If you suffer from constipation, you probably know how unpleasant it is to sit on the toilet for hours, strain your muscles and feel pain in your stomach. Maybe you don't want to use laxatives and prefer something more natural. What to do? How to quickly go to the toilet when constipated at home?
ContentWhat causes constipation?How to quickly go to the toilet when constipated at homeWhen to see a doctor in case of constipation
According to gastroenterologist Wendy LeBrett, the main problem is what you eat. Dietitian Nicole Eichinger agrees. Most people don't eat enough fiber. And this is one of the main factors contributing to constipation. WomanEL will tell you exactly what you need to eat.
What causes constipation?
The short answer: there are many reasons. “The three main causes of constipation that I typically see in my practice are lack of water, lack of fiber, and lack of exercise,” says Eichinger.
Dr. LeBrett adds that for many, there may not be a clear underlying cause, noting that some medications can cause gastrointestinal problems.
“When someone comes to me with constipation, the first thing I look at is what medications they’re taking. It’s a very common side effect,” she explains.
How to quickly go to the toilet with constipation at home
Foods high in fiber can help you go to the bathroom more often, Source: freepik.com
Try including the following in your diet below are products to improve bowel function.
- Chia seeds. Chia seeds are a trendy health superfood for a reason, especially because of their ability to effectively relieve constipation symptoms. Just don’t eat them dry. It’s important to mix them with water or any liquid, says Dr. LeBrett.
- Potatoes. Potatoes can also help with constipation, especially if you eat the skin, which is high in fiber. “If you’re going to eat a potato, eat the skin,” advises Eichinger. And FYI, that goes for all types of potatoes, she adds.
- Kale. A 2023 study found that this cabbage may help relieve mild constipation by increasing the volume and frequency of your bowel movements. If you find kale too bitter, Eichinger suggests pairing it with other bright foods (something orange or yellow).
- Flaxseed. Flaxseed is rich in both soluble and insoluble fiber, which helps soften stools and move them along. Eichinger says it’s best to choose the ground version.
- Kiwifruit. Kiwifruit is high in fiber, which helps stimulate stomach contractions. It also contains an enzyme called actinidin, which may promote healthy digestion. Over the past few years, a number of studies have compared kiwifruit to more traditional constipation remedies. One study found that eating two green kiwifruits a day was as effective as taking fiber supplements for constipation.
- Almonds. According to one study, adults who ate whole almonds had an additional 1.5 bowel movements per day.
In addition, these two drinks can help improve bowel function:
- Soda water with prebiotics. Not only are these drinks lower in calories and sugar than traditional soda, they also contain more fiber.
- Coffee: Many of us find ourselves running to the bathroom after our morning cup of coffee for a reason. Coffee stimulates contractions in the colon, acting as a natural laxative. If caffeine makes you too anxious, you can drink decaffeinated coffee to achieve the same effect.
When to See a Doctor for Constipation
It's important to know when to see a doctor if your constipation is getting worse or just won't go away. According to Dr. Lebrett, if you have blood in your stool, if you haven't had a bowel movement in three days, or if your constipation doesn't go away with over-the-counter remedies, it's time to see a specialist.
Constipation combined with weight loss, pencil-thin stools, and abdominal pain are also red flags that you should see a doctor as soon as possible.
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