Effective home remedies for constipation

Tips for the natural self-treatment of constipation

Home remedies for constipation (constipation) help in most cases very well, unless a serious illness underlying the complaints. Often lack of fluids, improper diet and disorders of the metabolism or the electrolyte balance such as potassium deficiency lead to blockages. Stress and other mental stress as well as a lack of exercise can also contribute to defecation problems. In most cases, the symptoms disappear on their own within a few days or can be eliminated with simple home remedies. However, if constipation persists, medical advice should be sought.

contents

• Tips for the natural self-treatment of constipation
• First aid for constipation: high-fiber diet and plenty of fluids
• From eggplant to savoy cabbage: These foods bring the digestion in order
• Important for constipation: drink a lot
• Do without stuffing
• Apple quark to stimulate digestion
• Prunes and cider against blockages
• Exercise stimulates the intestinal activity
• Beware of laxatives against constipation

First aid for constipation: high-fiber diet and plenty of fluids

Often the symptoms disappear by changing the lifestyle all by itself. This includes, above all, a healthy, fiber-rich diet. Unless there is no medical point of view, according to the recommendation of the German Society for Nutrition (DGE), adults should consume 30 grams of fiber daily. This corresponds, for example, to five servings of fruit or vegetables, including legumes. The DGE also points to whole-grain products such as wholemeal cereals, wholegrain rice and noodles.

Dietary fibers counteract constipation. (Image: B. Wylezich / fotolia.com)

From eggplant to savoy cabbage: These foods bring the digestion in order

Vegetables that are rich in fiber include leafy lettuce, radishes, tomatoes, Brussels sprouts, eggplant, onions, asparagus, fennel, radishes, kohlrabi, Chinese cabbage, chicory, corn salad, broccoli, spinach leaves, mushrooms, peppers, leeks, beetroot , Savoy cabbage, cauliflower, carrots, red cabbage, cabbage and celeriac.

The fruit contains mainly grapes, honeydew melon, plum, pineapple, passion fruit, mango, peach, raspberries, papaya and banana lots of fiber. The same applies to blueberries, strawberries, orange, apple, pear, blackberries, cherry, currants and kiwi.

Legumes such as lentils, chickpeas, peas, red beans, white beans, corn and kidney beans are very well suited. Walnuts, cashews, pistachios, peanuts, hazelnuts, coconuts, Brazil nuts and almonds also contain plenty of fiber.

Important for constipation: drink a lot

In order to eliminate or prevent blockages, a sufficient amount of liquid is necessary. Two to three liters adults should drink daily if they suffer from the symptoms. The most suitable are water, unsweetened teas and spritzers in moderation. Dietary fibers together with sufficient fluid ensure that, on the one hand, the volume of the stool is increased and, on the other hand, the intestinal transit is accelerated. Similarly, they should reduce the risk of certain cancers such as breast cancer, diabetes and cardiovascular disease.

Dried fruit can be very helpful in cases of blockage due to the high amount of fructose. (Image: photocrew / fotolia.com)

Do without stuffing

Certain foods, however, have a stuffing effect, slowing bowel movement. Especially people who are prone to constipation or currently suffering from the discomfort, should refrain from these foods. While caffeine stimulates the intestines, cocoa, chocolate, sweets, red wine and white bread slow down its activity. Instead of chocolate, for example prunes, figs or dates can be nibbled. A tablespoon of flaxseed or wheat bran stirred into the yogurt, boosts the digestion vigorously.

Apple quark to stimulate digestion

Apples are true "superfruits" and have already proved to be valuable home remedies because of their high nutritional content, for example by having a positive influence on blood sugar and cholesterol levels. The wonder drug apple also regulates digestion, which is probably due to the high proportion of indigestible fiber. Because the so-called "pectins" promote digestion and intestinal health. Accordingly, nutrition experts regularly recommend eating two apples for a healthy colon.

Important: The fruit should be enjoyed unpeeled, as the nutrients are mostly in or just below the shell.

As a tasty alternative you can make a quark with apples. Consumed at breakfast or in the evening, it naturally stimulates digestion.

For a portion of apple quark you need: 125g thin quark 1 apple (organic quality) 1 teaspoon of flaxseed 1 tsp honey The apple is washed thoroughly and rubbed with a bowl in a bowl. Add the cottage cheese, honey and flaxseed and mix well.

Prunes and cider against blockages

Hard bowel movements and blockages can be eliminated with prunes. Because in these is particularly high fructose contained, which acts as a natural laxative. Put four to five dried plums in lukewarm water overnight. The next morning you drink the soaking water and eat the fruit.

An old proven home remedy for purging is cider, which is mixed with vinegar and milk. The drink has a very unusual taste - but often helps, if the stool is difficult or "nothing works".

Recipe for the laxative mix: 25 ml of cider 75 ml of milk 1 tsp vinegar Mix the ingredients together and drink the best in the morning on an empty stomach.

Often already slight movement such as a long walk to encourage intestinal activity. (Image: Kzenon / fotolia.com)

Exercise stimulates the intestinal activity

In addition to a healthy, balanced diet and plenty of fluid, the intestinal activity can be stimulated by movement. Already half an hour of moderate exercise supports the intestine. Often a long walk is enough. However, almost every type of sporting activity is suitable, such as Nordic walking, cycling or swimming.

A colon massage has a positive effect on the intestinal activity. Patients should massage their bowels clockwise along the gut for ten minutes.

Beware of laxatives against constipation

In principle, first-hand home remedies should be used before resorting to laxatives and other medicines. If the constipation persists, it is advisable to see a doctor. For example, following the exclusion of a serious condition such as a chronic cause of constipation or irritable bowel syndrome, a herbal laxative may be used.

The so-called "laxatives" include, for example, aloe (Aloe ferox), buckthorn bark (Rhamnus frangula), rhubarb root (Rheum palmatum), castor oil (Ricinus communis), coloquitens (Citrullus colocynthis), jalapenum root (Ipomoea purga) or turnip (Bryonia) However, some of them have a very violent effect and can lead to intestinal cramps and fluid loss. A self-medication, without the advice of the doctor or alternative practitioner, is therefore not recommended.

In traditional naturopathy, gentler remedies are usually used to stimulate digestion or bile production. These include, for example, wormwood (Artemisia absinthium), centaury (Erythraea centaurium), yellow gentian (Gentiana lutea) and cornflower (Centaurea cyanus). (ag, nr, updated on 15.9.2016)