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Home Remedies to Promote Regular Bowel Movements

by
author image Sava Tang Alcantara
Sava Tang Alcantara has been a writer and editor since 1988, working as a writer and editor for health publications such as "Let's Live Magazine" and "Whole Life Times." Alcantara specializes in health and fitness and is a certified yoga teacher and personal trainer. She does volunteer work regularly and has taught free public yoga classes in Santa Monica, Calif. since 2002.
Home Remedies to Promote Regular Bowel Movements
Eat Fruits and Vegetables to Stay Regular Photo Credit sam74100/iStock/Getty Images

Overview

According to the National Institutes of Health (NIH) about four million American suffer from constipation. The NIH defines irregularity as having fewer than three bowel movements per seven days. Some people may have that many in a day, others in a month. The NIH estimate Americans also spend about $75 million a year on laxatives to relieve constipation.

You do not have to resort to using over-the-counter (OTC) laxatives that can become a habit. Instead, fine tune your diet, exercise and develop a stress management plan that is realistic to stay regular.

Get at Least 25 Grams of Dietary Fiber Daily

Home Remedies to Promote Regular Bowel Movements
Be sure to consume an adequate amount of fiber. Photo Credit Ingram Publishing/Ingram Publishing/Getty Images

Consume about 25 to 30 grams of dietary fiber a day, as the NIH recommends, to promote regular bowel movements.

Both soluble fiber such as found in whole grains such as millet, oats, quinoa, brown rice, and insoluble fiber such as the fibrous ribs found in celery or Swiss chard will provide the kind of roughage to help you keep your gastrointestinal tract clear. Eating fresh and dried fruits, vegetables, nuts, hot-air popped popcorn or plain rice cakes all provide similar dietary fiber.

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Drink Hot Water with Lemon Juice and Herbal Teas to Detox

Home Remedies to Promote Regular Bowel Movements
Drink hot water with lemon juice and herbal teas. Photo Credit moodboard/moodboard/Getty Images

Begin each day with a cup of boiling water poured over half a lemon. Drinking this will help prompt peristalsis, the action that precedes colon detoxification. If possible, make this routine so that your body adapts to a regular schedule. It may only take a week or two to establish regular detoxification habits this way.

Also sip herbal teas known to help the colon cleanse: senna, cascara sagrada and buckthorn. These are not habit-forming and generally drinking one cup a day (or at night before sleeping) will bring relief within six to 12 hours.

Consume Pysllium and Ground Flax Seed to Stay Regular

Home Remedies to Promote Regular Bowel Movements
Consume ground flax seed and pysllium. Photo Credit Iromaya Images/Iromaya/Getty Images

Regularly add psyllium seed and ground flax seeds to your food to add bulk fiber to clear the bowels. This can be done easily: sprinkle a tablespoon of either over cold cereal, oatmeal or add to granola. Both psyllium and ground flax seeds can be added to almost any quick bread, cookie, muffin, pancake or waffle recipe. Generally, add one tablespoon to each cup of flour. This kind of dietary fiber will help form soft stool that promotes regularity.

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References

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