Super 4 Home Remedies for Constipation with Backed Science

A frequent digestive issue that can be uncomfortable and make it difficult to pass feces is constipation. Constipation can be relieved with a variety of over-the-counter drugs, but some individuals would rather try natural home cures. These are the top 4 scientifically backed home treatments for constipation.

 

 

Table of Contents

• Chia Seeds Yogurt Parfait
• Prunes and Prunes Juice
• Extra Virgin Olive Oil
• Psyllium Husk

1. Chia Seeds Yogurt Parfait

Constipation is a widespread intestinal problem that can impact individuals of any age. Although it might be inconvenient and annoying, there are a lot of natural solutions that can help with this issue. The Chia Seed Yogurt Parfait is one such treatment that has grown in popularity recently. In addition to satisfying your palate, this tasty and nourishing treat offers a medically supported remedy for relieving constipation.

Chia Seeds: A Superfood for Digestive Health

There's a solid reason chia seeds are regarded as a superfood. Nutrient-rich, these small seeds can help support digestive health. They are a great source of soluble fiber in particular, which is proven to relieve constipation. Chia seeds help soften feces and facilitate its transit through the colon by absorbing water and forming a gel-like material in the digestive system after consumption.

The Science Behind Chia Seeds for Constipation Relief

Chia seeds have been shown in several scientific studies to be a useful natural constipation treatment:

1. Increased Dietary Fiber: One ounce, or around two teaspoons, of chia seeds contains roughly 11 grams of dietary fiber. Improved digestive health and regular bowel movements are associated with a high-fiber diet.
2. Hydration and Stool Softening: Chia seeds are special in that they can take up water and become larger. They transform into a gel-like material when they come into touch with fluids. This characteristic keeps the feces wet and less difficult to pass by preventing it from getting firm.
3. Improved Gut Microbiota: For normal bowel motions and effective digestion, a healthy gut microbiota is essential. Prebiotics, which are found in chia seeds, are vital for nourishing good gut flora and gut bacteria equilibrium.

The Yogurt: Gut Health

Another essential ingredient in the Chia Seed Yogurt Parfait that helps to relieve constipation is yogurt:

Probiotics

Probiotics are good bacteria that promote intestinal health, and yogurt is a natural supply of them. A healthy gut microbiota can provide digestive support and bowel movement regulation.

Calcium

Calcium, which is abundant in yogurt, is important for the contraction of muscles, especially those in the digestive system. Sustaining regular bowel motions might be facilitated by adequate calcium levels.

Chia Seed Yogurt Parfait Recipe

After learning the science underlying the use of chia seeds to relieve constipation, let's look at how to make a tasty chia seed yogurt parfait:

Ingredients

1. 2 tablespoons of chia seeds
2. 1/2 cup of Greek yogurt (or a dairy-free alternative)
3. 1/2 cup of your favorite berries (e.g., blueberries, strawberries, or raspberries)
4. 2 Teaspoon of honey or maple syrup (optional, for sweetness)
5. A handful of granola or nuts for crunch (optional)

Instructions

1. In a bowl, mix the chia seeds with the yogurt and let them sit for about 15-20 minutes to allow the chia seeds to absorb some liquid and create a gel-like consistency.
2. Layer the chia seed and yogurt mixture with fresh berries in a glass or bowl.
3. Drizzle honey or maple syrup for added sweetness if desired.
4. Top it off with a handful of granola or nuts for some extra texture and flavor.

Summary

The Chia Seed Yogurt Parfait is a medically supported treatment for constipation in addition to being a tasty snack. For individuals seeking to enhance their digestive well-being, its elevated fiber content, capacity to promote hydration, and favorable influence on gut bacteria provide it an ideal option. You may attain regular bowel movements and get the advantages of a happier, healthier gut by including this delicious delight in your diet. Your digestive system will appreciate you for it if you grab for a Chia Seed Yogurt Parfait the next time you're seeking for a constipation remedy.

2. Prunes and Prune Juice

The usefulness of prunes and prune juice in treating constipation has been the subject of several clinical investigations. According to a 2014 research that was published in Alimentary Pharmacology & Therapeutics, those who were constipated had a substantial improvement in the regularity and consistency of their stools after ingesting prune juice. Prunes have been shown in another study to assist improve the frequency of bowel movements and shorten the time it takes for stool to pass through the colon, both of which were published in the British Journal of Nutrition in 2014.

The Science Behind Prunes and Prune Juice

Prunes and prune juice are good natural cures for constipation because of their high fibre, sorbitol, and phenolic component content, according to a 2017 study that was published in the journal Critical Reviews in Food Science and Nutrition. The research examined several studies to reach this conclusion.

High Fiber Content:

Prunes' high fiber content is one of the main reasons prune juice and prunes work so well to relieve constipation. Fiber gives the stool more volume and facilitates its easier passage through the digestive system, which helps to maintain regular bowel motions. Particularly high in soluble fiber that takes up water in the intestines to generate a gel-like consistency are prunes. Constipation is alleviated as a result of the stool being softer and easier to pass.

Sorbitol:

A naturally occurring sugar alcohol with a laxative action is termed sorbitol, found in prunes. Water is drawn into the colon by sorbitol, which encourages bowel motions. Research has indicated that the presence of sorbitol in prune juice and prunes can help ease constipation by softening stool.

Phenolic Compounds:

Additionally abundant in phenolic compounds with antioxidant qualities are flavonoids and phenolic acids found in prunes. These substances could aid in gastrointestinal tract inflammation reduction, resulting in more regular and fluid bowel motions.

Electrolyte Balance:

An important electrolyte, potassium is necessary for the maintenance of muscular contractions, particularly those in the digestive system. Potassium, which can assist control intestinal muscle activity and promote more effective bowel motions, is found in prunes.

How to Use Prunes and Prune Juice for Constipation

Prunes

One easy method to include this home treatment in your diet is to eat the whole prune. They may be blended into smoothies, eaten as a snack, or added to porridge. If necessary, progressively increase your consumption of prunes from a few each day.

Prune Juice

Pruning juice is another practical choice. 4–8 ounces of prune juice per day is the standard suggested serving size. When utilizing prune juice as a constipation cure, it's important to maintain proper hydration.

Precautions

1. Although most people don't become sick from eating too many prunes or prune juice, some people may get diarrhea, bloating, or gas.
2. Prunes, or prune juice, should be added to your diet gradually so you can monitor any reactions from your body.
3. Before utilizing prunes as a constipation cure, speak with a healthcare provider if you are on any drugs or have underlying gastrointestinal conditions.

Summary

In addition to being a delicious and all-natural cure for constipation, prunes and prune juice have scientific backing. Their potent combination of potassium, phenolic chemicals, sorbitol, and high fiber content helps ease constipation and encourage regular bowel movements. Prunes and prune juice are a tasty and healthy method to keep your digestive system in good working order and avoid the discomfort that comes with constipation. Use them sparingly, though, and speak with a healthcare professional if you have any questions or concerns about underlying medical disorders. This is important advice for any solution.

3. Extra Virgin Olive Oil: A Natural Solution

As a natural cure for constipation, extra virgin olive oil is frequently recommended, and some scientific research suggests that it may work. It's crucial to remember that different people respond to treatments differently, so what works for one person might not work as well for another. These are some scientifically supported reasons for why extra virgin olive oil can be beneficial for constipation relief:

Science Behind the Extra Virgin Olive Oil

Mediterranean cooking uses extra virgin olive oil, which is widely known for its many health advantages. EVO oil has long been regarded as an essential part of a heart-healthy diet because of its abundance of monounsaturated fats, antioxidants, and anti-inflammatory chemicals. But might it aid with constipation relief as well?

Lubricating Effect

The lubricating action of extra virgin olive oil on the digestive tract is one of the main ways by which it may relieve constipation. EVO oil has the ability to coat intestinal walls after consumption, facilitating the passage of feces. This lubricant aids in lowering friction, which frequently causes stiff, dry stools.

Promoting Bowel Movements

According to studies, EVOO might cause the gallbladder to secrete bile, which facilitates the breakdown of lipids. Consequently, this may encourage bowel motions and aid in the relief of constipation. Another possible factor in EVOO's ability to stimulate the digestive tract is the presence of oleic acid.

Rich in Healthy Fats

Extra virgin olive oil contains monounsaturated fats, which are recognized for their ability to reduce inflammation. Constipation can be exacerbated by gastrointestinal tract inflammation, which slows down the passage of feces. The anti-inflammatory properties of EVOO could aid in lowering this inflammation and enhancing regularity.

How to Use Extra Virgin Olive Oil for Constipation

Adding extra virgin olive oil to your regular regimen is an easy way to fight constipation:

Direct Consumption

Taking one to two teaspoons of extra virgin olive oil every day is among the simplest techniques. It can be consumed on its own or combined with warm water to make a drink to have before breakfast.

Salad Dressing

To include EVOO into your meals, you may sprinkle it over veggies or use oil as a salad dressing.

Cooking

EVOO is what you use for cooking and sautéing. It's a flexible cooking oil because of its moderate flavor and health advantages.

Smoothies

To add extra nutrition to your morning smoothie, stir in a spoonful of extra virgin olive oil.

Summary

A natural therapy with a long history of usage in medicine and cooking, extra virgin olive oil shows promise as a constipation cure. It is a potentially useful choice due to its lubricating qualities, ability to encourage bowel motions, and anti-inflammatory characteristics. Even if the scientific data is promising, it's crucial to keep in mind that each person may respond differently, so speaking with a healthcare provider is advised if you suffer from severe or persistent constipation. Just like with any dietary adjustment, moderation is essential. Adding extra virgin olive oil to a balanced diet might help improve digestive conditions.

4. Psyllium Husk

For millennia, people have used psyllium husk as a natural cure to relieve constipation. It's a soluble fiber that comes from Plantago ovata seeds and is frequently sold as a dietary supplement or as an ingredient in over-the-counter laxatives.

The Science behind the Psyllium Husk

Boosts Stool Bulk: Soluble fiber, found in psyllium husk, is a naturally occurring material that forms a gel in the digestive tract when it absorbs water. The increased mass helps to alleviate constipation by softening and facilitating the passage of feces through the intestines.

Prebiotic Effects

As a prebiotic, psyllium husk can aid in the development of good gut flora. Proper digestion depends on a healthy gut microbiota, which can also indirectly support regular bowel motions.

Softens Stool Consistency

Psellium husk not only makes stools bulkier but also makes them softer in consistency. This is especially helpful for people who have dry, firm stools since it makes the evacuation process more pleasant and less taxing.

Regulates Bowel Movements

Psyllium husk can lessen the chance of constipation and diarrhea by regulating bowel motions. Through the absorption of surplus water in loose stools and the addition of moisture in hard stools, it accomplishes this equilibrium.

Enhances Bowel Movement Frequency

Psellium husk's soluble fiber has a mild laxative effect. It promotes peristalsis, the regular contractions of the intestines that facilitate the passage of feces through the digestive system. Constipation is lessened as a result of this stimulation, which increases frequency of bowel movements.

How to Use Psyllium Husk

To effectively treat constipation using psyllium husk, adhere to following guidelines:

1. Start with a modest amount—one teaspoon, for example—mixed with your preferred beverage or a glass of water.
2. Increase the dosage gradually to the daily recommended consumption of psyllium husk, which is usually 5–10 grams.
3. When using psyllium husk, make sure you stay hydrated throughout the day to prevent any potential upset stomach.
4. For psyllium husk to work optimally, take it half an hour before meals.
5. As a long-term remedy for persistent constipation, psyllium husk should only be used when other medical issues have been checked out. Speak with a healthcare provider first.

Summary

A natural and clinically supported treatment for constipation is psyllium husk. It is a good choice for encouraging regular bowel movements, softening stool, and enhancing digestive health in general because of its high soluble fiber content. Psyllium husk, when combined with a healthy diet and lifestyle, can provide constipation treatment without the negative effects of synthetic laxatives. To choose the best course of action for your unique requirements, you should, however, speak with a healthcare professional if you have ongoing constipation or other underlying medical concerns.