The constipation is a process that makes it difficult to pass stool from the intestine. It can cause infrequent bathroom visits or less frequent than usual, leading to bloating, discomfort, and heaviness.
It prevents the normal expulsion of feces and is a disorder of the large intestine in which stool hardens due to a lack of moisture.
Although people have different frequencies for going to the bathroom or the WC, it is considered normal when the act of defecation occurs at least once every 3 days. Some people are more frequent and others less, but if it exceeds 3 days without a bowel movement, it can be considered as being constipated.
There are different causes for constipation, such as pregnancy, eating certain foods, and it can also be more common at certain ages.
Constipation in babies is quite common, and pregnant women are also a population group more prone to it. However, the important thing is that it should be temporary and not become chronic. In that case, a doctor’s consultation is necessary, meaning chronic constipation should be supervised by a family doctor.
Since there are various types, it is also possible to combat it in several ways, so let’s look at its causes and then discuss the best home remedies, natural remedies, and the fastest ones. You’re going to discover a lot of things you can take to relieve it.
From foods with quick effects, accessible medicinal plants, and easy-to-buy treatments with medications that provide the best results.
Contents
Causes of constipation
Although there are different reasons why stool can solidify and block the rectum, the most common causes of constipation are usually related to diet.
A lack of fiber in the diet is quite common, often making the disorder temporary. Once the food intake is regulated, intestinal transit stabilizes, and so do bowel movements.
Moreover, there are other causes and triggers that we will outline below:
- Lack of fiber in the diet.
- Diabetes.
- Thyroid disease.
- Pregnancy.
- Medication treatments.
- Intestinal hypomotility.
- Rectal disease.
- Weak abdominal wall muscles.
- Rectal and/or colon obstruction.
It is quite common for constipated people to eat little fiber, and this is one of the best remedies for constipation. Fiber speeds up the expulsion of stool, and its lack will easily cause irregular bathroom visits. When this cause appears, it is the easiest to solve; just increase the intake of fiber-rich foods such as vegetables.
In addition, there are other factors that may be somewhat more complicated, such as physiological causes. These may be related to having weak abdominal wall muscles or what is known as hypomotility and hypermotility of the intestines, meaning that the muscles that should stimulate intestinal transit are too weak and do not effectively move food waste.
1-month-old, 5-month-old, 7-month-old babies, etc…
It is important to note that each baby has its own regularity when it comes to bowel movements. Some are very regular and have them every day after eating, while others have them every two days.
Just like with adults and the elderly, constipation in babies can be considered as such if it deviates from what is usual for them up until that point.
Babies who breastfeed tend to have fewer bowel movements than those who consume solid foods or formula milk. However, the causes for a baby to be constipated can include the following:
- Solid foods, especially when first introducing them.
- Lack of fluids, which may cause dehydration and result in harder stools.
- Intestinal infection.
- Metabolic disorders.
- Allergies to certain foods.
If you’d like, you can read directly about the remedies for constipation in babies. Remember that you should always consider the baby’s age because a 2-year-old child can take certain things, but a 5 or 7-month-old baby may not be suitable for some products until they are older.
Pregnancy
During the 9 months of pregnancy, constipation or dryness of the stools is quite common due to hormonal changes and the pressure exerted by the fetus on the intestines.
Pregnant women experiencing constipation can use different natural remedies, but always with caution to protect both the baby and their health.
The most common causes of constipation during pregnancy include:
- Taking progesterone, using it in suppositories or injections.
- Lack of physical activity.
- Changes in eating habits.
- Pressure on the intestines.
- Changes in hormone levels.
Read all about the remedies for constipation during pregnancy.
Menstrual cycle and menstrual delay
During the menstrual period, it is common to experience digestive disorders. Increased gas, diarrhea, or the dreaded constipation may appear. All of this is due to the hormonal changes a woman experiences during menstruation, and in most cases, it is something completely normal. However, although it is physiologically logical, you can take measures and do things to prevent constipation during your period or when you suffer from a delayed period.
The most frequent causes of constipation are the fluctuations in the progesterone levels naturally produced by the body during the days leading up to and following the ovulatory cycle.
Progesterone increases two weeks before the period, and since it is a muscle relaxant, it is very likely that the abdominal muscles and the rectal tendons remain inactive, which is something that also happens in pregnant women.
Another likely cause in women is prostaglandin, a substance secreted to relax the cervix. In its presence, the cervix dilates, and everything related to bowel movements is delayed as it maintains its usual tone. In most cases, the opposite happens, leading to diarrhea, but in certain women, the effect can be dehydration of the stool, which interrupts regular bowel movements.
Read the remedies for constipation during menstruation or menstrual delay.
Older adults
Constipation in older adults is different because it has degenerative causes, often neural, and requires alternative treatment. The degradation of brain functions can change epithelial function and worsen bowel movement. This, combined with the weakening of muscles due to age, makes it difficult for the rectum to contract naturally.
Diet also plays a role. Often, elderly people eat poorly due to difficulty cooking or simply a lack of appetite. They move little and stand for minimal periods. They also take multiple medications, which can have these side effects. It is important that a doctor prescribes the treatment, as there could be different underlying causes.
Symptoms of constipation
- Every time you go to the bathroom (WC), you have to exert effort.
- It is difficult to defecate normally.
- The stools are too hard. Sometimes, they even cause pain when passing through the anus.
- You feel like you haven’t completely evacuated.
- There is a sensation of blockage as if something is preventing you from defecating.
- You need manual assistance to evacuate.
- You have fewer than 3 bowel movements a week.
Now that we know the causes and symptoms of constipation, we will explain the types that exist, as, based on their origin and symptoms, it will be possible to implement measures or home remedies to solve it.
Types of constipation
Each person has their own rhythm for expelling the waste produced by their body, but to consider that constipation is occurring, the frequency of bowel movements must be longer than 3 days.
There are two types of constipation:
- Chronic.
- Occasional or sporadic.
Chronic constipation
This is the type of constipation that causes the most discomfort and requires more attention to avoid complications.
Currently, more people are affected by it than one might initially think.
Between 15% and 17% of the population suffers from chronic constipation. The people most commonly affected are the elderly and women, and in most cases, it is related to the worsening of the quality and function of the large intestine, as well as the deterioration of the rectum and anus.
Women experience it frequently during pregnancy because the intestines are displaced by the growing baby, potentially compressing part of the intestine and hindering intestinal transit. However, it can also arise from the physiological changes associated with pregnancy. In any case, if it is due to pregnancy, it is considered occasional constipation, even if it lasts for some time.
Another cause of chronic constipation is diseases that affect the endocrine glands. There are various conditions that can trigger it, as they affect the endocrine system, which interacts directly with the central nervous system.
If there is poor functioning of the nerve impulses to the intestine, the waste produced by metabolism does not move normally.
Some diseases that can cause chronic constipation include Parkinson’s disease, multiple sclerosis, etc.
Occasional constipation
If you occasionally experience occasional constipation, it is a symptom of something. It is not a disease. It indicates that something has happened in the digestive system that causes a change in the regular bowel movement routine.
Everyone experiences this at some point. It is very common when you travel, change water sources, or change your lifestyle habits. It can also occur with a change in schedule or when you start eating differently. Its duration can range from days to weeks. But it is something infrequent in your usual bathroom routine.
Its origin can be, in addition to what has been described in previous sections, the appearance of intestinal polyps, changes in the large intestine, rectal injuries, or even hemorrhoids. However, the most common cause is reducing the amount of fiber you eat.
What to take for constipation
It is important to modify some dietary habits and improve the products we consume to facilitate intestinal transit, as this will serve as a home remedy for constipation. Take note of the following:
- Eat more fiber. There are natural products like vegetables (spinach, swiss chard, green beans, etc.) and supplements that contain fiber for occasional cases. It’s best to cook vegetables lightly for them to be much more effective.
- Increase fluid intake and drink more water. This will rehydrate and soften the stool, making it easier to pass.
- Eat salads with lettuce as they are high in fiber.
- Eat whole grains such as oats, bread, etc.
- Increase your intake of legumes, as they help regulate intestinal transit.
- Eat fresh, natural fruit without added sugars. For example, plums are a great home remedy for constipation. Eat several pieces of fruit each day (plums, apples, apricots, etc.), and you’ll notice improvements.
- Nuts also stimulate bowel movements.
- Take magnesium.
In addition to incorporating these habits into your daily diet, there are other products that can help with constipation. One of them is flaxseeds. They have a laxative effect. To make them easier to consume, you can take them with yogurt or a liquid in the form of a porridge.
Oranges also help with easier and more frequent bowel movements for many people. Eating oranges will make it easier for you to have regular bowel movements.
Many people, shortly after they start running, feel the urgent need to go to the bathroom. The simple movement of the intestines can loosen the blockage you have. Upright postures and light jogging promote regularity. If you don’t exercise, you should try it, as it may be part of the solution.
Often, the solution is so simple that it feels unusual, but many people find a solution in sports. We often look for complicated remedies and expensive treatments, but instead of focusing on what to take for constipation, we should consider the causes, such as changes in diet, increased stress, or a sedentary lifestyle.
Most of the time, you need to implement several things to solve it. If you already exercise, increase your fiber and vegetable intake. If you eat a lot of fiber, start with exercise, and if it doesn’t work, then you can try some of the remedies we will mention.
Anti-constipation foods
- Flaxseeds.
- Chia seeds.
- Hemp seeds.
- Legumes such as lentils, beans, etc.
- Omega 3-rich fish (sardines, tuna, herring, salmon, etc.).
- Whole grains.
- Plums.
- Figs.
- Dates.
- Artichokes.
- Peas.
- Broccoli.
Foods that cause constipation
- Rice.
- Bananas.
- Carbohydrates.
- Foods high in fat.
- Red wine.
- Black tea.
- Chocolate.
- Persimmons.
Home remedies and natural treatments for constipation
Quick herbal and natural remedies
In addition to improving your diet, increasing fiber intake in meals, and exercising (some people need to urgently find a bathroom as soon as they start running…), there are medicinal plants that, due to their composition, will be very useful as a home and natural remedy for constipation:
Be cautious when using natural laxatives as remedies for constipation, as it is always best to take them for only a few days.
If your case becomes chronic, it’s best to consult a doctor to check if there is another underlying problem causing it.
Probiotics for constipation
It is becoming increasingly common to find such products for treating symptoms of infrequent bowel movements. They can relieve and improve the discomfort caused by chronic or temporary constipation.
These are a group of products, which can be either foods or specific medicinal products, that improve the growth of intestinal flora and enrich digestive processes. Probiotics for constipation are one of the best ways to mobilize the intestine and activate its function.
Anyone who has trouble defecating can take bifidobacteria and certain types of Lactobacillus, especially probiotic yogurts and fermented milk.
Having strong and adequate intestinal flora is one of the most natural options, providing an effective anti-constipation solution.
Remedies for constipation in babies
The solutions are practically the same, except that, in a young child, medicinal plants should not be used unless prescribed by a pediatrician.
However, there are still many solutions and remedies for constipation in babies, whether they are 6 months old, 1 month old, or a little older but have lost their regular bowel movements.
The best way to solve it when constipation first starts is as follows:
- Give a gentle belly massage. Apply light pressure and delicately make circles over the abdomen. In addition to relaxing, you’ll help move the intestines, which are still weak.
- Encourage movement. When babies are a few months old and very calm, it might help to stand them up for a few minutes so the weight of the stool helps move it down.
- Try a different formula brand. In many cases, one of the ingredients may be causing the baby’s constipation. The solution is to try another brand that contains the same nutrients but without the certain excipients that might be the problem.
- Give a small amount of prune or apple juice, as it is very laxative. If the baby is already eating solid foods, you can give it on its own. If they are over 4 weeks old, there will be no problem, but if still breastfeeding or under 4 weeks old, always consult with the pediatrician to see if it is appropriate to mix it with milk.
- Give pureed foods with plenty of fiber or special baby purees.
- Use special tea for newborns. These have a low concentration and are often very effective as a remedy for infant constipation.
Considerations for babies and newborns
In many cases, infant constipation appears because newborns’ intestinal flora is not fully developed. As we grow, we acquire beneficial bacteria that help break down food and facilitate waste moving toward the rectum.
Solutions for constipation during pregnancy
- Drink more fluids, especially water.
- Eat foods rich in fiber such as vegetables, fruits, and whole grains.
- Spread meals throughout the day. Instead of having 3 meals, try 5 or 6 smaller ones to make them easier to digest.
- Leave at least 2 hours between dinner and bedtime.
- Eat yogurts, dairy products, and fermented foods, as they contain probiotics that are very healthy for intestinal transit and bowel movements.
- Do some light exercise, like walking or taking strolls in the park.
One of the best solutions for avoiding constipation is to drink plenty of water. Liquids hydrate the stool, and when they are softer, they are much more likely to pass easily.
Additionally, fiber should never be missing from your diet. It is recommended for pregnant women, babies, and the elderly. A fiber-rich diet ensures, in most cases, a higher regularity. You can have several pieces of fruit a day, include boiled vegetables at dinner, mashed foods, or even drink fruit juice in the mornings.
If meals are smaller, it helps the stomach and intestines process them more easily, preventing blockages in the rectum. It’s also important to allow time for digestion. If you lie down right after dinner, it is much more likely you will feel constipated and heavy the next day.
Dairy ferments, yogurts, cheese, miso, and foods with probiotics are very functional for the gastrointestinal tract. They help maintain the microbiota and prevent the growth of harmful bacteria, which can cause constipation and other digestive problems.
The last point to avoid constipation during pregnancy is to engage in physical activities. Gentle exercise positions the intestines, improves the circulation of body fluids, and tones the abdominal muscles, which will help intestinal peristalsis.
Remedies for constipation during menstruation
- Take a magnesium sulfate or citrate supplement, as magnesium lactate is less laxative.
- Drink tea infusions in the days leading up to ovulation.
- Fiber, take fiber and more fiber. This is for all cases, during menstruation, before your period, and for everyone.
- Include foods rich in omega-3 such as salmon, sardines, etc.
- Resveratrol and products from grapes, blueberries, etc.
- Drink 2 to 3 liters of water daily.
Magnesium needs a daily dose greater than 400 mg to have laxative effects, typically taken in a single dose. You can take between 400 and 800 mg, as some people are more resistant to it. However, only if you’re not pregnant, as it could be harmful to the baby’s health and development.
Also, consider using other laxatives, as if you use them every month, you may become dependent on them and develop chronic constipation once you stop taking them.
Tea helps many people with bowel movements. In addition to providing water, which will hydrate the stool, the active substances it contains move the intestines. However, beware, as black tea is astringent, and green tea can also cause constipation in some people.
Other remedies for constipation
- Start exercising to mobilize the intestines. It works wonders for sedentary people.
- Give gentle and deep massages to the belly to move the intestines.
- Use laxatives, but only occasionally. For continuous use, they should be prescribed by a doctor, as they may have a rebound effect. Recently, Micralax, an enema, has become popular, but these should only be used occasionally. Regular use can cause more harm than good, although it may seem desirable initially.
- Apply an enema as a last resort. Use it when absolutely necessary, as mentioned in the previous point. Only once when needed urgently.
Recommendations to avoid constipation
We’ll remind you again of the importance of fiber. Yes, we know we sound repetitive… but it’s the most probable cause of constipation…
For every 1,000 kcal we consume, we should aim to provide between 10 and 15 grams of fiber.
If the foods we eat are low in dietary fiber, we will notice that it becomes harder to pass stool, and the frequency of bowel movements will be more spaced out.
Eating vegetables every day at dinner, cooking them lightly or eating them raw if they’re not hard to digest, is fantastic. Says someone who struggles with constipation…
Most vegetables can be eaten fresh or simply boiled, with a drizzle of oil.
Additionally, salads are very good. They should primarily contain lettuce, lots of greens, and some nuts. You can also add pieces of plum, apple… but it’s better to eat these during the day to make them easier to digest.
Exercise… that great forgotten remedy for chronic constipation…
A sedentary lifestyle only brings digestive, circulatory, and joint problems. Walk between 30 and 60 minutes a day, and you will gradually become more regular.
Don’t forget to eliminate foods that cause constipation… say goodbye to rice, bananas, and carrots.
If you use laxatives, use them in moderation… the body gets used to them very quickly, and when you stop, constipation returns, often with greater intensity.