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30 Easy Remedies for Constipation

Coffee

Drink some coffee in the morning! Caffeine stimulates the bowels, essentially getting that system up and running. In fact, a cup of coffee does almost the same thing to your bowels that eating a meal does. Don’t go overboard though; a coffee also dehydrates you. Make sure you balance it out with a glass of water.

Information via: OneMedical.

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Flaxseeds

Flaxseeds contain both soluble and insoluble fibers. They can be found in bread or added to smoothies. If you really want to make it easy to incorporate flaxseeds into your diet, you can even add a tablespoon of flaxseed oil to orange juice to.

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Probiotics

Probiotics help with chronic constipation. People with chronic constipation seem to have imbalanced gut bacteria, and probiotics help balance this out. They increase the number of bacteria in your digestive system, essentially getting it back to normal levels. To incorporate probiotics in your diet, eat some yogurt or take a probiotic supplement.

Information via: Harvard

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Prunes

Prunes, or dried plums, are nature’s remedy for constipation. They have fiber and a high amount of sorbitol, a natural sugar alcohol that functions as a laxative. They are sometimes more even more effective than medication!

Information via: Healthline.

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Water

The first thing you should do when you’re feeling bad is to drink some water. Dehydration can lead to constipation and painful bowel movements. You really have nothing to lose by drinking a few glasses a day, so while you’re sitting there at work, keep a glass handy.

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Peppermint Tea

Teas are known to help you get regular. Specifically, peppermint teas contain menthol which will serve to relax the digestive tract and soothe the intestines.

Information via: Healthline.

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Cutting Processed Foods

A lot of processed foods out there are not good for your body, especially your bowels. Try incorporating whole grains into your diet and cutting refined flour. Use brown rice instead of white and wheat bread instead of white.

Information via: IBDRelief.

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Glucomannan

Glucomannan is a dietary fiber often used to help with constipation. Increasing fiber intake increases the bulk and consistency of your bowel movements, so taking a fiber supplement, if you aren’t getting enough fiber in your diet, is not a bad choice.

Information via: WebMD.

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Dairy-free

Human adults really aren’t supposed to consume lactose; it is made for children, you know. If you’re having bowel problems, try cutting it out of your diet and see if it helps.

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Honey

Honey is a mild laxative, thanks in part to the minerals and enzymes it has. It’ll help lubricate your intestines, which in turn helps encourage proper bowel movements. To incorporate honey into your diet, drizzle it over oatmeal or yogurt, put it in some tea, or eat a spoonful raw. It’s delicious any way you want!

Information via: Health.

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Oils

Vegetable oil, olive oil, sunflower oil, and soy oil lubricate intestines and smoothen things us. Incorporate it into your diet like an Italian would: on a salad or as a dip for your bread. Try an occasional tablespoon in the morning.

Information via: Healthline.

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Beans

Beans are one of the best sources of daily fiber you can find. The different types all contain roughly the same amount of soluble and insoluble fibers. For the most part, they all contain more than 10 grams of fiber per cup!

Information via: MayoClinic.

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Prebiotics

Prebiotic fibers are the food for the good, nutrient producing bacteria in your gut. Foods high with prebiotic bacteria include garlic, onions, bananas, legumes, artichokes.

Information via: Healthline.

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Veggies

Momma told you to eat your veggies for a reason! There’s so many benefits it’s hard to cover them all, but most veggies have enough bowel-regulating fiber in them to keep anybody satisfied. Cook them with dinner or take them on the go as a delicious snack.

Information via: SFGate.

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Apples

An apple a day keeps the doctor away. Turns out, they’ll keep your bowel movements regular too! Eating an apple, skin included, will set you up for easily meeting that minimal fiber-threshold needed for a healthy lifestyle.

Information via: Livestrong.

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Magnesium Citrate

Magnesium citrate is a very effective way to clean out your bowels. This is the stuff they use before surgery. It’s a supplement that increases fluid in the small intestine.

Information via: WebMD.

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Raisins

Raisins are underrated.  They have plenty of fiber and a decent amount of tartaric acid, which has a laxative effect. Eat a handful here or there or incorporate them with your oatmeal.

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Blackstrap Molasses

People who eat a tablespoon of blackstrap molasses before bed will often see positive results come morning. It’s full of magnesium, which will help you find some sort of relief. Start small, with 1 tablespoon, and build to the occasional 2 tablespoons. It may help to dilute the molasses with warm water or tea. Also, remember to only use occasionally because it’s high in calories.

Information via: Reader’s Digest.

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Rhubarb

Rhubarb is a natural laxative because of the amount of fiber it has. It’s also been known to ease the strain of going to the restroom.

Information via: WebMD.

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Seeds

Sesame and pumpkin seeds are full of insoluble fiber, which bulks up stools and softens food waste in the intestines. Add them to cereals and salads or sprinkle them on your meals.

Information via: Livestrong.

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Exercise

Exercising is never bad idea (even if it seems like one at 6 A.M.). Exercise seems to help reduce the symptoms of constipation by encouraging bowel regularity, so next time your alarm goes off, don't hit the snooze button.

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Nuts

Nuts are both delicious and good for you, full of healthy fats and proteins. They’re also full of fibers your body needs. They’re great to add to salads or sit and munch on. Be careful though: nuts are high in calories.

Information via: MedicineNet.

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Pears

Pears are a too often forgotten fruit. They have plenty of vitamins, minerals, and antioxidants, but they really shine with they’re high fiber content. They average at least 5 grams of fiber, which isn’t bad when you consider the fact that they only have 100 calories!

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Broccoli

Does the word broccoli bring up bad memories from childhood? It’s supposed to be good for you, but how come? One reason is because of their high fiber content. If you can eat them raw, do it. If not, steam them for a great side!

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Lentils

Lentils are high in both soluble and insoluble fibers. This will help you have regular bowel movements and a healthy intestinal tract.

Information via: OpenHand.

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Carrots

Carrots have beta-carotene, which helps the vision, but they also have a good amount of fiber, specifically soluble fiber. Don’t forget to pack these in your lunch!

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Peaches

Who can complain about adding peaches to their diet? They’re delicious! Small peaches contain 2 grams while large peaches can contain up to 3.5 grams of fiber. They’re super easy to add to oatmeal or cereal.

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Pineapple

Pineapples have a bit of fiber, but they also have plenty of natural enzymes that help with bowel efficiency. You can eat pineapples by themselves or drink pineapple juice; both will help you in the bathroom.

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Figs

Figs are known for helping keep your gastrointestinal tract functioning healthily. A serving of figs will give you a quarter of your daily fiber needs with a good mix of soluble and insoluble fibers.

Information via: SFGate.

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Blueberries

Blueberries are a superfood, packed with vitamins, and nutrients, including your intestines favorite: fiber. They’re super easy to incorporate into your diet and fantastic to munch on.

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