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.

Read the article in Spanish.

Psyllium: Benefits, safety, and dosage

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Medical News Today only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• 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?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

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.

How to help yourself with constipation before visiting a doctor?

As Émile Gauthier said in 1909: “The freedom of the intestines is the most valuable, and perhaps the most important, of all freedoms.” The topic of chronic constipation has been relevant for several centuries, primarily due to its high prevalence and tangible impact on the quality of life. At the same time, the problem is so delicate that patients do not always share it, even with a doctor. In the article “Constipation as a disease of civilization”, we examined in detail the most common causes of constipation, and today we will answer the most common questions of our patients, including how to cope with constipation on your own before visiting a doctor.

What is constipation anyway?

In a healthy person with a balanced diet, stool frequency ranges from 2-3 times a day to 3 times a week, more often than 1 time per day. It is important to understand that constipation is not only a decrease in the frequency of stools. The term constipation refers to a delay in bowel movements of more than 48 hours, accompanied by difficulty in defecation, requiring additional effort (straining), with the passage of a small amount of increased stool density, or a feeling of incomplete emptying of the intestine after going to the toilet. As a rule, when we talk about constipation, we mean a chronic problem that lasts more than 3 months. At the same time, almost every one of us experienced episodic or acute constipation at least once in our lives, for example, during travel, under stress, before a responsible event, bed rest or after surgery, which often lasts no more than 1-3 weeks and goes away on its own without special treatment.

What are constipation?

There are two large groups of chronic constipation: functional , otherwise primary , and organic , they are also secondary.

• organic constipation is based on chronic diseases, and constipation is a symptom of them. The most common of them: intestinal obstruction (polyps, tumors, compression of the intestine by abdominal adhesions), endocrine diseases (hypothyroidism, hyperparathyroidism, diabetes mellitus, pregnancy), some diseases of the nervous system, etc. Constipation due to side effects of drugs (antacids , diuretics, irritant laxatives), as well as lifestyle and nutrition. Treatment organic / secondary constipation is reduced to the treatment of the disease that caused it.
• Functional/primary constipation occurs when bowel movements are impaired and is a diagnosis of exclusion. This means that before establishing the diagnosis of “functional constipation”, it is necessary to prove the absence of the above-described secondary causes of stool disorders.

How common is chronic constipation?

Unfortunately, chronic constipation is a very common problem. In the modern world, constipation occurs in almost every third person of middle age. It’s all the fault of the “Western” style of eating, which is dominated by easily digestible refined foods, such as fast food, convenience foods, and high-calorie drinks. However, the main reason leading to constipation is a lack of dietary fiber. According to statistics in Western countries, only 10% of people consume dietary fiber in the recommended amounts, and among all complaints about constipation functional constipation accounts for 90% of cases.

Is chronic constipation a problem for older people or any age group?

Do not think that the problem of chronic constipation affects only elderly and senile people, although it is observed at this age much more often, which is associated with a decrease in intestinal motility. Stool disorders in middle and young age occur in every 3-4th and are usually due to nutritional errors, lack of physical activity and stress. In women, stool disorders may first appear during pregnancy. It is not uncommon for functional constipation in children, the cause of which lies in the wrong “training” to the toilet: you can not rush the child during the process, and even more so it is unacceptable to scold and punish in case of failure. Remember that conscious control over the process of bowel emptying is formed by 1.5-3 years. Sometimes the cause of constipation in children can be congenital anomalies in the development of the intestine.

How can you diagnose chronic constipation in yourself?

To begin with, you can conduct an independent diagnosis using a questionnaire created on the basis of “Rome criteria IV “. The Rome criteria are specific international clinical guidelines for physicians for the diagnosis and treatment of functional disorders of the gastrointestinal tract. If signs of constipation are identified based on the test results, we recommend a consultation with a specialist who will conduct laboratory and instrumental examinations to exclude organic functional constipation, give recommendations for correcting lifestyle and nutrition, and, if necessary, prescribe medication. Remember: a change in habitual stool and the development of constipation can be an early symptom of cancer.

Why is it important to treat constipation?

Patients with irregular stools experience a feeling of heaviness in the abdomen, bloating and profuse flatus. These symptoms create constant physical and psychological discomfort. Staying in a state of chronic stress, in turn, leads to disruption of the motor function of the intestine, aggravates the course of constipation and causes deep intoxication. In addition, frequent straining, traumatization of the mucous membranes with dense stools and prolonged retention of feces in the intestine cause the development of the following dangerous conditions:

• occurrence and complicated course of chronic hemorrhoids;
• long-term non-healing anal fissures;
• development of colonic diverticula and diverticular disease;
• neoplasms of the intestine.

Are there simple ways to treat functional constipation at home?

They are primarily related to lifestyle interventions.

Toilet Tips

Do not suppress the urge to stool!

Give a sufficient amount of time and create psychological peace (exclude the use of electronic gadgets, reading books) during the toilet. It is important to restore the biological rhythm of the intestines, that is, to develop a conditioned reflex to the act of defecation with the strictest punctuality. The intestines can be accustomed to order, so arrange your “meetings”, if possible, at the same time (in the morning 20 minutes after breakfast). “Do not lose heart” if the next day he does not respond to the “educational reception.”

Take the correct position during a bowel movement: the pose of the “Roman thinker”, the “pose of the crow”. In this position, the legs should be bent at the knees, the feet should be elevated so that the knees are at or above the navel. Usually, to take a pose, a stand is placed under the feet.

Nutrition advice

Eat regularly – 3-4 times a day. At each meal, a physiological gastrointestinal reflex is triggered, which “pushes” the intestinal contents to the rectum.

Never skip breakfast! Drinking weak coffee in the morning may be helpful. Develop a conditioned reflex in the morning – the first meal “wakes up” the intestines.

Take a glass of cold water in the morning on an empty stomach to “awaken” the intestines for morning stools.

Drink at least 1.5-2.0 liters of liquid per day: water and weak tea (not black), rosehip and dried fruit decoction, fruit and vegetable juices: beetroot, carrot, cabbage, potato, watermelon, tomato, plum, apricot (except grape and apple, which can cause fermentation and bloating). Fruit juices in comparison with fruits sometimes have a more pronounced laxative effect, since the concentration of sugars and organic acids in juices is higher, especially in plum and apricot.

Avoid foods with tannin (dry red wine, unripe fruit, pomegranate, grapes, guava, persimmon).

Add to your diet with dietary fiber . Nutritionists of our clinic advise to consume up to 20-35 grams of dietary fiber per day. To determine their content in products, use the attached list.

High Fiber Food List

The fiber content per 100g is listed next to the product, the number in parentheses indicates the percentage of daily requirement that is being met.

1. Wheat bran 43.6 g (145%)
2. Dried white mushrooms 26.2 g (87%)
3. Dried figs 18.2 g (61%)
4. Dried apricots 18 g (60%)
5. Apricot; 17.6 g (59%)
6. Rye (grain) 16.4 g (55%)
7. Oat bran 15.4 g (51%)
8. Dried peach 14.9 g (50%)
9. Dried apples 14.9 g (50%)
10. Barley (grain) 14.5 g (48%)
11. Buckwheat (grain) 14 g (47%)
12. Soy (grain) 13. 5 g (45%)
13. Whole rye flour 13.3 g (44%)
14. Buckwheat (prodel) 12.5 g (42%)
15. Peeled rye flour 12.4 g (41%)
16. Beans (grain) 12.4 g (41%)
17. Oats (grain) 12 g (40%)
18. Lentils (grain) 11.5 g (38%)
19. Buckwheat (kernel) 11.3 g (38%)
20. Wheat (grain, durum) 11.3 g (38%)
21. Mash 11.1 g (37%)
22. Seeded rye flour 10.8; (36%)
23. Wheat (grain, soft grade) 10.8 (36%)
24. Rosehip 10.8 g (36%)
25. Peas (shelled) 10.7 g (36%)
26. Pistachios 10.6 g (35%)
27. Buckwheat flour 10 g (33%)
28. Chickpeas 9.9 g (33%)
29. Rice (grain) 9.7 g (32%)
30. Raisins 9.6 g (32%)
31. Whole wheat flour 9.3 g (31%)
32. Prunes 9 g (30%)
33. Peanuts 8.1 g (27%)
34. Barley grits 8.1 g (27%)
35. Oatmeal 8 g (27%)
36. Pearl barley 7.8 g (26%)
37. Dark chocolate 7.4 g (25%)
38. Horseradish (root) 7. 3 g (24%)
39. Chanterelle mushrooms 7 g (23%)
40. Almonds 7 g (23%)

Enrich your diet with lactic acid products with probiotics: acidophilus, fermented baked milk, kefir. It is important to eat fresh (today’s) lactic acid foods, as foods 2-3 days old can lead to stool retention.

Lifestyle advice

Increase physical activity to strengthen the abdominal muscles, pelvic floor through running, cycling, swimming, special strengthening exercises – “bicycle”, “hydrant”, leg raises in position on the back at 90 and 180 degrees, breathing exercises “abdominal vacuum” and activation of the receptor zone of the heels (walking, preferably barefoot). Training is carried out no earlier than 2 hours after eating 3-4 times a week for 30-40 minutes.

Perform abdominal massage 1.5 hours after eating for 3-5 minutes. Movement should be directed along the colon, clockwise.

What to do if it doesn’t help?

In this case, laxatives are prescribed, the selection of which should be carried out by a doctor. The effectiveness of the treatment of constipation is always the joint work of the doctor and the patient. Do not self-administer irritant laxatives to relieve constipation quickly. These include drugs based on senna, buckthorn, joster, rhubarb root, castor oil, bisacodyl, and sodium picosulfate. Irritant laxatives can only be prescribed under the supervision of a doctor for a short time! Otherwise, your gut becomes unresponsive to standard treatments.

Very rarely, constipation requires surgical treatment.

To summarize

Regular bowel movement is the basis for physical and psychological well-being. Functional constipation and accompanying symptoms (bloating, separation of gases) significantly limit the daily activity of people: they do not allow spending time with family and friends without internal stress, they interfere with concentration and effective performance of work duties. Common mistakes in such a situation are taking constipation for granted and not requiring a medical examination of the condition and self-treatment, in which the choice often falls on a group of fast-acting laxatives. As a result, the short-term rapid achievement of the effect is soon replaced by a resistant (hard to change) course of constipation or, more dangerously, the organic causes of constipation, including oncological ones, are missed and progress.

In order to prevent such consequences, start an early diagnosis using testing based on Rome criteria IV and determine the need for a consultation with a gastroenterologist at the Expert Gastroenterology Center. Also, if you have complaints of problems with stool retention, you can get diagnosed, find out the causes of constipation and receive recommendations for its treatment using our program “Check up Diagnosis of constipation” .

How to help a child with constipation? – health articles

06/16/2021

Contents

• Causes of constipation in children
• Symptoms of constipation
• Diet
• Gymnastics
• Benefits of contacting MEDSI

Constipation in a child can occur at various stages of growth and development.
According to statistics, every fifth baby suffers from problems with stool. In this case, violations can occur already in infancy. With the start of complementary foods, the stool usually improves, which is associated with the introduction of fiber into the diet and an increase in physical activity. After a year, the number of children suffering from constipation is growing again. This is already due to the transition to solid food, the rejection of breastfeeding and the reduction in liquid in the diet.

It is dangerous to neglect constipation!

In fact, their consequences are quite dangerous and can cause:

• baby stress
• rectal deformities
• anal fissures
• general organism intoxication

What to do if the child has constipation?

1. Find out the cause of the pathological condition together with the doctor
2. Stick to a diet
3. Pay attention to moderate physical activity

Important! It is forbidden to self-medicate. Laxative suppositories and other means should not be given, as well as cleansing enemas.

It is forbidden to self-medicate. Laxative suppositories and other means should not be given, as well as cleansing enemas.

Causes of constipation in children

The main factors stimulating stool disorders in children include:

1. Insufficient fluid intake
2. Meals with little or no fiber
3. Lack of physical activity

Symptoms of constipation

You can suspect a pathological condition by the following signs:

• the presence of blood (scarlet, fresh) in the stool during the act of defecation and after it in the form of blots (traces) on toilet paper
• infrequent visits to the toilet for the purpose of defecation (2 or less times a week)
• large large compartments
• the need for strong straining during bowel movements
• pain in the anus and abdomen

Diet

What can be given to a child for constipation?

This question interests many parents. The fight against the problem should begin not with taking medications, but with changing the diet.

Necessary:

1. Increase fluid intake
2. Establish fractional nutrition
3. Add fiber-rich foods to your diet

You should teach your child to drink plain clean water. For babies over the age of 3, 2-3 glasses of water a day are usually sufficient. Avoid sugary carbonated drinks, coffee and tea. This is due to the fact that they have a pronounced diuretic effect and stimulate constipation and dehydration.

Especially useful is the cool water that children drink in the morning on an empty stomach. Gradually, the temperature of the liquid can be reduced. The following drinks also have a laxative effect:

• beet juice
• fermented milk (kefir, fermented baked milk, etc.)
• chamomile decoctions
• dill tea

Important! They should be introduced into the diet gradually, starting with a small amount. Otherwise, you can provoke a breakdown in digestion.

You should teach your child to drink plain clean water. For babies over the age of 3, 2-3 glasses of water a day are usually sufficient.

The treatment of constipation in children also implies the introduction of laxative products into the diet, which include:

• legumes
• nuts
• prunes and dried apricots
• plum
• beets
• dates

They are also included in the diet gradually and under the supervision of a doctor. Cereal porridges can be useful: oatmeal, buckwheat, wheat, pearl barley. It is advisable to refuse rice, pears, sweets, muffins, animal fats, flour products. They have a fixing effect.

What else to feed the child so that there is no constipation?

The answer to this question should be given by the pediatrician.

Gymnastics

For the prevention of a pathological condition, walking and running, swimming, exercises to strengthen the abdominal press, squats, bends are useful.

It is believed that mobile, active children are less likely to suffer from constipation. For the prevention of a pathological condition, walking and running, swimming, exercises to strengthen the abdominal press, squats, bends are useful.

If the child is already suffering from stool problems, it is recommended to start the day with simple morning exercises. Massage may also be helpful.

It is important to pay attention to the general change in the behavior of the baby.

The child should be taught to go to the toilet at about the same time, encouraged for observing the daily routine (motivate and praise).

It is also important to create a favorable environment in the toilet. Nothing should distract the child from the act of defecation or scare him in the bathroom.

Benefits of contacting MEDSI

• Help from experienced doctors. Pediatric coloproctologists, gastroenterologists and psychologists work with patients. They know exactly how to treat constipation in a child in accordance with the reasons that provoked it
• Diagnostic options. The clinic can conduct comprehensive examinations. They allow you to identify the causes of the pathology, find out how and what causes constipation in a child, help him as soon as possible
• Comprehensive approach to troubleshooting. Doctors not only recommend diet and gymnastics. If necessary, specialists prescribe laxatives, antispasmodics, as well as agents that stimulate the evacuation of feces (enemas and suppositories). All drugs are selected individually
• Prevention of complications. To prevent the undesirable consequences of constipation, regular examinations by a coloproctologist are mandatory
• Comfort of visiting clinics. We provide timely consultations without queues at a convenient time for patients

To make an appointment, just call 8 (495) 7-800-500. Our specialist will answer all questions and suggest the best time to visit a doctor.