How can I relieve constipation quickly? Below, you’ll find 10 helpful tips to relieve constipation.
We also discuss how to prevent constipation, what the symptoms are, and why it’s best not to take laxatives.
Table of Contents
- 1 How can I relieve constipation quickly? Introduction
- 2 What you should know to avoid constipation
- 3 Symptoms of constipation
- 4 10 crucial tips against constipation | How can I relieve constipation quickly?
- 4.1 Go to the toilet as soon as you feel it
- 4.2 Drinking prune juice
- 4.3 Baking soda (sodium bicarbonate)
- 4.4 Linseed and olive oil
- 4.5 Drink plenty of water (with lemon)
- 4.6 Physical activity | How can I relieve constipation quickly?
- 4.7 Drinking coffee
- 4.8 Probiotics | How can I relieve constipation quickly?
- 4.9 Going to the toilet regularly
- 4.10 Natural fibers
- 5 Why is it best not to take laxatives?
- 6 How can I relieve constipation quickly? Conclusion
How can I relieve constipation quickly? Introduction
Society doesn’t talk enough about is constant constipation.
The problem of the digestive system makes it very difficult to go to the toilet. It’s very uncomfortable and embarrassing, but it is definitely not something to be ashamed of.
The human body is designed to get rid of waste regularly through our urine and poop. If the draining of toxins isn’t routinely done, it can feel very uncomfortable and even hurt a lot.
In this blog post, we’ll talk about the most common cause: A poor lifestyle.
We also pay attention to the solution: Adjusting your eating and living habits and rebalancing the intestinal system.
What you should know to avoid constipation
Most tips to avoid constipation are pretty simple. They are perfectly in line with healthy and varied diet recommendations.
Still, there are many people of all ages who are guilty of one or more of the following:
- Not drinking enough water
- Not taking enough time to go to the bathroom calmly
- Not eating enough fruits, vegetables, and other high-fiber foods
- Not eating breakfast or skipping breakfast
- Delaying a toilet visit out of embarrassment or lack of time
Long-lasting constipation (often chronic) can have serious consequences for your health. So disregard is absolutely out of place here.
Symptoms of constipation
When someone doesn’t make bowel movements every day, it doesn’t mean they suffer from constipation.
You are only suffering from constipation if at least two of the following symptoms happen for 3 to 6 months:
- Wanting to manually remove stool by finger evacuation or manipulation of the lower abdomen
- Extreme pushing and squeezing during bowel movements
- The annoying feeling of incomplete emptying after toilet visits
- The feeling of rectal congestion
- Less than three bowel movements per week
- Hard stools that are painful to the touch
10 crucial tips against constipation | How can I relieve constipation quickly?
Go to the toilet as soon as you feel it
The most preventive measure against constipation is going to the toilet immediately when you need to go.
Your body knows very well what it’s doing and what is needed. So when your body says you need to go to the bathroom, you really need to go. Your body wants to release the waste!
This natural reflex must also be answered because a not-answered push disappears. And if you consistently ignore stimuli, there will simply be less to no stimuli in time.
Continuously ignoring the urge to go to the toilet means returning the bowel movement every time with all the possible consequences for your health.
In addition, the body will remove the added water from the stool again, making it increasingly difficult to go to the toilet. Eventually, this will lead to constipation.
Related: Can holding pee harm you?
Drinking prune juice
This is truly a solution from grandmother’s time: Drink plum juice or eat plums. It is a traditional solution that has been used for centuries. It helps get the bowel movement going again and keeps it more regular.
Plums are rich in fiber and contain sorbitol, which helps keep stools soft and smooth. The combination of fiber and sorbitol causes the stool to absorb water and increase a little in volume.
But be careful: An lot of this natural laxative can cause diarrhea.
Baking soda (sodium bicarbonate)
The best home remedy is baking soda, which shouldn’t be missing from your medicine cabinet.
For example, it’s a great remedy for problems in the abdominal area, especially when it comes to stomach issues.
To take advantage of the full effects of baking soda, dissolve a teaspoon in a glass of water.
Drink this, and you will soon feel movement in your body, especially in your intestines.
But be careful: Do not overdo it and use it moderately.
Linseed and olive oil
Linseed oil, also known as flaxseed oil, not only contains all healthy fatty acids, but this kind of oil is also very effective in fighting constipation.
Flaxseed oil creates a coating on the inside of your intestines. This coating allows stool to find its way out without any obstacles. In other words, linseed oil lubricates your intestinal system!
To take advantage of this internal lubricant, you can mix 1 to 2 tablespoons of flaxseed oil in a glass of orange juice. Take orange juice with pulp if possible, and drink this mixture.
Then just go about your daily business and be patient. It may take up to 6 hours before you begin to feel the effects. So do not take another glass of this mixture after waiting 2 hours. You may get diarrhea if you are impatient and drink another.
Olive oil is a great alternative to linseed oil. It is an excellent antioxidant that can give relief in case of constipation.
If you consume olive oil regularly, or just use it when preparing meals, the risk of constipation is lower. However, if you suffer from constipation, you can also take a tablespoon of pure olive oil. You will notice that your stool will start to flow in no time!
Here’s a tip: You can mix olive or flaxseed oil with 2 teaspoons of lemon juice for faster and better results. Of course, it also makes the taste a little more pleasant.
Drink plenty of water (with lemon)
Drink 1.5 to 2 liters of liquids (preferably water) each day if you want a smooth bowel movement. Without enough fluids, the fibers cannot do their job in the colon. Fiber absorbs moisture to increase the volume and softens the stool.
Make it a habit to drink a glass of lukewarm water on an empty stomach. This can help to get the bowel movement going.
Do you prefer a flavor? Then drink a glass of warm water with lemon. The citric acid will remove nasty toxins and other indigestible material from your intestinal walls. This is, in many cases, the cause of the constipation.
By adding lemon to the water, the citric acid is quickly absorbed by your body. As a result, your stool will also become a bit more liquid.
Physical activity | How can I relieve constipation quickly?
These days we sit more than we move, which is unhealthy. This is not only caused by laziness but, more importantly, because of the work situation.
Today, many jobs are done sitting down, either at the desk or in the car. All the more reason to put more effort into exercising extra outside of work hours anyway!
Exercise is essential to stay fit, minimize the risk of cardiovascular disease, and get a tighter belly and back. Exercise is also great for the functioning of the digestive system.
A brisk walk after a meal is enough to keep your digestion working optimally. Do wait an hour between the meal and the walk because otherwise, you will suffer from other issues.
Regular exercise guarantees that the digestive system works efficiently, reducing the chance of constipation.
Take a walk around the block during your lunch break. Or ride your bike more often. Maybe even dare to take the stairs instead of the elevator, even if you’re carrying groceries.
If you’re a regular coffee drinker, you’ve probably already found the holy grail. You’ll feel the need to go to the bathroom after your first (or second) cup of coffee after getting up.
Coffee not only stimulates your mind to wake up, but this black gold also has a laxative effect!
Coffee wakes up your digestion and will transport your stool smoothly and quickly. This way, you can get to the toilet sooner.
Just be careful not to drink too much coffee, because in that case, the effect will be the opposite. Coffee also has a draining effect, so you have to urinate more. If you don’t drink enough water, your body will become dehydrated. As a result, there won’t be enough fluid available to make your stool softer and smoother.
1 or 2 cups of coffee are obviously fine, but at least don’t drink 10 a day.
Probiotics | How can I relieve constipation quickly?
Taking probiotics is another great way to keep your insides healthy. They contain the right bacteria for your gut flora.
Taking probiotics daily will prevent constipation and make it easier to go to the bathroom. You can take probiotics naturally by eating pure, low-fat yogurt every day. But choose yogurt without any additives, preferably from the health food store.
You can also get probiotics from pharmacies or specialized online stores.
It may be especially interesting to take probiotics after taking a course of antibiotics. Beware that some probiotic supplements contain many additives, including sugar. Some manufacturers add sugar to hide the basic taste of probiotics.
Going to the toilet regularly
Do you have a certain regularity of going to the bathroom? Then you probably won’t suffer from constipation.
If you don’t have a set rhythm, it would be good to include more regularity in toilet visits. It’s a matter of training and discipline, but eventually, your body will get used to it.
Try to go to the toilet once a day for the big message. Try to set a rhythm by going to the bathroom at the same time every day, even if you don’t feel like you have to go.
Bring a magazine, tablet, or newspaper and take your time. But don’t make your toilet visit longer than 20 minutes. If it still doesn’t work out, try again the next day.
It is crucial, however, that you don’t force anything. So don’t go extreme pushing because, again, that’s not good.
If you keep this up consistently, you will find that your body will adjust after a while.
Fiber works like a sponge: They attract water from the environment, causing them to swell.
During this process, the fibers become softer and more flexible and add volume to the stool. This allows the stool to pass through easily and eventually end up in the toilet without any effort.
Just be sure to eat the right natural fiber. These are found in, for example:
Many foods have the opposite effect and promote constipation, for example:
- white rice
- unripe bananas
- blueberry juice
- strong tea
- red wine
Here’s a final tip: Don’t forget to drink plenty of water. The fibers need water to swell, and too little water in the intestines will backfire…
Why is it best not to take laxatives?
Anyone who has already suffered from constipation knows that it must be fixed quickly. Not only is it uncomfortable, but it might also start to hurt.
Many people run straight to the pharmacy to buy a laxative. But using one or more of the above natural home remedies is much safer.
Over-the-counter laxatives have many side effects. Some aren’t a big deal, while others could have major consequences. For example, did you know that certain laxatives can cause permanent damage to the rectum?
Also, laxatives affect the salt content in your body. So taking laxatives can mess up the mineral balance in your body. This may then create other problems in the long run. Other side effects of laxatives are:
- abdominal pain
So it is the right choice to use a natural solution. Natural remedies are at least as effective and have no side effects.
How can I relieve constipation quickly? Conclusion
To summarize: to relieve constipation, you can:
- drink prune juice, baking soda, linseed or olive oil, plenty of water, coffee;
- go to the toilet regularly and promptly without holding it in for too long;
- exercise the body to stimulate your digestive system; and
- have a fiber-rich diet, or take probiotics.
If you are regularly constipated and bloated, it’s a clear sign that you will need to change something about your lifestyle.
Eating healthier, avoiding processed foods, and exercising more are all great steps in the right direction. These and other tips discussed in this article can minimize the risk of constipation.
The most important thing is to drink water in combination with eating natural fiber!
Lastly, avoid laxatives from the pharmacy if you can, as they often come with side effects.