Natural Herbal Remedies for Constipation
Constipation refers to a decrease in the frequency of bowel movements or difficulty in passing stools. The stool of a constipated person is typically hard because it contains less water than normal. Constipation is a symptom, not a disease. Generally, constipation is difficult to define clearly because as a symptom it varies from person to person. In addition, because we generally don’t discuss the frequency of our bowel movements or observe each other having them, it is often difficult for people to know whether they are having less frequent stools, or experiencing increased difficulty in moving their bowels than others.
Most of us understand that regular elimination is important. A bowel movement is one of the key ways that we get rid of toxins in our body. Therefore, it is very important to have at least one bowel movement (BM) everyday. Constipation is a symptom that can lead to many disorders and diseases such as rheumatism arthritis, regular occurrences of hemorrhoids, cancer, thyroid issues, and skin disorders. The “normal” frequency of bowel movements varies greatly, ranging from 3 movements per day to 3 per week. Such variation may occur among cultures and groups of people, among individuals, or even for an individual person without necessarily being a sign of disease. However, if a person has had a generally even frequency of bowel function that changes acutely and persists in its new form for longer periods of time, this may be a reason to consult a physician. Generally, if a person has not moved the bowels for 3 successive days, the intestinal contents harden, and the person experiences difficulty or even pain during defecation, medical care should be sought.
Constipation in Adults Causes
Constipation may result from a poor diet, poor bowel habits, or problems in elimination of stool, whether physical, functional, or voluntary. The following are the most common causes of constipation:
Poor diet: Eating foods rich in animal fats (dairy products, meats, and eggs) or refined sugar but low in fiber (whole grains, fruits, and vegetables).
Inadequate fluid intake: Not drinking enough water can lead to hard dry stools. Fluid is absorbed in the intestine, and people who don’t drink enough water may not pass enough water into the colon to keep their stools soft.
Caffeine and alcohol: These induce increased urination of water. This leads to (relative) dehydration that increases water absorption from the intestine. This can in turn lead to constipation when not enough fluid is retained in the stool.
Poor bowel habits: Ignoring the desire to have bowel movements may initiate a cycle of constipation. After a period of time, the person may stop feeling the desire to move the bowels. This leads to progressive constipation. For example, some people may avoid using public toilets or ignore going to the toilet because they are busy.
Medications: Many medications can cause constipation.
Antacids that contain aluminum hydroxide (Alternagel, Alu-Cap, Alu-Tab, Amphojel, Dialume) and calcium carbonate (Rolaids, Mylanta, Maalox, Tums, etc.)
Antispasmodic drugs
Antidepressants
Iron tablets
Anticonvulsant drugs
Diuretics, because they can work like caffeine and alcohol.
Painkillers, narcotic-containing drugs, for example, may suppress bowel function.
Travel: Changes in lifestyle, low fluid intake, and eating fast food may cause constipation.
Irritable bowel syndrome (IBS, spastic colon): Because of changes in bowel function, if a person has this disorder, he or she may have crampy abdominal pain, excessive gas, bloating, and constipation, sometimes alternating with diarrhea.
Laxative abuse: Habitually using laxatives will gradually produce dependency on them. The person may eventually require increasing amounts of laxatives to move the bowels. In some instances, the bowel will become insensitive to laxatives and the person will not be able to move the bowels even with laxatives.
Pregnancy: Constipation during pregnancy may be due to several factors. Each of the following conditions produces severe pain on defecation, which may trigger a reflex spasm of the anal sphincter muscle. The spasm may delay bowel movement and decrease the desire for bowel opening as a means to avoid the anal pain.
Mechanical pressure on the bowel by the heavy womb
Hormonal changes during pregnancy
Changes in food and fluid intake
Anal fissure (cracks in the anus)
Painful hemorrhoids (piles)
Anal stenosis (narrow anus)
Intestinal obstruction: Mechanical compression and interference with the normal functions of the bowel may occur in the following ways:
Scarring of the intestine from inflammation due to diseases such as diverticulitis or Crohn’s disease (an inflammatory bowel disease)
Inflammatory adhesions and joining of tissues
Intestinal cancers
Abdominal hernia, loops of the intestine become obstructed
Gallstones that have become immovably wedged in the intestine
Twisting of the intestine upon itself (volvulus)
Foreign bodies (swallowed or introduced into the intestine from the anus)
Intussusception refers to “telescoping of the intestine” in which one part of the intestine is drawn into another part (This occurs mainly in children.)
Postoperative adhesions (internal scarring after previous abdominal surgery) can block the small intestine and cause the inability to pass gas or move the bowels, but relatively rarely blocks the large intestine (colon).
Mechanical problems of the anus and rectum (the bottom part of the colon) that includes the rectum pushing out the anus (rectal prolapse) or into the vagina.
Damage to nerves within the intestine: (Spinal cord tumors, multiple sclerosis, or spinal cord injuries may produce constipation by interfering with the function of the nerves supplying the intestine.)
Connective tissue diseases: Conditions such as scleroderma and lupus
Poor-functioning thyroid gland: A low production of thyroxin, a hormone produced by the thyroid gland, hypothyroidism, causing constipation
Lead poisoning and other metabolic disorders
Age: Older adults are more likely to have constipation for the following reasons:
Lack of exercise
Prolonged bed rest, for example after an accident or during an illness
It should be noted that although that this is a long list of possibly scary causes of constipation, most chronic constipation is simply from inadequate intake of dietary fiber and water, and can be managed by substantially increasing the intake of both.
Natural herbal remedies for Constipation
Natural herbal remedies for constipation sometimes can make for effective treatment as well.
Hydration: Water is one of the best natural remedies for constipation. Your digestive system needs the necessary amount of water to digest foods properly and provide easy bowel movement. Drink plenty of fluids, especially water and fruit juices. Drink 6-8 glasses of water daily in addition to beverages with meals. Not drinking much may make constipation worse.
Fiber: Fiber (roughage) is very important and needed to provide more bulk to stool, and is also helpful in preventing hemorrhoids. Stools are usually soft and easily passed if you eat enough fibre, and drink enough fluid. However, some people need more fibre and/or fluid than others in order to avoid constipation. Get more fiber or bulk in the diet. Fibre (roughage) is the part of plant food that is not digested. It stays in your gut and is passed in the stools (faeces). It adds bulk to the faeces, and helps your bowels to work well. Fiber takes harmful particles and food substances out of your digestive tract. Fiber also has what is known as “friend bacteria” which produces butyric acids that help provide for a healthy colon. Fiber supplements should definitely be consulted with your doctor before using. Fiber will cause you to take a few extra trips to the bathroom. High-fibre foods include the following:
Wholemeal or whole-wheat bread, biscuits and flour.
Wholegrain breakfast cereals.
Brown rice, and wholemeal spaghetti and other wholemeal pasta.
Fruits and vegetables. Fresh fruits are the best healthy food that can improve the overall health of our organism. Aim to eat at least five portions of a variety of fruit and vegetables each day. One portion is: one large fruit such as an apple, pear, banana, orange, or a large slice of melon or pineapple; OR two smaller fruits such as plums, satsumas, etc; OR one cup of small fruits such as grapes, strawberries, raspberries, cherries, etc; OR one tablespoon of dried fruit; OR a normal portion of any vegetable (about two tablespoons); OR one dessert bowl of salad. Freshly squeezed fruit and vegetable juices like apple juice, carrot juice, beetroot juice, etc. are recommended to be taken at least 30 minutes before meals on a daily basis. Fresh vegetables have the same effect on our organism. They are more beneficial when eaten raw. Especially fiber rich vegetables such as cabbage, cauliflower, broccoli, green beans, celery, corn, beets, spinach, summer squash, peppers, Zucchini, etc.
Sorbitol is a naturally occurring sugar. It is not digested very well and draws water into the gut, which has an effect of softening the stools. In effect, it acts like a natural osmotic laxative. So, you may wish to include some foods that contain sorbitol in your diet. Fruits (and their juices) that have a high sorbitol content include: apples, apricots, gooseberries, grapes (and raisins), peaches, pears, plums, prunes, raspberries and strawberries. The concentration of sorbitol is about 5-10 times higher in dried fruit. Dried or semi-dried fruits make good snacks and are easily packed for transport – for example, in a packed lunch.
Unprocessed bran is a cheap fibre supplement. If you take bran, it is best to build up the amount gradually. Start with two teaspoons a day, and double the amount every five days until you reach about 1-3 tablespoons per day.
You can sprinkle bran on breakfast cereals, or mix it with fruit juices, milk, stews, soups, crumbles, pastries, scones, etc.
Other fibre supplements include ispaghula (psyllium), methylcellulose, sterculia, wheat dextrin, inulin fibre, and whole linseeds (soaked in water). Natural herbal remedies can include teas made from psyllium seeds, fennel seeds, flaxseed, cinnamon, and ginger root. Boil water and let these herbs soak for several minutes to gain maximum effectiveness. A very popular and natural herbal remedy for constipation is psyllium husk. It is a highly soluble fiber which also provides food for the helpful bacteria used in digestion. Try mixing one of two teaspoons of psyllium husk with a cup of water before you retire for the evening. It works great.
Although the effects of a high-fibre diet may be seen in a few days, it may take as long as four weeks. You may find that if you eat more fibre (or take fibre supplements – see below), you may have some bloating and wind at first. This is often temporary. As your gut becomes used to extra fibre, the bloating or wind tends to settle over a few weeks. Therefore, if you are not used to a high-fibre diet, it is best to increase the amount of fibre gradually.
Note: Have lots to drink when you eat a high-fibre diet or fibre supplements. Drink at least two litres (about 8-10 cups) per day. This is to prevent a blockage of the gut, which is a rare complication of eating a lot of fibre without adequate fluid.
Omega-3 fatty acids: Omega-3 fatty acids can be a really helpful home remedy for constipation, since it contains good amounts of EPA and DHA that help promote a healthy immune system. Flaxseeds have a high amount of omega-3, and is known to be a helpful home remedy for constipation. Flaxseeds have a high amount of fiber as well. You can find Omega-3 in salmon oils, cod liver oils, or flaxseed oil supplements. Omega-3 is anti-inflammatory, and provides proper health function for the colon.
Ginger root: Ginger root is one of the best home remedies for constipation in adults. It’s known to help treat diarrhea, and soothe the stomach. Ginger contains good amounts of minerals. Ginger is known to prevent, and treat nausea, vomiting, diarrhea, and dizziness. Ginger contains a high amount of antioxidants, that fights off free radical attacks. Ginger is anti-inflammatory that can be used to treat pain. According to a study, ginger was seen more helpful in treating constipation, than the popular over-the-counter medicine of dramamine.
Peppermint: Peppermint is rich in antioxidants like vitamin C and A that prevent free radical attacks, and help provide a healthy colon. The anti-microbial properties of peppermint helps to prevent bacterial infections in the intestines. Peppermint’s greatest effect for constipation is its ability to relax muscles and provide less spasms. Peppermint is one for more effective home remedies for constipation in adults.
Grape seed: The high amount of proanthocyanidins are powerful antioxidants that help to stop inflammation. Grape seed has been used for over 6,000 years. Grape seed can help in stopping bleeding. Those who have blood in their stool, or hemorrhoids should consider using grape seed. The flavonoids help fight off bacterial infections in the body. Grape seed also has an antioxidant known as resveratrol, that helps to reverse the aging process.
Prunes (dried plums) have long been thought of as effective for constipation. A research trial published in 2011 lends support to the belief that prunes are good for treating constipation. Recipe ingredients – one cup each of: raisins, pitted prunes, figs, dates, currants, prune juice concentrate. Directions – combine contents together in a grinder or blender to a thickened consistency. Store in refrigerator between uses. Dose – two tablespoons twice a day. Increase or decrease dose according to consistency and frequency of bowel movements.
Grapes: Eat at least 350 g of grapes daily. The combination of the properties of cellulose, sugar and organic acid in grapes makes it a laxative food. Eating grapes tones up the stomach and intestines and relieves the most chronic constipation. When fresh grapes are not available, raisins soaked in water can be used. Diabetic people should not use grape therapy.
Exercise: Physical inactivity can lead not only to constipation but other serious diseases and disorders in our organism. Perhaps for this reason, people who live sedentary life tend to be affected by constipation more than those who are physically active throughout a day. Disabled people, and bed-bound people (even if just temporarily admitted to hospital), are more likely to get constipated. Regular physical activity is an important component in bowel health. Try a daily exercise such as the knee-to-chest position. Such positions may activate bowel movements. Spend about 10-15 minutes in this position. Breathe in and out deeply. Everyone should go for a walk on a daily basis if he or she wants to live a longer and healthier life. Besides, this is an ideal option for those who are too lazy to do any exercises for getting rid of constipation.
Stimulant Laxatives
Many natural herbal laxatives and “dieter’s teas” are called stimulant laxatives, or anthranoid laxatives. They include herbs such as Cascara sagrada, Rhubarb, Aloe, Senna, Buckthorn, etc. Some of these herbs, such as senna, are approved as over-the-counter treatments for constipation. Although they are meant to be short-term treatments, in reality, people can become dependent on them and use them for weeks, months, or even years at a time in order to have a daily bowel movement. They should not be used for longer than a week unless under medical supervision. Prolonged use may cause the bowels to lose the ability to move on their own, and has been linked to chronic diarrhea, potassium depletion leading to muscle weakness and potentially dangerous irregular heart rhythms, and kidney or liver impairment.
Avoid Alcohol and Caffeine: Decrease alcohol intake and caffeinated beverages, including coffee, tea, or cola drinks. In general, it is a good idea to have an extra glass of water (over and above the 6 to 8 daily mentioned previously) for every cup of coffee, tea, or alcoholic drink.
Bowel Hygiene: Heed nature’s call. Don’t ignore the urge to have a bowel movement. The longer you delay, the more water is absorbed from your stool and the harder it becomes. Try to go to the toilet at the same time every day, preferably after meals, and allow enough time as not to strain. Do not ignore the feeling of needing the toilet. Some people suppress this feeling if they are busy. It may result in a backlog of faeces that is difficult to pass later. As a rule, it is best to try going to the toilet first thing in the morning, or about 30 minutes after a meal. This is because the movement (propulsion) of faeces through the lower bowel is greatest in the mornings and after meals (due to the gastrocolic reflex). When you go to the toilet, it should be unhurried, with enough time to ensure that you can empty your bowel. When mobility is limited – for example, in people who are frail or who have dementia – it is important for carers to see that they have sufficient help to get to the toilet at the time they need to go; also, that they have a regular, unhurried toilet routine, with privacy.
Category: HERBAL REMEDIES
