How to clear bowel movements and overcome constipation at home
One sign of constipation is hard stools, infrequent bowel movements (BAB), so you don’t do it at all. Indigestion disturbances everyday, right? Well, you can overcome constipation and launch hard bowel movements in the following easy ways.
How to launch a bowel movement to overcome constipation
Constipation is a digestive problem that causes you to have difficulty defecating. This condition occurs due to slowed bowel movements or problematic bowel function.
Apart from having difficulty defecating, your stool may become hard and your stomach feels stiff because feces have accumulated in the intestines for too long. Many things can cause constipation and one of them is the lack of consumption of fibrous foods or not drinking enough.
Even though it sounds trivial, constipation can certainly interfere with everyday life. If not treated immediately, this digestive disorder can cause serious complications. Here are various ways to launch a bowel movement to overcome constipation.
1. Increase consumption of fibrous foods
One of the causes of constipation is a lack of fiber intake in the body. That is why, a solution to smooth digestion can be done by increasing the consumption of fibrous foods.
Fiber in food can help absorb extra water, so that the stool becomes softer. The benefits of this fiber that can be relied on as a way to smooth bowel movements and treat constipation
In addition, fiber also makes it easier for intestinal contractions to move feces into the rectum. However, not all types of fiber are good for the digestive system.
Try to choose a type of fiber that dissolves because it absorbs water and forms a gel in your intestines to soften your stool. You can find water-soluble fiber in foods such as:
- wheat,
- nuts,
- Apple,
- orange,
- barley (barley),
- avocado, and
- broccoli
Consumption of insoluble fiber can actually make constipation worse. Foods like cauliflower, green beans, and potatoes are only effective as a way to prevent constipation, not cure it.
2. Pay attention to diet
Lack of vitamin B12 intake can also cause constipation. So, an effective way to launch hard bowel movements naturally is to pay attention to the intake of vitamin B12 in the diet.
You can add foods such as kiwi, oranges, oatmeal, aloe vera, and rice as a menu for breakfast, lunch and dinner, to snacks.
Apart from a lack of vitamin B12, constipation can also be a sign of irritable bowel syndrome (IBS) aka irritable bowel syndrome.
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How to deal with constipation due to IBS is quite easy, namely following a low FODMAP diet (Fermentable Oligo, Disaccharides, Monosaccharides, and Poil). The name of the diet, which comes from an abbreviation of carbohydrates to avoid, is a type of carbohydrate that causes constipation.
In addition, there are several types of foods that can facilitate bowel movements, such as:
- berries,
- popcorn that does not contain high salt,
- nuts, such as almonds, and
- yogurt or kefir
3. Fulfill daily fluid needs
Constipation often occurs due to lack of fluids, resulting in dehydration. Well, the natural way to launch a bowel movement that can be done at home is to drink more water.
Fluid is needed by the large intestine to process food waste into feces. When the body lacks water, the large intestine will absorb water from the food leftovers that are eaten. As a result, the stool becomes dry and hard, making it difficult to pass.
How to deal with constipation on this one can be done by drinking 8 glasses of water per day. You can also get fluid intake from fruit juices or soup foods.
You can also drink unsweetened soda without sugar as a way to deal with hard bowel movements. Soda water has the potential to hydrate the body as well as relieve symptoms of constipation.
4. Exercise regularly
Apart from nourishing the body, regular exercise can actually help smooth bowel movements. Exercise can help your body absorb food better and keep your intestines moving.
The more actively the intestines move, the movement of food in the large intestine will also be faster. If food passes through the large intestine faster, less water will be absorbed by the body from the feces.
In short, the texture of the stool will be deeper and softer, making it easier to pass. This is proven through research from journals Diabetes, Metabolic Syndrome, and Obesity: Targets and Therapy.
The study revealed that active exercise can reduce constipation problems in women who are obese. Even so, choose the type of exercise that is not too strenuous, such as walking for 20 to 30 minutes several times a week.
5. Manage stress well
Many are not aware that stress can be a cause of constipation. The reason is, the body that is hit by stress can trigger bowel movements that slow down and cause constipation.
That is why, the best way to launch a bowel movement while dealing with constipation is to try various things that can reduce stress, including:
- read the book,
- watching movies,
- eat healthy foods, and
- do other hobbies.
6. Avoid the habit of holding back CHAPTER
The habit of holding back bowel movements can also cause constipation. The reason is, the feces that should be removed are stuck in the intestines. The longer they are held, the intestines will absorb more fluid in the stool and make it drier.
Well, the right way to launch a bowel movement to overcome constipation certainly needs to get rid of this habit. When you have the urge to defecate, go to the toilet immediately.
Applying this method not only makes the digestive system smooth, but also prevents constipation.
7. Take laxatives
If the natural way to launch a bowel movement is not able to deal with constipation, you can take laxatives that are sold freely in pharmacies. Taking laxatives is the quickest way to treat constipation.
Even so, each type of drug has different functions, including:
- fiber supplements to soften the stool,
- lubricant laxatives to lubricate feces,
- osmotic laxative to maintain water levels in the intestines,
- stimulant laxatives to trigger the intestinal muscles to feces out, and
- stool softeners which is commonly used after surgery or childbirth.
8. Take vitamins
Apart from food and laxatives, certain types of vitamins can be used as a way to treat constipation. Here are some vitamins that can help smooth the digestive process.
Vitamin C
Vitamin C is a vitamin that can help treat constipation. When the body is getting enough vitamin C, the rest of the vitamin that is not absorbed will have an osmotic effect on the digestive tract.
This means that vitamin C carries water into the intestines, so it can help soften the stool. Therefore, supplements or supplemental intake of vitamin C from food can help relieve constipation.
Vitamin B9 (folic acid)
Vitamin B9 or folic acid works by stimulating the formation of acid in the digestive tract, so that it can help smooth bowel movements. If the acid level in the gastrointestinal tract is low for a certain period of time, you need to increase your intake of folic acid to reduce constipation symptoms.
9. Eat prebiotic and probiotic foods
How to deal with constipation due to hard bowel movements can also be done by eating foods that contain probiotics and prebiotics.
Probiotic foods are foods that have added bacteria that are similar to the good bacteria in the gut. Meanwhile, prebiotics are substances that are good for bacteria in the intestines.
Generally, probiotic bacteria can speed up the time it takes for food to travel from entering the mouth, digestive tract, and out into feces.
The time for digestion of food becomes shorter thanks to probiotics, which is 12.4 hours faster. This quick process keeps the stool soft and easy to pass.
On the other hand, prebiotics contain a type of galacto-oligsaccharides fiber which can increase the frequency of bowel movements. This substance also makes the stool softer.
10. Underwent surgery
Surgery is a last resort when neither home remedies nor medicines from a doctor can relieve constipation. In fact, there are special conditions for undergoing surgery as a way to deal with constipation, namely suffering from structural problems in the colon, such as:
- blockage of the colon,
- narrowing of the intestine,
- tear in the anus (anal fissure), and
- rectum ‘falls’ into the vagina (rectal prolapse).
You may also need surgery if cancer is found in your colon, rectum, or anus.
In order for various ways to launch a bowel movement to overcome constipation smoothly, please consult a doctor to get the right treatment.
Hello Health Group does not provide medical advice, diagnosis or treatment.
