5 Remedies to Treat Constipation

June 21, 2015
Find out about five remedies to treat constipation in this article! Salads, water and plenty of exercise are key to being free from this condition.

Constipation is a reality for everybody at some point in your life or another, whether it’s mild or intense. Just consider all of the numerous TV commercials on the issue, offering medications that in some cases can cause serious side effects. But with just a few simple steps you can use some great remedies to treat constipation and rid yourself of the pain and discomfort associated with it. Find out how in this article.

Why does constipation occur?

According to research, constipation occurs in one out of every five people, a majority of them women or people over the age of 65. Women are more susceptible to the condition because of fluctuating hormones and menstruation. It may often seem as though you are suffering from constipation if you only “go” one to three times a week.

Below are a few of the basic causes of constipation. Take into account that if you are suffering long-term from the condition, it can cause serious issues.

  • Unhealthy diet or quick consumption of food
  • Skipping breakfast
  • Having a sedentary lifestyle
  • Certain prescription medications (hypertension drugs, anti-depression drugs, and anxiolytics)
  • Waiting to “go”

5 remedies to treat constipation

1. Do you eat a healthy breakfast?

Two yoghurts with fruit and cereals.

Breakfast is a must. Sometimes we rush out of the house with only a cup of coffee, but breakfast should be playing an important role in keeping you healthy every day. Breakfast is one of the best remedies to treat constipation, and the most important meal of the day. With it, we fuel our bodies with energy and get a great start to prepare for the day ahead.

This first meal of the day is what sets the tone of your food habits and ignites your digestive system to help it perform correctly. So, what’s the best type of breakfast?

  • A glass of orange juice (or pineapple juice)
  • A bowl of oatmeal, nuts, a few raisins, with some soy milk. All of these ingredients provide a healthy dose of fiber for your digestive system.
  • A hot cup of green tea: drinking something warm in the morning helps your digestive system, and green tea is always a tasty option.

How much water should you be drinking a day?

A lady drinking a glass of water.
You know that it’s important to drink at least two liters of water daily. Consuming water helps your organs function correctly, allowing your kidneys to better filter your blood and eliminate toxins.This boosts your liver functions, and ensures your digestive system is working at its best to help you “go” without pain or discomfort.

It doesn’t take much time to put a bottle of water in your bag before you leave the house. And if you need a little extra flavor, add some lemon juice for a boost that’s refreshing and flavorful.

3. Salads are key

A bowl of salad.

Don’t fall for those easy-to-prepare microwaveable meals in your refrigerator or freezer. Avoid ready meals. It’s important to eat fresh fruits and vegetables rich in fiber.

Salads are easy. Toss in whatever you have on hand; fresh baby spinach topped with fresh or dried fruits. 

Pineapple slices tossed on a bed of spinach with some nuts, with grilled chicken dressed in olive oil or lime juice makes a delicious meal. And remember, eating raw foods promotes healthy digestive enzymes and makes the digestive process easier on your system. If you can, eat tomatoes, onions and green bell peppers raw, as well.

And how about a tall glass of cool beet juice? Or artichokes dressed in oil and vinegar? There are many tasty and simple recipes that can help you target your digestive problems.

Keep in mind that you want to avoid foods that absorb water, robbing it from your system (astringents). Instead replace them with digestive aides (apples, bananas and pears).

See also: 7 Reasons to Add Beet Juice to Your Diet

4. Don’t be afraid of bread

Remedies to treat constipation include wholemeal bread.

Be careful taking on a new diet or routine. They are often very restrictive in the types of foods you can eat. They can ultimately end up denying you foods rich in the whole grains and cereals necessary to promote healthy digestion.

Don’t fall for their brand of fear when it comes to eating bread because you assume it will make you gain weight, because it’s just not true. Maintaining a balanced nutrition is a good thing, but eating fiber and cereals found in bread is part of a healthy and nutritious diet.

Making sure you get your daily intake will help you deal with your constipation issues and in the end will make you feel much better. It can be one of the best remedies to treat constipation.

Ideally, you should be eating whole grain breads. Avoid white bread, since they are often baked with added grease and refined flour. Our recommendation is bread made of oats, preferably rye, that contains healthy fats and can help you go to the bathroom easier.

Read more: 3 Whole Grain Bread Recipes

5. Get exercise daily

Someone walking through a park.

A half hour to forty minutes a day is enough to keep you healthy. A sedentary lifestyle can have harmful affects on your digestive system, making it fail or function improperly. It’s important to keep moving.

Go for a jog, take a walk or go for a bicycle ride. Take a friend along on an early morning walk, and make it an enjoyable pastime rather than just exercise. If you make it a daily routine, your body and digestive system will thank you.

  • Arnaud, M. J. (2003). Mild dehydration: A risk factor of constipation? European Journal of Clinical Nutrition. https://doi.org/10.1038/sj.ejcn.1601907
  • Anti, M., Pignataro, G., Armuzzi, A., Valenti, A., Iascone, E., Marmo, R., … Gasbarrini, G. (1998). Water supplementation enhances the effect of high-fiber diet on stool frequency and laxative consumption in adult patients with functional constipation. Hepato-Gastroenterology. https://doi.org/PubMed PMID: 9684123.