6 natural remedies for constipation

What is constipation?

If you're struggling to poo - or not pooing as often as usual - you're most likely experiencing förstoppning.

Symptoms of constipation include:

• Pooing fewer than 3 times a week - or less than usual.

• Your poo is dry, hard or lumpy.

• Having to strain - and feeling pain - when pooing.

• Feeling like your tummy hasn't fully emptied.

• Tummy ache, bloating or feeling sick.

Constipation can happen for many reasons - these include:

Avery Zenker, a registered dietitian based in Ontario, Canada, explains certain foods can lead to constipation such as:

• Dairy products.

• Red meat.

• Refined grains.

• Choklad.

• Some artificial sweeteners.

• Unripe bananas.

She also says certain eating habits can also contribute to symptoms, including:

• Eating too late at night.

• Frequent snacking.

• Eating too large meals.

Alyssa Pacheco, a registered dietitian from Greater Boston, USA adds that certain medical conditions or medicines may cause constipation or make it worse.

Some examples of these are:

• Pain medicines.

• Antidepressants.

• Antacids - for example, Tums.

• Iron supplements.

"Constipation is also common during pregnancy due to natural hormone shifts," she says.

You can ease constipation by making small adjustments to your diet and lifestyle. While this might not always work straight away, you should notice some improvements within a couple of weeks.

1. Add more fibre to your diet

One way to manage and reduce your chance of constipation is to eat more fibre.

According to gastroenterologist, Dr Asma Khapra, Gastro Health, Virginia, USA, you should ideally consume around 25-35 grams of fibre a day.

She says: "Bran, prunes and kiwi are especially good for improving constipation."

Samantha Turner, registered dietitian nutritionist, OakStone Health and Nutrition, Virginia, USA explains that high-fibre foods include fruits, vegetables, whole grains, beans and legumes, and nuts and seeds.

2. Top up on fluids

Aim to drink around 6-8 glasses of fluid a day. Water is best, but low-fat milk and unsweetened tea or coffee within safer limits are also contributing sources.

Pachecho says drinking plenty of the right things helps keep things moving through your digestive tract. It will also help keep your poo softer and easier to pass.

3. Exercise regularly

Adding exercise to your daily routine can help you poo more regularly.

Khapra says: "Your colon - the part of your body where waste is formed - like other muscles in the body, responds to exercise. Sometimes a tummy massage can help encourage the movement of food through your digestive system."

Turner adds that even something as simple as a brisk 30-minute walk can stimulate digestion.

4. Increase your sorbitol intake

Fruits containing sorbitol - a naturally occurring sugar alcohol - can have a laxative effect on your tummy. Pacheco says this might provide gentle relief from constipation compared to over-the-counter laxatives.

Michelle Routhenstein, Cardiology Dietitian at EntirelyNourished.com says that including probiotics - like kefir or sauerkraut - in your diet can help establish a regular digestive routine.

Khapra and Avery add that magnesium supplements and psyllium husk - a type of soluble fibre - can also ease constipation.

5. Warm drinks and relaxation may help

Warm drinks - particularly those with caffeine such as coffee - can help stimulate the digestive system and treat symptoms of constipation.

Turner says: "Drinking a cup of warm water with lemon juice and taking one teaspoon of olive oil on an empty stomach can also provide relief."

6. Relax

Stress can contribute to constipation. Zenker says that when the body is in a stressed “fight or flight or freeze” state, it's not directing as much energy towards digestive function. The more relaxed “rest and digest” state is best for digestion.

Lack of sömn - or changes in sleep patterns - can increase the likelihood of constipation. If possible, finish your last bite at least two hours before bedtime.

If your constipation lasts for more than two weeks, then it's time to see your doctor or pharmacist.

Routhenstein says that constipation could sometimes be a symptom of a medical condition such as irritable bowel syndrome (IBS), hypothyroidism, neurological disorders - such as Parkinson's disease - or an issue with your colon, such as diverticulosis.

She advises you to seek medical help if your constipation is accompanied by the following symptoms:

Turner adds that long-term constipation could also be a sign of bowel obstruction or cancer.

If you're having constipation, don't worry. It's a common condition. Try these remedies first, but if your symptoms don't improve within a few weeks, speak to your doctor or pharmacist. If you have any of the above symptoms, it's best to seek immediate medical advice.