Constipation is unpleasant, but you don’t have to suffer. If your first instinct when you’re constipated is to reach for the laxatives, chances are you don’t need one. Try these 7 natural ways to get your digestive system back on track.
1. Avoid Cheese And Dairy Products
Cheese and dairy products usually contain lactose, which can cause gas, bloating, and constipation for some people. If you’re having trouble with constipation, cut cheese, milk, and most other dairy products out of your diet until you’re feeling better.
2. Consume Bulking Agents
There are several mild herbs that have a laxative effect and soften stool. These include psyllium, flaxseed, and fenugreek. You can often find these supplements in capsule, tablet, and powder form at health food stores and some pharmacies.
3. Drink More Water
Hard, dry stools are a common cause of constipation. The more water you add, the easier it will be to pass the stool. It’s especially important to drink more water when you increase the fiber in your diet.
4. Eat More Fiber
Fiber is a natural laxative. It increases the water content of your stool and helps bulk it up. This will help your bowel movement move more quickly and smoothly through your colon. Gradually increase your dietary fiber intake over a few meals.
5. Eat Prunes
Prunes are high in fiber. They also contain sorbitol, a stool-loosening sugar that naturally helps relieve constipation. Sorbitol is a mild colonic stimulant that helps reduce the transit time of stool and decreases the risk of constipation.
6. Take Castor oil
When you are constipated, castor oil can help stimulate your intestines. It can also lubricate your bowels so the stool may slip out more easily.
7. Take Magnesium
Magnesium can be very effective in relieving constipation. It helps to draw water into the bowel and soften the stool so it can move through your intestines.