich in insoluble include whole grain bread, fruits, vegetables, wheat bran, brown rice, raisins and rhubarb. Prunes and figs which are good sources of soluble fiber can also be added to meals. You can also sprinkle a teaspoon of ground flaxseeds to every meal.
Foods to eat less:
Another way on how to treat constipation is to cut back on refined foods. Choose whole grain cereal over highly processed cereal, whole grain bread over those made with flour, and less- cooked vegetables instead of over-cooked ones.
Water Therapy for Constipation
There will be no more successful way on how to treat constipation than to take advantage of water therapy. Water is a very essential fluid that maintains the normal function of our body.
Fiber can effectively soften your stool only if your drink plenty of water. Without enough water on the body, fiber can act on reverse and harden your stools leading to more severe manifestations of constipation. The recommended water intake per day is at least 8 full glasses. If you frequently experience constipation, you can freely increase your water intake and receive beneficial results. Watch out for fluids that can dehydrate the body and cause constipation like alcoholic beverages, and caffeinated drinks like coffee or soft drinks.
Natural Laxatives for Constipation
There are a variety of herbal laxatives and “dieter’s teas” that are called stimulant laxatives, or anthranoid laxatives. These natural herbs stimulate bowel movement and helps lessen the time you need to pass out stools. Among them are the Cascara sagrada, Rhubarb, Aloe, Senna, and Buckthorn. Senna is an approved over the counter constipation solution.
This particular method on how to treat constipation must only be used for short term treatment. However, many people tend to be dependent on them and use these herbs for several weeks and months which must not be. Prolonged use of laxatives even though they are natural based can deviate the normal movements of the bowels and lead to several medical conditions. Prolonged use may result to chronic diarrhea and lower potassium levels which will result to irregular heart rhythms, kidney failure and liver impairment.