Scientifically proven natural remedies for constipation

Constipation and GI Issues

Constipation is a common digestive problem that affects many individuals in our country. Its main symptoms are infrequent, difficult, or incomplete bowel movements. It results in discomfort and dissatisfaction impairing quality of life. It can also lead to problems like abdominal pain, haemorrhoids and fissures which affect our overall well-being.

Treating constipation

For treating constipation, lifestyle changes, dietary modifications, and laxatives are commonly employed. Laxatives are medications that promote bowel movements and help relieve constipation. However, many individuals find themselves dissatisfied with conventional treatment options and worry about the potential long-term consequences of using laxatives.

Fibre is the key

When treating constipation, one of the key recommendations from the guidelines is to increase fibre intake. Fibre is a carbohydrate that our bodies cannot fully digest in the intestine.  They improve constipation by various mechanisms including increasing stool bulk. However, it is important to note that consuming more fibre can also lead to side effects like flatulence and bloating.

Guidelines for fibre intake

To maintain a healthy diet, various national guidelines provide valuable recommendations.

Dietary guidelines for Americans provide recommendations for daily fibre intake based on age and gender.

According to European dietary guidelines, adults should aim for a daily intake of 25-35 grams of dietary fibre, with men targeting 30-35 grams and women aiming for 25-32 grams. The World Health Organization (WHO) suggests a minimum intake of more than 25 grams of fibre daily.

The Indian Council of Medical Research recommends that adults include at least 40 grams of dietary fibre in their daily diet, based on a 2000-calorie diet.

Beware

Please note that constipation can sometimes indicate serious conditions like colorectal cancer. It is important to consult your doctor to rule out any underlying serious illnesses causing constipation.

The importance of research-based treatment

Natural substances with fibre have long been used to treat constipation, passed down through generations. However, it is crucial to understand that not all these remedies have undergone rigorous scientific research to confirm their effectiveness. In modern medicine, treatments are evaluated through trials to ensure their efficacy. Some traditional remedies may not hold up when scientifically tested. To determine their true effectiveness, it is important to rely on evidence-based research.

In this article, we will explore medical research-proven effective natural remedies that offer gentle and effective alternatives for lasting relief from constipation.

Prune juice

A prune is a dried plum, known as Alu Bukhara in Hindi. Prunes are rich in dietary fibre and sorbitol, which aid in regulating bowel movements. For instance, 100 grams of prunes contain approximately 7 grams of dietary fibre.

In a Japanese study, participants consumed 54 grams of prune juice daily for 8 weeks. Prune juice effectively decreased the frequency of hard and lumpy stools and increased rates of normal stools. At the same time, it did not increase loose or watery stools. It contains sorbitol, pectin, and polyphenols which work together to improve bowel movements. Importantly, Prune juice also significantly improved subjective complaints of constipation, hard stools, incomplete evacuation and flatulence without causing any adverse events or laboratory abnormalities. This makes prune juice a safe and effective natural remedy for chronic constipation.

Kiwifruit

In a multicentre study conducted in  New Zealand, Italy, and Japan with 184 people, researchers looked at how eating two green kiwifruits every day for four weeks affected constipation and stomach comfort in people with constipation or constipation-predominant  irritable bowel syndrome (IBS-C).

They found that eating these kiwifruits significantly increased the number of times people had normal bowel movements each week. It also made their overall GI symptoms better, according to a scale that measures GI symptoms. Consuming kiwifruit was also linked to softer stool consistency, less straining during bowel movements, and an improvement in quality of life.

The fibre in kiwifruit swells and holds water, softening stool and increasing bowel movements. Components like raphides may also boost mucin production, aiding in better bowel function.

This shows that eating green kiwifruits could be a good way to treat constipation and make your stomach feel more comfortable. It's a natural option that's easy for most people to tolerate.

Psyllium husk or Isabgol

Psyllium, also known as ispaghula is, is a natural fibre derived from the seeds of the Plantago Ovata plant. Isabgol is another name for psyllium husk, commonly used in India and surrounding regions. It is widely used as a natural dietary fibre supplement. It is available in various forms like husk, powder, and capsules, making it easy to add to your diet.

Psyllium has been studied extensively for its health benefits. Most studies used around 10 gm of psyllium. Research indicates that psyllium significantly improves stool frequency, weight, and consistency, with participants reporting less pain during defecation. It enhances intestinal transit compared to a placebo and is well-tolerated with minimal side effects. Psyllium also positively alters gut microbiota composition, increasing microbial diversity and improving functional profiles. Additionally, psyllium has been shown to improve constipation symptoms, reduce body weight, and better control blood sugar and cholesterol profiles compared to a placebo group. The participants tolerated the psyllium well, and no adverse effects were reported.

Psyllium works in the body by forming a gel-like substance when mixed with water. This gel makes the food move slower through the gut, which can help in better digestion. For people with type 2 diabetes and constipation, psyllium can improve blood sugar levels by causing a slower release of sugars from food, which helps control insulin. It also produces helpful substances called short-chain fatty acids when it's broken down by bacteria in the gut. These fatty acids can improve how sensitive the body is to insulin, which is important for managing diabetes. Psyllium also helps lower cholesterol levels by changing how the body handles fats in the blood. Additionally, it affects the balance of good bacteria in the gut, which can reduce inflammation and improve overall health.

When to consult your doctor

It is important to know that while natural remedies like prunes, psyllium, and kiwifruit can help with mild constipation, severe or ongoing issues might need medical attention. Look out for warning signs and symptoms, and see a doctor if you notice these. Everyone responds differently, so try these changes gradually and listen to your body. You can also try alternating between these natural remedies. If problems persist, or if you have concerning symptoms, it is best to consult your doctor.

Stay Alert! Stay Healthy!
Wish you a speedy recovery!