Constipation is often caused by a lack of fiber in the diet. Constipation also occurs due to of lack of exercise, or side effects of some medications. Everyone has been constipated over the time, but in the time there are many safe and light natural remedies to relieve and prevent constipation. With a little change in your daily lifestyle, you are able to solve this problem without spending a lot of money at home alone. Lifestyle changes and natural medicines can guide you overcome your current constipation and stop it from happening again. If you’re currently facing the problem of constipation relapse, and no ways mentioned below can help you, visit a professional health practitioner.
Drink plenty of water. Dry, hard stools are a generally cause of constipation, so drink more water, your stool will easily to get it out. Increasing drinking water is very important especially if you increase your fiber intake in your diet.
Adult men should drink minimum 12 cups (approximately 2.7 liters) of fluid every day. Adult women should drink minimum 8 cups (2.0 liters) of fluid every day.
Avoid alcoholic or caffeinated beverages when you have constipation. Caffeinated beverages such as soda, alcohol and coffee are diuretics. Diuretics will cause your body to become dehydrated by pulling fluid out through increased pass urine frequencies. This can aggravate constipation.
Other liquids, such as clear broth, juice and herbal tea are good sources of fluids. Avoid caffeinated tea. Apple and pear juice is a natural mild laxative.
Take more fiber. Where fiber known as natural laxative. Fiber can increase the water content level in the stool and compact it. So the stools are easier to remove and can pass through your colon easily. Changing your fiber intake drastically may cause gas and flatulence, so multiply your dietary fiber gradually over several meals. Professional recommends consuming minimum 20 to 35 grams of dietary fiber every day.
Fiber can decrease the amount of drug absorbed by your body. Drink at least 60 minute before eating fibrous foods or a couple of hours later.
Some great options to increase your fiber consumption are:
Fruit berries, especially with edible skin layers, such as grapes and apples.
Dark green leafy vegetables such as lettuce, mustard, Swiss chard and green beet. Other types of vegetables such as spinach, broccoli, cauliflower, carrots, Brussels sprouts, bean and artichokes.
Legumes and peas like kidney beans, garbanzo beans, white bean, pinto beans, Lima beans, as well as cow pea and lentils.
Unprocessed whole cereals. A catchy way to identified is, if the color is white or bright, it is likely that the cereals have been processed. Choose whole cereals such as popcorn, brown rice, barley and steel-cut oats. If you eat cereal, read and understand the label to ensure your choices are high in fiber content. Search for bread made from whole grains, without whitened flour and added to certain ingredients.
Nuts and seeds such as sesame seeds, pumpkin seeds, flax seeds or sunflower seeds, or flax seeds, are also almond and walnuts.
The above method is for references only. If it cannot resolve your problem, you should get help from the medical practitioner.