How can you relieve constipation naturally at home. What are the most effective remedies for constipation. Which foods and lifestyle changes help with constipation. How do fiber and hydration impact bowel movements.

Understanding Constipation: Causes, Symptoms, and Impact

Constipation affects approximately 20% of Americans, leading to 8 million doctor visits annually. This common digestive issue can significantly impact quality of life and overall health. But what exactly is constipation, and how can we recognize it?

Constipation is characterized by:

• Fewer than three bowel movements per week
• Hard, dry, or lumpy stools
• Difficulty or pain when passing stools
• A feeling of incomplete evacuation

Various factors can contribute to constipation, including diet, lifestyle choices, medications, and underlying medical conditions. In some cases, the cause remains unknown, a condition referred to as chronic idiopathic constipation.

Hydration: The First Line of Defense Against Constipation

Can simply drinking more water help relieve constipation? The answer is often yes. Dehydration is a common cause of constipation, so ensuring adequate fluid intake is crucial for maintaining regular bowel movements.

Interestingly, some studies suggest that carbonated water may be even more effective than regular tap water in relieving constipation. This effect has been observed in individuals with indigestion (dyspepsia) and chronic idiopathic constipation.

However, it’s important to note that not all carbonated beverages are beneficial. Sugary sodas should be avoided, as they can have negative health effects and potentially worsen constipation. Additionally, individuals with irritable bowel syndrome (IBS) may find that carbonated drinks exacerbate their symptoms.

The Role of Dietary Fiber in Constipation Relief

Increasing fiber intake is often recommended as a first-line treatment for constipation. But how does fiber help, and are all types of fiber equally effective?

Dietary fiber helps in two primary ways:

1. It increases the bulk and consistency of bowel movements, making them easier to pass.
2. It helps move stool through the digestive system more quickly.

A 2016 review found that 77% of people with chronic constipation benefited from fiber supplementation. However, it’s important to note that not all studies have shown positive results, and in some cases, increasing fiber intake may initially worsen symptoms.

Types of Dietary Fiber

Dietary fiber can be categorized into two main types:

• Insoluble fiber: Found in wheat bran, vegetables, and whole grains, this type adds bulk to stools and may help them pass more quickly.
• Soluble fiber: Present in oat bran, barley, nuts, seeds, beans, lentils, and some fruits and vegetables, soluble fiber absorbs water and forms a gel-like paste, softening stools and improving consistency.

When it comes to treating constipation, non-fermentable soluble fibers, such as psyllium, appear to be the most effective. A 2020 review found psyllium to be 3.4 times more effective than insoluble wheat bran for constipation relief.

Exercise and Physical Activity: Moving Your Body to Move Your Bowels

Can regular exercise help alleviate constipation? Research suggests that physical activity can indeed play a role in promoting regular bowel movements.

Several studies have shown that exercise can help reduce the symptoms of constipation. This effect may be due to a combination of factors:

• Increased blood flow to the digestive organs
• Stimulation of intestinal contractions
• Reduction of transit time through the large intestine

While any form of exercise can be beneficial, some studies suggest that activities that engage the abdominal muscles, such as running or swimming, may be particularly effective. Even moderate activities like brisk walking can help stimulate bowel function.

For individuals with chronic constipation, incorporating regular physical activity into their daily routine may provide relief. However, it’s important to start gradually and consult with a healthcare provider before beginning any new exercise regimen, especially for those with underlying health conditions.

The Power of Probiotics in Digestive Health

Probiotics have gained significant attention in recent years for their potential to improve digestive health. But can these beneficial bacteria help with constipation?

Probiotics are live microorganisms that, when consumed in adequate amounts, confer health benefits to the host. They can be found in fermented foods like yogurt, kefir, and sauerkraut, or taken as supplements.

Several studies have investigated the effects of probiotics on constipation:

• A review of 14 studies found that probiotics increased weekly bowel movements by 1.3 on average, and helped soften stools, making them easier to pass.
• Certain strains, such as Bifidobacterium lactis, Lactobacillus casei Shirota, and Escherichia coli Nissle 1917, have shown particular promise in relieving constipation symptoms.

While more research is needed to determine the most effective strains and dosages, incorporating probiotic-rich foods into your diet or considering a probiotic supplement may be beneficial for those struggling with constipation.

Herbal Remedies: Nature’s Laxatives

Can natural herbs provide relief from constipation? Many traditional remedies have been used for centuries to promote regularity, and modern research is beginning to support some of these practices.

Here are some herbal remedies that may help with constipation:

1. Senna: This herb contains compounds called sennosides, which stimulate bowel movements. It’s commonly used in over-the-counter laxatives.
2. Cascara sagrada: Similar to senna, this herb contains anthraquinones that have a laxative effect.
3. Psyllium: While not strictly an herb, this natural fiber supplement can effectively relieve constipation.
4. Aloe vera: Some studies suggest that aloe vera latex may have laxative properties, though more research is needed.

It’s important to note that while these remedies are natural, they can still have side effects and interact with medications. Always consult with a healthcare provider before using herbal remedies, especially if you have chronic constipation or other health conditions.

Dietary Changes: Foods to Eat and Avoid for Better Bowel Health

Can modifying your diet help relieve constipation? Absolutely. What you eat (and don’t eat) can have a significant impact on your digestive health and bowel regularity.

Foods to Include:

• High-fiber fruits: Prunes, figs, apples, pears
• Vegetables: Broccoli, spinach, Brussels sprouts
• Whole grains: Oats, brown rice, quinoa
• Legumes: Lentils, beans, chickpeas
• Nuts and seeds: Almonds, chia seeds, flaxseeds

Foods to Limit or Avoid:

• Processed foods: These are often low in fiber and high in unhealthy fats
• Dairy products: Some people find that dairy can contribute to constipation
• Red meat: High consumption has been linked to increased constipation risk
• Alcohol and caffeine: These can lead to dehydration, potentially worsening constipation

Remember to introduce dietary changes gradually to allow your digestive system to adjust. Sudden increases in fiber intake can sometimes lead to bloating and discomfort.

The Mind-Gut Connection: Stress Management and Constipation

Is there a link between stress and constipation? Research suggests that the connection between our mental state and digestive health is stronger than we might think.

Stress can affect the digestive system in several ways:

• It can alter gut motility, potentially slowing down the passage of stool
• It may lead to changes in eating habits or hydration levels
• Chronic stress can disrupt the balance of gut bacteria

Managing stress through techniques such as meditation, deep breathing exercises, or yoga may help alleviate constipation symptoms. Some studies have shown that mindfulness-based stress reduction can improve symptoms in people with IBS, including constipation.

Additionally, cognitive-behavioral therapy (CBT) has shown promise in treating chronic idiopathic constipation. This approach helps individuals identify and change thought patterns and behaviors that may be contributing to their digestive issues.

Alternative Therapies: Acupuncture and Massage for Constipation Relief

Can alternative therapies like acupuncture and massage help with constipation? While more research is needed, some studies suggest these approaches may offer relief for some individuals.

Acupuncture

Acupuncture, a traditional Chinese medicine technique, involves inserting thin needles into specific points on the body. Some research indicates that acupuncture may help stimulate bowel movements and relieve constipation symptoms:

• A review of 15 studies found that acupuncture was more effective than conventional treatments for chronic constipation
• Electroacupuncture, which combines acupuncture with mild electrical stimulation, has shown particular promise

Abdominal Massage

Gentle abdominal massage may help stimulate bowel movements and relieve constipation. This technique works by:

• Increasing peristalsis (the wave-like muscle contractions that move food through the digestive tract)
• Decreasing colonic transit time
• Stimulating the release of digestive hormones

While more research is needed to fully understand the benefits of these alternative therapies, they may be worth considering as complementary approaches to managing constipation, especially for those who haven’t found relief through conventional methods.

When to Seek Medical Help: Red Flags and Persistent Symptoms

While occasional constipation is common and often resolves with home remedies, there are situations where medical attention is necessary. But how do you know when it’s time to see a doctor?

Consider seeking medical help if you experience:

• Severe abdominal pain
• Blood in your stool
• Unexplained weight loss
• Persistent constipation that doesn’t respond to home remedies
• A sudden change in bowel habits, especially if you’re over 50

Additionally, if you’re experiencing chronic constipation (lasting several weeks or more), it’s important to consult with a healthcare provider. They can help rule out underlying conditions and provide appropriate treatment options.

Remember, while constipation is often manageable with lifestyle changes and home remedies, it can sometimes be a symptom of more serious health issues. Don’t hesitate to seek professional medical advice if you’re concerned about your symptoms.

Preventive Measures: Building Habits for Long-Term Digestive Health

How can you prevent constipation from occurring in the first place? By adopting certain habits and lifestyle changes, you can promote regular bowel movements and maintain digestive health.

Here are some key preventive measures:

1. Stay hydrated: Drink plenty of water throughout the day
2. Eat a fiber-rich diet: Aim for a mix of soluble and insoluble fibers
3. Exercise regularly: Even moderate activity can help stimulate bowel movements
4. Establish a regular bathroom routine: Try to have bowel movements at the same time each day
5. Don’t ignore the urge to go: Delaying bowel movements can lead to constipation
6. Manage stress: Practice relaxation techniques and prioritize self-care
7. Limit processed foods and excessive dairy intake
8. Consider a probiotic supplement or probiotic-rich foods

Remember, everyone’s digestive system is unique. What works for one person may not work for another. It may take some trial and error to find the right combination of strategies that work best for you.

By incorporating these preventive measures into your daily routine, you can reduce the likelihood of experiencing constipation and promote overall digestive health. However, if you find that you’re consistently struggling with constipation despite these efforts, it’s important to consult with a healthcare provider to rule out any underlying issues and develop a personalized treatment plan.

13 home remedies to relieve constipation naturally

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Various home treatments can help manage constipation, such as drinking more water and eating fiber. If home remedies do not help, over-the-counter and prescription medications are available.

Constipation affects around 20% of people in the United States, resulting in 8 million doctor visits per year (1, 2).

People may experience constipation due to the foods they eat or avoid, their lifestyle choices, the medications they take, or the medical conditions they have. For many, the cause of their chronic constipation is unknown. This is known as chronic idiopathic constipation.

Constipation is characterized by the following symptoms (3):

• fewer than three bowel movements per week
• hard, dry, or lumpy stools
• difficulty or pain when passing stools
• a feeling that not all stool has passed

Constipation can have a serious negative effect on quality of life, as well as on physical and mental health (1, 4, 5).

There are many natural ways to help relieve constipation. People can do these in the comfort of their own homes, and most of them are supported by science.

Here are 13 natural home remedies to relieve constipation.

Being dehydrated regularly can make a person constipated. To prevent this, it is important to drink enough water and stay hydrated (6, 7, 8).

When a person is constipated, they might find relief from drinking some carbonated (sparkling) water. This can help them rehydrate and get things moving again.

Some studies have found sparkling water to be more effective than tap water at relieving constipation. This includes in people with indigestion, or dyspepsia, and people with chronic idiopathic constipation (9, 11).

However, drinking carbonated drinks such as sugary soda is not a good idea, as these beverages can have harmful health effects and may make constipation worse (12, 13).

Some people with irritable bowel syndrome (IBS) find that carbonated drinks worsen their symptoms, so these individuals may wish to avoid sparkling water and other carbonated drinks.

Bottom line: Dehydration can cause constipation, so be sure to drink enough water. Sparkling water may be even more effective at relieving constipation.

To treat constipation, doctors often tell people to increase their dietary fiber intake.

This is because increasing fiber intake increases the bulk and consistency of bowel movements, making them easier to pass. It also helps them pass through the digestive system more quickly (14).

In fact, one 2016 review found that 77% of people with chronic constipation benefited from supplementing with fiber (15).

However, some studies have found that increasing fiber intake can actually make the problem worse. Others report that dietary fiber improves stool frequency but may not help with other symptoms of constipation, such as stool consistency, pain, bloating, and gas (16, 17).

This is because different types of dietary fiber have different effects on digestion.

There are many different dietary fibers, but in general, they fall into two categories: insoluble fibers and soluble fibers.

Insoluble fibers — present in wheat bran, vegetables, and whole grains — add bulk to stools and may help them pass more quickly and easily through the digestive system.

Soluble fibers — present in oat bran, barley, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables — absorb water and form a gel-like paste, which softens the stools and improves its consistency.

Non-fermentable soluble fibers, such as psyllium, are the best choice for treating constipation (18, 19, 20).

One 2020 review found psyllium to be 3.4 times more effective than insoluble wheat bran for constipation (18).

Various brands of psyllium fiber are available online.

Studies examining the effects of insoluble fiber as a treatment for constipation have yielded mixed results.

This is partly because insoluble fiber can make the problem worse in some people with a functional bowel problem, such as IBS or chronic idiopathic constipation (19, 20, 21)

Some fermentable soluble fibers may also be ineffective at treating constipation, as they are fermented by bacteria in the gut and lose their water-holding capacity (22).

To prevent constipation, people should aim to consume a mix of soluble and insoluble fibers. The total recommended fiber intake per day is 25 grams (g) for females and 38 g for males (14).

Bottom line: Try eating more high fiber foods. Supplementing the diet with soluble non-fermentable fiber, such as psyllium, can also help.

Various research studies have reported that exercise could help improve the symptoms of constipation (23, 24, 25, 26).

Studies have linked sedentary lifestyles with an increased risk of constipation. Because of this, some healthcare experts recommend increasing exercise to get the stool moving (23).

That said, not all studies agree that exercise treats constipation. Therefore, more research is needed (27).

Other studies have reported that although exercise did not always improve the number of times people went to the bathroom, it did reduce some symptoms and improved people’s quality of life scores (28).

In people with IBS, moderate exercise (brisk walking) can improve digestive symptoms and quality of life scores. However, vigorous exercise (jogging) could make symptoms worse for some (29).

Try doing some gentle exercise — such as going for regular walks, swimming, cycling, or jogging — to see if it helps.

Bottom line: Exercise may reduce the symptoms of constipation in some people.

Share on PinterestDrinking coffee may help relieve constipation.

For some people, consuming coffee can increase the urge to go to the bathroom. This is because coffee stimulates the muscles in the digestive system (29, 30).

In fact, one 1998 study found that caffeinated coffee can stimulate the gut in the same way that a meal can. This effect was 60% stronger than drinking water and 23% stronger than drinking decaffeinated coffee (31).

Coffee may also contain small amounts of soluble fibers that help prevent constipation by improving the balance of gut bacteria (32, 33).

That said, the bowel-stimulating qualities of caffeine may be stronger in people with IBS. It could also make digestive symptoms worse (30).

People with IBS can try removing caffeine from their diet to see if it helps.

Learn more about foods and beverages that can relieve constipation here.

Bottom line: Coffee can help relieve constipation by stimulating the muscles in the gut. It may also contain small amounts of soluble fiber.

Senna is a popular safe and effective herbal laxative that helps treat constipation (34, 35). It is available over the counter and online, in both oral and rectal forms.

Senna contains plant compounds called glycosides, which stimulate the nerves in the gut and help speed up bowel movements (36).

Doctors consider Senna safe for adults for short periods of time, but people should consult a doctor if their symptoms do not go away after a few days.

Doctors usually do not recommend Senna for pregnant women, those who are breastfeeding, or people with certain health conditions, such as inflammatory bowel disease.

Bottom line: The herbal laxative Senna is a popular remedy for constipation. It stimulates the nerves in the gut to speed up bowel movements.

Probiotics may help prevent chronic constipation. Probiotics are live, beneficial bacteria that naturally occur in the gut. They include Bifidobacteria and Lactobacillus.

People can increase their levels by eating probiotic foods.

Some people who have chronic constipation have an imbalance of bacteria in their gut. Consuming more probiotic foods could help improve this balance and prevent constipation.

One study mentioned in a 2019 review found that taking probiotics for 2 weeks can help treat constipation, increasing stool frequency and stool consistency (37).

They could also help treat constipation by producing short-chain fatty acids. These may improve gut movements, making it easier to pass stools (38).

Alternatively, try a probiotic supplement. Some studies have found that people started to feel the benefits of these supplements after 4 weeks (39).

Try taking probiotic supplements, which are available online, or eating more probiotic-rich foods to see if this helps with constipation. Prebiotic foods include:

• yogurt
• sauerkraut
• kimchi

Bottom line: Probiotics may help treat chronic constipation. Try eating probiotic foods or taking a supplement.

A person can speak to a doctor or pharmacist about choosing an appropriate laxative. Different types have varying methods of action, but all are effective for constipation (40, 41).

A doctor may recommend one of the following types:

• Bulking agents: These are fiber-based laxatives that increase the water content of stool.
• Stool softeners: These contain oils to soften stools and ease their passage through the gut.
• Stimulant laxatives: These stimulate the nerves in the gut to increase bowel movements.
• Osmotic laxatives: These soften stool by pulling water from the surrounding tissues into the digestive system.

However, people should not take most of these laxatives on a regular basis without speaking to a doctor.

Bottom line: Laxatives are effective for relieving constipation. Speak to a doctor or pharmacist about the best ones to use.

Constipation can be a symptom of IBS. The low FODMAP diet is an elimination diet that helps treat IBS and may relieve IBS-related constipation (42, 43, 44).

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.

The diet involves limiting high FODMAP foods for a period of time before reintroducing them to determine which ones the body can tolerate (45).

In people with constipation-predominant IBS, the low FODMAP diet alone is often not enough.

Such people will probably need to pay attention to other aspects of their diet, such as getting enough water and fiber, to experience relief from their symptoms (46, 47).

Bottom line: A low FODMAP diet may help relieve IBS-related constipation. However, that alone may not provide sufficient relief.

Glucomannan is a type of soluble fiber from the roots of the konjac plant. Some research suggests that it is effective against constipation (48).

As well as improving bowel movements, glucomannan may act as a prebiotic to improve the balance of good bacteria in the gut.

One review on the effect of glucomannan in children concluded that glucomannan moderately increases defecation but does not increase stool consistency or benefit treatment overall (50).

However, another controlled study found no significant effects (51).

People can get glucomannan from supplements or by eating shirataki, or konjac, noodles.

Glucomannan supplements are also available. They vary in their benefits by brand, so it is best to compare brands before making a purchase. Glucomannan supplements are available online.

Bottom line: Glucomannan may help treat constipation in some people. Sources include supplements and shirataki noodles.

Prebiotics are an indigestible carbohydrate fiber. Prebiotics include oligosaccharide and inulin.

Although dietary fibers reduce constipation by improving the consistency and bulk of stool, prebiotics have their effects by improving digestive health.

Prebiotic fibers improve digestive health by feeding the beneficial bacteria in the gut, which boosts probiotics and improves the balance of the gut bacteria (37, 52).

In fact, some prebiotics may help increase the frequency of bowel movements, as well as make stools softer (53).

Prebiotic foods include:

• chicory
• Jerusalem artichokes
• garlic
• onions
• bananas
• leeks
• chickpeas

However, garlic and onions are not included in a low FODMAP diet as these foods can trigger symptoms in people with IBS.

Bottom line: Foods that contain prebiotic fibers can improve digestive health and the balance of beneficial gut bacteria. Prebiotics may help relieve constipation.

Magnesium citrate is a popular home remedy against constipation. It is a type of osmotic laxative that people can buy over the counter or online.

Taking moderate amounts of magnesium supplements can help relieve constipation. Doctors use higher dosages to prepare and clean out the bowel before surgery or other medical procedures (54, 55).

Bottom line: Taking magnesium citrate, an over-the-counter supplement, can help relieve constipation.

Share on PinterestPrunes are a natural laxative.

People often tout prunes and prune juice as nature’s remedy for constipation — and for good reason. Prunes may be the most accessible natural solution available.

In addition to fiber, prunes contain sorbitol. This is a sugar alcohol that has a laxative effect (56, 57).

Some studies have shown that prunes may be more effective than fibers such as psyllium (58, 59).

The effective dosage may be around 50 g, or seven medium prunes, twice per day (59).

However, people with IBS may want to avoid prunes, because sugar alcohols are high FODMAP foods.

Learn more about prune juice for constipation and other juices for constipation here.

Bottom line: Prunes contain the sugar alcohol sorbitol, which has a laxative effect. Prunes can be a very effective remedy for constipation.

In people with an intolerance to it, eating dairy can cause constipation due to its effect on the gut’s movements (60).

This includes children who are intolerant to cow’s milk protein and adults with lactose intolerance.

If someone suspects a dairy intolerance, they can see their doctor for diagnosis. The doctor may recommend temporarily removing dairy from the diet, while increasing other calcium-rich foods, to see if it improves the symptoms.

Bottom line: Dairy or lactose intolerance may cause constipation in some people. In these people, removing dairy from the diet can help relieve symptoms.

Constipation is uncomfortable and has a number of potential underlying causes. However, many home remedies and natural methods can help.

If constipation persists, a person can talk to their doctor to identify the cause and find an effective treatment.

That said, many of the natural home remedies in this article can provide significant relief.

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Psyllium: Benefits, safety, and dosage

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• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

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Psyllium husk is a type of fiber that acts as a gentle, bulk forming laxative. Possible benefits range from relieving constipation and treating diarrhea to managing blood sugar levels and boosting heart health.

Psyllium, similarly to other soluble fibers, passes through the small intestine without being completely broken down or absorbed.

Instead, it absorbs water and becomes a viscous compound that benefits constipation, diarrhea, blood sugar, blood pressure, cholesterol, and weight loss.

This article explains all there is to know about psyllium, including seven ways it can benefit your health.

Psyllium is a soluble fiber derived from the seeds of Plantago ovata, an herb grown mainly in India (1).

People use psyllium as a dietary supplement. It is available in the form of husk, granules, capsules, or powder. Manufacturers may also fortify breakfast cereals and baked goods with psyllium.

Psyllium husk is the main active ingredient in Metamucil, a fiber supplement that reduces constipation.

Because of its excellent water solubility, psyllium can absorb water and become a thick, viscous compound that resists digestion in the small intestine.

Its resistance to digestion allows it to help regulate high cholesterol, triglycerides, and blood sugar levels. It can also aid weight management and relieve mild diarrhea as well as constipation (2, 3, 4, 5).

Moreover, unlike some other potent sources of fiber, the body typically tolerates psyllium well.

Psyllium is available in various forms and has many health benefits.

1. Psyllium relieves constipation

Psyllium is a bulk forming laxative. It works by increasing stool size and helping relieve constipation (1, 2).

Initially, it works by binding to partially digested food that is passing from the stomach into the small intestine.

It then helps with the absorption of water, which increases the size and moisture of stools. The end product is bigger and easier-to-pass stools.

One study found that psyllium, which is a soluble fiber, had a greater effect than wheat bran, which is insoluble fiber, on the moisture, total weight, and texture of stools (6).

Another study showed that taking 5.1 grams (g) of psyllium twice a day for 2 weeks significantly increased the water content and weight of stools, as well as the total number of bowel movements, in 170 individuals with chronic constipation (7).

For these reasons, taking psyllium supplements promotes regularity.

2. It may help treat diarrhea

Research shows that psyllium can relieve diarrhea (1, 2). It does this by acting as a water absorbing agent. It can increase stool thickness and slow down its passage through the colon.

One older study showed psyllium husk significantly decreased diarrhea in 30 people who were undergoing radiation therapy for cancer (8).

In another older study, researchers treated eight people who had lactulose-induced diarrhea with 3. 5 g of psyllium three times daily. Doing so increased their stomach emptying time from 69 to 87 minutes, with accompanied slowing in the colon, which meant fewer bowel movements (9).

Psyllium can, therefore, both prevent constipation and reduce diarrhea, effectively helping to normalize bowel movements.

3. It can lower blood sugar levels

Taking fiber supplements can help control the body’s glycemic response to a meal, such as reducing insulin and blood sugar levels. This is particularly the case with water soluble fibers such as psyllium (4, 10, 11).

In fact, psyllium works better for this mechanism than other fibers, such as bran. This is because the gel forming fibers in psyllium can slow down the digestion of food, which helps regulate blood sugar levels.

In one study, researchers gave 51 people with type 2 diabetes and constipation 10 g of psyllium twice per day. This resulted in reduced constipation, body weight, blood sugar levels, and cholesterol (12).

Because psyllium slows down the digestion of food, people should take it with food, rather than on its own, so it has a greater effect on blood sugar levels (13).

It seems that a daily dose of at least 10.2 g can promote lower blood sugar levels (14, 15).

4. It may boost satiety and aid weight loss

Fibers that form viscous compounds, including psyllium, can help control appetite and aid weight loss (12, 16).

Psyllium may aid appetite control by slowing down stomach emptying and reducing appetite. Decreased appetite and calorie intake may support weight loss.

One study found that taking up to 10.2 g of psyllium before breakfast and lunch led to significant reductions in hunger, desire to eat, and increased fullness between meals compared to a placebo (17).

Another older study from 2011 showed that psyllium supplementation on its own, as well as paired with a fiber-rich diet, resulted in a significant reduction of weight, body mass index, and percentage of body fat (18).

That said, a 2020 review of 22 trials reported no overall effect of psyllium on body weight, BMI, or waist circumference (19).

Researchers need to do more studies before knowing the true effects of psyllium on weight loss.

5. It can lower cholesterol levels

Psyllium binds to fat and bile acids, helping the body to excrete them.

In the process of replacing these lost bile acids, the liver uses cholesterol to produce more. As a result, blood cholesterol levels decrease (2).

In one study, 47 healthy participants experienced a 6% reduction in LDL (“bad”) cholesterol after taking 6 g of psyllium each day for 6 weeks (20).

Furthermore, psyllium can help increase HDL (“good”) cholesterol levels (21).

In one study, taking 5.1 g twice a day for 8 weeks resulted in a decrease in total and LDL cholesterol, as well as an increase in HDL levels in 49 people with type 2 diabetes (22).

Interestingly, a review of 21 studies reported that reductions in total and LDL cholesterol are dose dependent. This means greater results were observed with treatments of 20.4 g of psyllium per day than 3.0 g per day (21).

6. It seems to be good for the heart

All types of fiber can be good for the heart. The American Heart Association (AHA) say that dietary fiber can improve cholesterol, and lower the risk of heart disease, stroke, type 2 diabetes, and obesity (23).

Water soluble fibers, including psyllium, could help reduce blood triglycerides, blood pressure, and the risk of heart disease (1, 3).

A review of 28 trials found that taking a median of 10.2 g psyllium per day could effectively improve markers of heart health, including lowering LDL cholesterol. This can helps reduce the risk of heart disease (3).

A 2020 review of 11 trials reported that psyllium could reduce systolic blood pressure by 2.04 millimeters of mercury (mmHg). The authors recommend using psyllium to help treat hypertension (24).

7. It has prebiotic effects

Prebiotics are nondigestible compounds that nourish intestinal bacteria and help them grow. Researchers believe that psyllium has prebiotic effects (25).

Although psyllium is somewhat resistant to fermentation, intestinal bacteria can ferment a small portion of psyllium fibers. This fermentation can produce short-chain fatty acids (SCFA), including butyrate. Research has linked SCFAs with health benefits (26, 27).

Also, because it ferments more slowly than other fibers, psyllium does not increase gas and digestive discomfort.

In fact, treatment with psyllium for 4 months helped reduce digestive symptoms by a difference of 45% in people with ulcerative colitis (UC) compared to the placebo (28).

Most people are able to tolerate psyllium well.

Doses of 5–10 g three times per day do not appear to have serious side effects. However, people may notice some cramping, gas, or bloating (15, 17).

Also, psyllium could delay the absorption of certain medications, therefore, doctors often recommend that people avoid taking it with other medicines.

Although uncommon, some allergic reactions, such as rashes, itching, or trouble breathing, can result from ingesting or handling of psyllium (29).

Common dosages of psyllium are 5–10 g, with meals, at least once per day.

However, when it comes to fiber, more is not always better. It is important to take it with water and then drink water regularly throughout the day.

As a bulk laxative supplement, 5 g with a glass of water 3 times per day is a common starting point. People can increase this gradually if they find it tolerable.

It depends on the product how many grams are in 1 teaspoon or tablespoon, but 1 tablespoon is a common recommendation as a serving for psyllium husk.

It is best to follow the dosage instructions on the packaging or advice from a healthcare professional.

Read about how much fiber to get per day and how much is too much here.

Psyllium is a common laxative. It can also relieve diarrhea and help reduce triglycerides, cholesterol, blood sugar, and blood pressure levels.

People can include this fiber supplement in their nutrition regimen and take it regularly as part of a healthful diet.

If people want to buy psyllium, then there is a selection online with thousands of customer reviews.

What to do with constipation in a newborn?

Constipation in a newborn or infant is an extremely unpleasant problem for parents. And it is not always possible to quickly determine what is the cause of constipation in an infant. Most often, problems with bowel movements in babies are functional in nature and are directly related to the nutrition of the child.

Signs of constipation in a child of the first year of life

• Infrequent dry and hard stools
• Sleep disorder
• Troubled state
• Pungent odor of feces and flatus

Causes of constipation in a newborn child

Causes of constipation in newborns and infants, as a rule, are not associated with a serious pathology of the internal organs or the central nervous system. The main cause of constipation in a baby is malnutrition, early transfer of a child to supplementary feeding with infant formula, frequent changes in products during artificial feeding.

When breastfeeding, the formation of constipation in children of the first year of life is affected by poor nutrition of the mother, for example, the use of large amounts of animal fats and a lack of fiber in the diet. One possible cause of constipation in newborns is dehydration.

What to do if a child has problems with stool

1. If a child under one year old has acute constipation and there is anxiety, straining and arching, we actively massage the abdomen in a clockwise direction so that hand marks remain on the skin (but not bruises!) . We spread it on the stomach, do the exercise – legs to the head, children under one year old can massage the anus, if all this does not help – a children’s candle with glycerin from the refrigerator.
2. If such situations are repeated often – a mandatory consultation with a pediatrician.
3. When introducing complementary foods to a baby with a tendency to constipation, introduce fruits and vegetables into the diet first.
4. If the child is older than a year and the process is chronic – evaluate nutrition – whether there are the necessary 5 servings of vegetables and fruits per day (portion – from the palm or fist of the baby). Estimate – how much water does the child drink per day? Is there enough physical activity during the day? What is the psychological climate in the family and the mood – not to demand a chair from the child, not to swear and not to shout, not to discuss problems with other people in his presence, not to force him to sit on the potty, not to scold him for dirty panties when smearing.
5. It is better to choose laxatives based on macrogol or lactulose with the help of a doctor.
6. In parallel with laxatives, we conduct psychological work with the child at home and with a specialist – books about defecation, toilet games, etc.

In what case should you be very worried about constipation in a child? Namely:

• if there is no meconium discharge in the first days of life;
• retardation and constipation;
• vomiting and tense abdomen;
• blood in stool;
• changes in hair growth and pigmentation of the sacrum and coccyx,
• violation of the development of the sacrum;
• changes in the anus – fistulas with discharge, hematomas, inflammation;
• change in the muscular skeleton of the anterior abdominal wall – lack of muscles or insufficient development.

If a baby up to a year old is breastfed for several days (3-5 days, but not weeks!) Does not poop and does not worry – if he is cheerful and cheerful, eats well, does not spit up and does not stain the diaper, and farts well, in this no parental intervention required! The stool should be soft and not cause trouble during bowel movements.

In the treatment of constipation, toilet training is important – every day at the same time, preferably after eating and drinking – calmly and kindly go to the potty (if the toilet is, then there should be a support under the feet so that the knees are above the level of the priests) and try to poop. If there was no stool for several days, you can pre-put a glycerin suppository.

In the presence of painful defecation, fissures and blood, urgently show the child to a doctor (gastroenterologist or proctologist) and start treatment – local baths, suppositories and laxatives are applied. This is absolutely necessary in order to soften the stool and prevent the formation of a persistent fear of defecation, which is then very difficult to remove. Before defecation with a dense stool, you can additionally lubricate the anus with baby oil. 9+7 (423) 267-61-30; +7 (423) 274-32-22; +7 914-704-32-22.

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How to help a child suffering from constipation ov: causes, symptoms and treatment

Contents

• 1 How to help your child get rid of constipation: simple and effective ways
  • 1. 1 How to help your child with constipation
  • 1.2 Understanding the problem
  • 1.3 Causes of constipation in children
  • 1.4 Symptoms of constipation in children
  • 1.5 How to diagnose constipation in a child
    9000 7 1.5.1 Symptoms of constipation
    • 1.5.2 Causes of constipation
    • 1.5.3 Medical examination
  • 1.6 Practical methods for treating constipation
  • 1.7 Preventive measures to prevent constipation in children
  • 1.8 Diet regimen for constipation in children
  • 1.9 What is the role of water in treating constipation in children?
    • 1.9.1 How much water should I drink for constipation in children?
    • 1.9.2 How can I tell if my child needs more water? P drink enough water
    • 1.10 .4 4. Compliance with the daily routine
    • 1.10.5 5. Use of probiotics
  • 1.11 Medicines for constipation in children
    • 1.11.1 Dietary fiber
    • 1. 11.2 Probiotics
    • 1.11.3 Osmotic laxatives
    • 1.11.4 Bowel stimulants
    • 1.11 .5 Lubricants
    • 1.11.6 Anti-inflammatory drugs
  • 1.12 When should you seek medical attention if your child is constipated?
  • 1.13 Related videos:
  • 1.14 Q&A:
    • • 1.14.0.1
      • 1.14.0.2
      • 1.14.0.3
      • 1.14.0.4 9000 8
      • 1.14.0.5
      • 1.14.0.6

What methods will help your child cope with constipation. We will talk about proper nutrition, exercise and other ways to deal with this problem. Get useful information and help your baby feel comfortable.

Constipation is a digestive disorder that can cause discomfort and pain in children. It occurs when the digestion process slows down and the stool becomes hard and dry.

Constipation in children can be caused by a variety of factors, including poor diet, physical inactivity, gut microbiome disturbances, and certain medical conditions. In young children, constipation may occur due to the underdevelopment of their digestive system.

Symptoms of constipation in children may include abdominal pain, lack of appetite, lack of energy, irritability and weakness. In such cases, a special dietary regimen, increased physical activity and treatment with medications can help the child.

In this article, we will look at what treatment and prevention methods will help rid the child of constipation and prevent their recurrence.

How to help your child with constipation

If your child is constipated, it is important to take care of his health and help him cope with this problem. Your child may not talk about their digestive problems, so you need to pay attention to signs of constipation.

As soon as you notice symptoms of constipation, treatment should be started immediately. In the beginning, you can try changing your child’s diet by adding more vegetables, fruits, and grains to his daily diet. This will help improve digestion and help your child deal with constipation.

You can also try natural constipation remedies such as honey, olive oil and water. It is important to monitor the amount of fluid you drink, as fluid helps improve digestion and get rid of constipation faster.

If home remedies don’t work, you need to see a doctor for professional help. The doctor may prescribe medications or other interventions to help your child. Don’t forget that taking care of your child’s health is an important part of parenting, so don’t hesitate to ask for help if you need it.

• Tips:
• Add more fruits and vegetables to your child’s diet.
• Increase your fluid intake.
• Use natural remedies to relieve constipation.
• Watch for symptoms and seek professional help if needed.

Understanding the problem

Childhood constipation is a disorder that occurs when a child has difficulty passing a bowel. This condition is characterized by infrequent, difficult and painful bowel movements, as well as the absence of stools for several days.

It is important to note that constipation can develop gradually and is not always expressed by obvious symptoms, so monitoring the condition of the intestines and bowel habits is an important condition for timely detection of the problem and its solution.

1. In order to help a child, you need to understand the causes of constipation and tell your child about them.
2. It is important to maintain bowel regularity and increase your intake of water and fiber-rich foods.
3. Some children may benefit from regular consumption of yogurt or probiotic foods.

Causes of constipation in children

Constipation in children can be caused by various reasons:

• Lack of water in the body is one of the most common causes of constipation in children. Insufficient amount of water in the body leads to the fact that the feces are compacted, which makes it difficult to pass through the intestines.
• Lack of fiber in the diet is another cause of constipation in children. Fiber is found in vegetables, fruits, cereals and helps maintain normal intestinal motility. If there is not enough fiber in the child’s diet, this can lead to a slowdown in peristalsis, which contributes to constipation.
• Improper diet – eating fatty, sugary and carbohydrate foods can cause constipation in a child. These products increase the formation of gases in the intestinal tract, which makes it difficult for the passage of feces.
• Insufficient physical activity – children who move little are also prone to constipation. Physical exercise improves intestinal motility.
• Side effects of medications – constipation may occur due to side effects of medications. Some medicines can slow down the intestinal motility, leading to constipation.

Symptoms of constipation in children

Constipation in children can cause many problems such as abdominal pain, appetite disturbances and sleep disturbances. It is necessary to be able to identify the symptoms of constipation so that action can be taken in a timely manner.

The main symptoms of constipation in children are infrequent or difficult bowel movements, straining during bowel movements, abdominal pain, vomiting, gas, lack of appetite and sleep disturbance.

Additional symptoms of constipation may include irritability, indigestion, dizziness, nausea, weight loss and fever. If you have these symptoms, you should consult a doctor.

Changes in stool may also be symptoms of constipation. If a child’s feces are dry, hard, lumpy or large, heavy and dense, then this may indicate problems with the intestines.

Important to remember: Constipation in children can have different causes, so the detection of symptoms should be an occasion to visit a doctor and conduct the necessary examinations.

How to diagnose constipation in a child

Symptoms of constipation

First you need to know what symptoms may indicate the presence of constipation in a child. The most common signs are:

• Irregular stools (no stools for more than 3 days)
• Difficulty with bowel movements, abdominal pain
• Refusal to eat, changes in appetite
• Bad mood, irritability, fatigue

Causes of constipation

To understand how to help a child, it is necessary to find out why he has constipation. The most common causes of constipation in children are:

• Lack of water and fiber in the diet
• Poor diet and too long breaks between meals
• Physical inactivity
• Stressful situations and emotional disorders

Medical examination

If you notice signs of constipation in your child, you should consult a doctor. He will conduct an examination and possibly appoint additional studies to determine the cause of constipation. Also, the doctor will advise certain measures for treatment, which depend on the symptoms, age and general condition of the child.

Constipation Practices

Diet is important for the successful management of constipation in children. It is recommended to increase the amount of fiber in the diet, which is found in vegetables, fruits, buckwheat and rye bread. It is also important to drink enough water throughout the day, at least 1.5-2 liters depending on age. You can include foods containing probiotics in your diet, such as yogurt or kefir.

Abdominal massage can be used to help your child cope with constipation. This massage will help increase blood circulation in the intestines and promote relaxation. Before starting the massage, it is necessary to prepare the child for this procedure, explain in what sequence the massage will be carried out and what sensations the baby will talk about.

Another way to treat constipation in children is to perform microenemas. This method allows you to cleanse the intestines and eliminate discomfort. Microclysters can be purchased at any pharmacy, but before using it yourself, you need to seek help from a doctor.

Preventive measures to prevent constipation in children

Nutrition: It is very important to watch your child’s diet. Children should get enough water, vegetables, fruits, cereals and limit the consumption of flour products and sweets.

Physical activity: Regular exercise helps keep children’s intestines functioning properly. Therefore, it is important to spend time with the child in the fresh air, to do physical education or your favorite sport.

• Daily routine: For the proper functioning of the body, children need proper sleep and daily routine. Young children should eat more often, but in smaller quantities, and adolescents, on the contrary, should eat less, but in larger quantities. It also helps the child avoid bowel problems.
• Liquid: As it expands in the intestines, the liquid helps move food along its length. Your child needs to drink at least 4 glasses of water a day to avoid problems with constipation.
• Stress: It is necessary to monitor the mental state of the child. The desire to control all events, overwork, dissatisfaction with desires and expectations can lead to disruption of the gastrointestinal tract.

If you have problems with digestion, you should consult a doctor. Only strict adherence to the recommendations of a specialist, the right diet and an appropriate lifestyle will help prevent problems with stool in children and achieve intestinal health.

Diet for constipation in children

Proper diet is an important element in the prevention and treatment of constipation in children.

It is recommended to increase the intake of foods rich in fiber. Include fruits, vegetables, and whole grains in your diet.

Equally important is the intake of sufficient fluids. The child needs to drink plenty of water, juices and coarse room drinks.

In addition, you should avoid a large number of foods that give fort: tea, coffee, alcohol, rice and fresh seaweed.

Eating a healthy diet and increasing your water and fiber intake can help relieve your child’s constipation.

What is the role of water in the treatment of constipation in children?

How much water should I drink for constipation in children?

For constipation, it is recommended to increase water intake, especially if the child is still nursing. Some children may be at risk of dehydration, so it is recommended to increase the amount of fluid.

If the child is over 1 year old, they should drink at least 1200 ml of water per day. If the child is healthy, he gets about half of the required daily amount of water from food, and the rest should be added as a liquid.

But if a child is constipated, they need to drink more water to help reduce or prevent the blockage. It is recommended that this extra fluid be divided equally between all meals throughout the day.

How can I tell if my child needs more water?

If the child is having difficulty or pain in bowel movements, this may be a sign of constipation. In this case, it is necessary to pay attention to the amount of water drunk by the child. If this has not happened yet, then an additional increase in the amount of fluid may be an attempt to get rid of constipation at home.

Talk to your doctor if you notice signs of constipation in your child or if you are unsure how much water your child should drink.

How to be active with constipation in children

1. Increase physical activity

To better treat constipation in children, it is necessary to increase physical activity. Tell your child about the benefits of playing sports, how it will help him avoid problems with the gastrointestinal tract. You can try to include in the daily routine of children’s physical activities, such as playing table tennis or jumping rope.

2. Diet rich in dietary fiber

To help your child get rid of constipation, you need to watch what he eats. Foods containing dietary fiber, such as vegetables, fruits, cereals, should be the basis of the diet of children suffering from constipation. But it is also necessary to reduce the consumption of animal products.

3. Drink enough water

Not drinking enough water can make constipation worse. The body loses fluid, which is needed to gently and easily overcome feces through the intestines. Make sure your child drinks 6 to 8 glasses of water every day.

4. Daily routine

Irregular sleep, lunch and dinner schedules can adversely affect digestion. Try to follow the daily routine, the treatment of constipation in children is impossible without this moment.

5. Use of probiotics

Probiotics are foods that contain bacteria that are essential for normal life. They can be found in yogurts, drinks, sauces, which should be included in the diet every day. This will help normalize digestion, relieve the child of constipation and improve his quality of life. 9Carrots Pear Oatmeal Cabbage Orange Wheat bran drugs for constipation in children

Dietary fiber

Try to include foods rich in dietary fiber in your child’s diet: vegetables, fruits, legumes and cereals. They help increase stool volume and stimulate the intestines.

Probiotics

Probiotic preparations can help improve bowel function and stimulate the growth of beneficial bacteria, resulting in better digestion.

Osmotic laxatives

These drugs help to gently swell the intestines, which helps to increase stool volume and improve intestinal motility.

Bowel stimulants

These drugs stimulate bowel movement and help speed up the passage of stool.

Lubricants

Lubricants can help soften stool and improve its passage through the intestines.

Anti-inflammatory drugs

Sometimes constipation can be caused by inflammation in the intestines. Anti-inflammatory drugs can help eliminate this cause.

When should you seek medical help if your child is constipated?

Constipation in children is a common problem that can be solved with home remedies. However, in some cases it is necessary to seek medical help.

• If constipation persists for more than two or three days.
• If your child has severe abdominal pain that causes discomfort and anxiety.
• If your child has blood in his stool, then you need to see a doctor right away.