Constipation is a common but uncomfortable gastrointestinal condition, usually caused by improper diet, insufficient liquid intake, stress, medications and sedentary lifestyle. According to Mayo Clinic, if constipation lasts more three days--despite corrective changes--or is accompanied by intense abdominal pain, blood in the stool, or rectal pain, you should see your doctor. For occasional short-term constipation, there are some common-sense home remedies you can try to help correct your intestinal slowdown and get back to normal.
Fiber-Rich Foods
Increase your intake of fiber-rich foods, especially prunes, figs, raisins, oatmeal, pears and nuts. It's not glamorous, it's not flashy, and it probably won't give instantaneous results, but this remedy is the gold standard for avoiding--and curing--constipation. According to Patricia H. Harper, a registered dietitian and nutrition consultant in the Pittsburgh, PA area, most Americans don't get enough fiber in their diets. Fiber is provided by complex carbohydrates, which are found in whole grains, fruits and vegetables. Mother Nature warns that increasing your fiber intake too quickly can cause gas; up your consumption, but do it slowly.
Sufficient Fluids
Drink between six and eight 8-oz. glasses of water a day. Along with dietary fiber, water helps to keep stool soft and pass it along through the colon.
Natural Laxatives
Use over-the-counter vegetable laxatives that contain psyllium seed. Paul Rousseau, M.D., chief of the Department of Geriatrics at the Carl T. Hayden Veterans Administration Medical Center in Phoenix, AZ, recommends bypassing chemical laxatives in favor of the natural variety, which are non-addictive and generally safe. To achieve the desired effect, vegetable laxatives must be taken with plenty of water.
Apple Remedy
Eat a large apple every morning, including the peel. Health 911 points out that apples have a laxative effect, in addition to containing pectin, which adds bulk to stools.
Figs
Boil eight fresh figs in 8 oz. of water, then let the decoction cool, and drink. Natural Home Remedies suggests using this remedy for three or four consecutive nights, but warns that the mixture may be somewhat too effective--if you experience diarrhea, stop using the mixture at once.
Essential Fats
Take 1 tbsp. of cold-pressed flaxseed oil every day with plenty of water. According to Health 911, the omega-3 fatty acids are necessary for many body functions. Taking 500 mg of primrose oil three times a day will help provide omega-6, another essential fatty acid.
Sauerkraut and Grapefruit
From Health 911 comes the sauerkraut and grapefruit remedy. Warm a glass of sauerkraut juice and drink it, then follow it with an 8-oz. glass of unsweetened grapefruit juice. Sauerkraut juice is a mild laxative, and grapefruit juice contains a flavonol called naringenin. In an article published in the Oct. 3, 2008 issue of PLoS One, Chinese researchers found that naringenin had laxative effects on rats, and suggested the substance showed promise as an alternative strategy for constipation.
Triphala
Triphala is a blend of three Indian fruits--haritaki, amalaki, and bibhitaki. For centuries, it has been used Ayurvedically as a mild laxative and bowel cleanser. According to Health 911, the anthraquinones in the fruit stimulate intestinal contractions. Take 1500 mg of triphala at bedtime as long as constipation lasts, then cut back to 750 mg a day to maintain a healthy digestive tract.
