Various home treatments can help manage 13 home remedies for constipation, such as drinking more water and eating fiber. If home remedies do not help, over-the-counter and prescription medications are available

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Constipation affects around 20% of people in the United States, resulting in 8 million doctor visits per year (1Trusted Source, 2Trusted Source).

People may experience constipation due to the foods they eat or avoid, their lifestyle choices, the medications they take, or the medical conditions they have. For many, the cause of their chronic constipation is unknown. This is known as chronic idiopathic constipation.

Constipation is characterized by the following symptoms (3Trusted Source):

• fewer than three bowel movements per week
• hard, dry, or lumpy stools
• difficulty or pain when passing stools
• a feeling that not all stool has passed

Constipation can have a serious negative effect on quality of life, as well as on physical and mental health (1Trusted Source, 4Trusted Source, 5Trusted Source).

There are many natural ways to help relieve constipation. People can do these in the comfort of their own homes, and most of them are supported by science.

Here are 13 natural home remedies to relieve constipation.

1. Drink more water

Being dehydrated regularly can make a person constipated. To prevent this, it is important to drink enough water and stay hydrated (6, 7Trusted Source, 8).

When a person is constipated, they might find relief from drinking some carbonated (sparkling) water. This can help them rehydrate and get things moving again.

Some studies have found sparkling water to be more effective than tap water at relieving constipation. This includes in people with indigestion, or dyspepsia, and people with chronic idiopathic constipation (9, 11Trusted Source).

However, drinking carbonated drinks such as sugary soda is not a good idea, as these beverages can have harmful health effects and may make constipation worse (12Trusted Source, 13Trusted Source).

Some people with irritable bowel syndrome (IBS) find that carbonated drinks worsen their symptoms, so these individuals may wish to avoid sparkling water and other carbonated drinks.

Bottom line: Dehydration can cause constipation, so be sure to drink enough water. Sparkling water may be even more effective at relieving constipation.

2. Eat more fiber, especially soluble, non-fermentable fiber

To treat constipation, doctors often tell people to increase their dietary fiber intake.

This is because increasing fiber intake increases the bulk and consistency of bowel movements, making them easier to pass. It also helps them pass through the digestive system more quickly (14).

In fact, one 2016 review found that 77% of people with chronic constipation benefited from supplementing with fiber (15Trusted Source).

However, some studies have found that increasing fiber intake can actually make the problem worse. Others report that dietary fiber improves stool frequency but may not help with other symptoms of constipation, such as stool consistency, pain, bloating, and gas (16Trusted Source, 17Trusted Source).

This is because different types of dietary fiber have different effects on digestion.

There are many different dietary fibers, but in general, they fall into two categories: insoluble fibers and soluble fibers.

Insoluble fibers — present in wheat bran, vegetables, and whole grains — add bulk to stools and may help them pass more quickly and easily through the digestive system.

Soluble fibers — present in oat bran, barley, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables — absorb water and form a gel-like paste, which softens the stools and improves its consistency.

Non-fermentable soluble fibers, such as psyllium, are the best choice for treating constipation (18Trusted Source, 19Trusted Source, 20Trusted Source).

One 2020 review found psyllium to be 3.4 times more effective than insoluble wheat bran for constipation (18Trusted Source).

Various brands of psyllium fiber are available online.

Studies examining the effects of insoluble fiber as a treatment for constipation have yielded mixed results.

This is partly because insoluble fiber can make the problem worse in some people with a functional bowel problem, such as IBS or chronic idiopathic constipation (19Trusted Source, 20Trusted Source, 21Trusted Source)

Some fermentable soluble fibers may also be ineffective at treating constipation, as they are fermented by bacteria in the gut and lose their water-holding capacity (22Trusted Source).

To prevent constipation, people should aim to consume a mix of soluble and insoluble fibers. The total recommended fiber intake per day is 25 grams (g) for females and 38 g for males (14).

Bottom line: Try eating more high fiber foods. Supplementing the diet with soluble non-fermentable fiber, such as psyllium, can also help.

3. Exercise more 13 home remedies for constipation

Various research studies have reported that exercise could help improve the symptoms of constipation (23, 24Trusted Source, 25Trusted Source, 26Trusted Source).

Studies have linked sedentary lifestyles with an increased risk of constipation. Because of this, some healthcare experts recommend increasing exercise to get the stool moving (23).

That said, not all studies agree that exercise treats constipation. Therefore, more research is needed (27Trusted Source).

Other studies have reported that although exercise did not always improve the number of times people went to the bathroom, it did reduce some symptoms and improved people’s quality of life scores (28Trusted Source).

In people with IBS, moderate exercise (brisk walking) can improve digestive symptoms and quality of life scores. However, vigorous exercise (jogging) could make symptoms worse for some (29Trusted Source).

Try doing some gentle exercise — such as going for regular walks, swimming, cycling, or jogging — to see if it helps.

Bottom line: Exercise may reduce the symptoms of constipation in some people.

4. Drink coffee, especially caffeinated coffee

For some people, consuming coffee can increase the urge to go to the bathroom. This is because coffee stimulates the muscles in the digestive system (29Trusted Source, 30Trusted Source).

In fact, one 1998 study found that caffeinated coffee can stimulate the gut in the same way that a meal can. This effect was 60% stronger than drinking water and 23% stronger than drinking decaffeinated coffee (31Trusted Source).

Coffee may also contain small amounts of soluble fibers that help prevent constipation by improving the balance of gut bacteria (32, 33Trusted Source).

That said, the bowel-stimulating qualities of caffeine may be stronger in people with IBS. It could also make digestive symptoms worse (30Trusted Source).

People with IBS can try removing caffeine from their diet to see if it helps.

Learn more about foods and beverages that can relieve constipation here.

Bottom line: Coffee can help relieve constipation by stimulating the muscles in the gut. It may also contain small amounts of soluble fiber.

5. Take Senna, an herbal laxative

Senna is a popular safe and effective herbal laxative that helps treat constipation (34, 35Trusted Source). It is available over the counter and online, in both oral and rectal forms.

Senna contains plant compounds called glycosides, which stimulate the nerves in the gut and help speed up bowel movements (36).

Doctors consider Senna safe for adults for short periods of time, but people should consult a doctor if their symptoms do not go away after a few days.

Doctors usually do not recommend Senna for pregnant women, those who are breastfeeding, or people with certain health conditions, such as inflammatory bowel disease.

Bottom line: The herbal laxative Senna is a popular remedy for constipation. It stimulates the nerves in the gut to speed up bowel movements.

6. Eat probiotic foods or take probiotic supplements

Probiotics may help prevent chronic constipation. Probiotics are live, beneficial bacteria that naturally occur in the gut. They include Bifidobacteria and Lactobacillus.

People can increase their levels by eating probiotic foods.

Some people who have chronic constipation have an imbalance of bacteria in their gut. Consuming more probiotic foods could help improve this balance and prevent constipation.

One study mentioned in a 2019 review found that taking probiotics for 2 weeks can help treat constipation, increasing stool frequency and stool consistency (37Trusted Source).

They could also help treat constipation by producing short-chain fatty acids. These may improve gut movements, making it easier to pass stools (38Trusted Source).

Alternatively, try a probiotic supplement. Some studies have found that people started to feel the benefits of these supplements after 4 weeks (39Trusted Source).

Try taking probiotic supplements, which are available online, or eating more probiotic-rich foods to see if this helps with constipation. Prebiotic foods include:

• yogurt
• sauerkraut
• kimchi

Bottom line: Probiotics may help treat chronic constipation. Try eating probiotic foods or taking a supplement.

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7. Over-the-counter or prescription laxatives

A person can speak to a doctor or pharmacist about choosing an appropriate laxative. Different types have varying methods of action, but all are effective for constipation (40Trusted Source, 41Trusted Source).

A doctor may recommend one of the following types:

• Bulking agents: These are fiber-based laxatives that increase the water content of stool.
• Stool softeners: These contain oils to soften stools and ease their passage through the gut.
• Stimulant laxatives: These stimulate the nerves in the gut to increase bowel movements.
• Osmotic laxatives: These soften stool by pulling water from the surrounding tissues into the digestive system.

However, people should not take most of these laxatives on a regular basis without speaking to a doctor.

Bottom line: Laxatives are effective for relieving constipation. Speak to a doctor or pharmacist about the best ones to use.

8. Try a low FODMAP diet

Constipation can be a symptom of IBS. The low FODMAP diet is an elimination diet that helps treat IBS and may relieve IBS-related constipation (42Trusted Source, 43Trusted Source, 44Trusted Source).

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.

The diet involves limiting high FODMAP foods for a period of time before reintroducing them to determine which ones the body can tolerate (45Trusted Source).

In people with constipation-predominant IBS, the low FODMAP diet alone is often not enough.

Such people will probably need to pay attention to other aspects of their diet, such as getting enough water and fiber, to experience relief from their symptoms (46Trusted Source, 47Trusted Source).

Bottom line: A low FODMAP diet may help relieve IBS-related constipation. However, that alone may not provide sufficient relief.

9. Eat shirataki noodles or take a glucomannan supplement

Glucomannan is a type of soluble fiber from the roots of the konjac plant. Some research suggests that it is effective against constipation (48Trusted Source).

As well as improving bowel movements, glucomannan may act as a prebiotic to improve the balance of good bacteria in the gut.

One review on the effect of glucomannan in children concluded that glucomannan moderately increases defecation but does not increase stool consistency or benefit treatment overall (50).

However, another controlled study found no significant effects (51Trusted Source).

People can get glucomannan from supplements or by eating shirataki, or konjac, noodles.

Glucomannan supplements are also available. They vary in their benefits by brand, so it is best to compare brands before making a purchase. Glucomannan supplements are available online.

Bottom line: Glucomannan may help treat constipation in some people. Sources include supplements and shirataki noodles.

10. Eat prebiotic foods

Prebiotics are an indigestible carbohydrate fiber. Prebiotics include oligosaccharide and inulin.

Although dietary fibers reduce constipation by improving the consistency and bulk of stool, prebiotics have their effects by improving digestive health.

Prebiotic fibers improve digestive health by feeding the beneficial bacteria in the gut, which boosts probiotics and improves the balance of the gut bacteria (37Trusted Source, 52Trusted Source).

In fact, some prebiotics may help increase the frequency of bowel movements, as well as make stools softer (53).

Prebiotic foods include:

• chicory
• Jerusalem artichokes
• garlic
• onions
• bananas
• leeks
• chickpeas

However, garlic and onions are not included in a low FODMAP diet as these foods can trigger symptoms in people with IBS.

Bottom line: Foods that contain prebiotic fibers can improve digestive health and the balance of beneficial gut bacteria. Prebiotics may help relieve constipation.

11. Try magnesium citrate

Magnesium citrate is a popular home remedy against constipation. It is a type of osmotic laxative that people can buy over the counter or online.

Taking moderate amounts of magnesium supplements can help relieve constipation. Doctors use higher dosages to prepare and clean out the bowel before surgery or other medical procedures (54, 55).

Bottom line: Taking magnesium citrate, an over-the-counter supplement, can help relieve constipation.

12. Eat prunes

People often tout prunes and prune juice as nature’s remedy for constipation — and for good reason. Prunes may be the most accessible natural solution available.

In addition to fiber, prunes contain sorbitol. This is a sugar alcohol that has a laxative effect (56Trusted Source, 57Trusted Source).

Some studies have shown that prunes may be more effective than fibers such as psyllium (58Trusted Source, 59Trusted Source).

The effective dosage may be around 50 g, or seven medium prunes, twice per day (59Trusted Source).

However, people with IBS may want to avoid prunes, because sugar alcohols are high FODMAP foods.

Learn more about prune juice for constipation and other juices for constipation here.

Bottom line: Prunes contain the sugar alcohol sorbitol, which has a laxative effect. Prunes can be a very effective remedy for constipation.

13. Try avoiding dairy

In people with an intolerance to it, eating dairy can cause constipation due to its effect on the gut’s movements (60Trusted Source).

This includes children who are intolerant to cow’s milk protein and with lactose intolerance.

If someone suspects a dairy intolerance, they can see their doctor for diagnosis. The doctor may recommend temporarily removing dairy from the diet, while increasing other calcium-rich foods, to see if it improves the symptoms.

Bottom line: Dairy or lactose intolerance may cause constipation in some people. In these people, removing dairy from the diet can help relieve symptoms.

Takeaway

Constipation is uncomfortable and has a number of potential underlying causes. However, many home remedies and natural methods can help.

If constipation persists, a person can talk to their doctor to identify the cause and find an effective treatment.

Bed bug Bites infestations can turn your peaceful slumber into a nightmare of itchy discomfort. These tiny insects feed on human blood, leaving behind a trail of red, itchy welts. In this guide, we’ll delve into everything you need to know about bed bug bites – from their appearance and symptoms to effective treatments and prevention strategies.

Table of Contents

Section
Introduction
1. Identifying Bites
2. Symptoms & Reactions
3. Different from Others
4. Seeking Medical Help
5. Treating the Bites
6. Preventing Infestations
7. Cleaning Strategies
8. Travel Precautions
9. Bed Bug Myths
10. Conclusion

Introduction

Bed bug bites are not only physically uncomfortable but also mentally distressing. The mere thought of these blood-sucking insects crawling on you during the night can be quite unsettling. Understanding the characteristics of bed bug bites can help you identify them early and take necessary actions to address them.

Identifying Bed Bug Bites

Bed bug bites typically appear as small, red, and raised bumps on the skin. They often occur in clusters or a linear pattern, indicating multiple bites. However, it’s important to note that bed bug bites can be easily confused with other insect bites or skin conditions. Proper identification is crucial for accurate treatment.

Symptoms & Reactions

While some individuals may not exhibit any noticeable reaction to bed bug bites, others might experience itching, swelling, and even a burning sensation. Scratching the bites can lead to secondary infections. It’s essential to understand that reactions to bed bug bites vary from person to person, and a delayed reaction is also possible.

Different from Others

Distinguishing bed bug bites from other bites, like those of mosquitoes or fleas, can be challenging due to their similar appearance. However, certain characteristics, such as the bite pattern and arrangement, can provide clues to differentiate between them.

Seeking Medical Help

In most cases, bed bug bites resolve on their own and don’t require medical attention. However, if you experience severe allergic reactions, persistent itching, or suspect a secondary infection, seeking medical help is recommended. A healthcare professional can provide appropriate treatment and advice.

Treating the Bites

Over-the-counter creams and ointments can help alleviate itching and discomfort associated with bed bug bites. Keeping the affected area clean and refraining from scratching are essential to prevent complications. If symptoms worsen or persist, consulting a dermatologist is advisable.

Preventing Infestations

Prevention is key when it comes to bed bugs. Regularly inspecting your sleeping area, luggage, and used furniture can help you detect an infestation early. Sealing cracks, eliminating clutter, and using mattress encasements are effective measures to prevent bed bugs from taking over your home.

Cleaning Strategies

Maintaining a clean living environment is a significant step in preventing bed bug infestations. Regularly vacuuming carpets, curtains, and upholstery can help remove any potential hiding spots for these pests. Washing and drying bedding at high temperatures can also eliminate bed bugs and their eggs.

Travel Precautions

Bed bugs are notorious for hitchhiking on luggage and clothing, making hotels and other accommodations vulnerable to infestations. When traveling, inspecting your accommodation thoroughly, keeping luggage elevated, and using protective bed bug covers can minimize the risk of bringing these pests back home.

Bed Bug Myths

Several misconceptions surround bed bugs, leading to ineffective treatment and prevention methods. Debunking these myths, such as the belief that bed bugs only infest dirty spaces or are invisible to the naked eye, is essential for effective pest control.

Conclusion

In conclusion, understanding bed bug bites is crucial for early detection, proper treatment, and effective prevention. By familiarizing yourself with the characteristics of bed bug bites and implementing preventive measures, you can safeguard your home and ensure a peaceful night’s sleep, free from the discomfort of these unwelcome pests. Remember, being informed is the first step towards staying bug-free.

Introduction:

Welcome to Pivot Physical Therapy, your trusted partner on the path to recovery and wellness. We understand that injuries, surgeries, and physical limitations can impact your daily life and prevent you from enjoying the activities you love. That’s why we are committed to providing you with the highest quality care and comprehensive therapy solutions to get you back on track.

At Pivot Physical Therapy, we believe in the importance of individualized treatment plans, tailored to meet your specific needs. Our team of experienced therapists is dedicated to helping you achieve your goals and reclaim your life. Whether you are an athlete recovering from a sports injury, a senior seeking pain relief, or someone looking to improve their overall well-being, we have the expertise and resources to support you throughout your recovery journey.

Table of Contents:

Table of Contents
1. Understanding Physical Therapy
2. Benefits of Pivot Physical Therapy
3. Conditions We Treat
4. Specialized Services
5. Locations Near You
6. Testimonials
7. Insurance and Payment Options
8. Tips for a Speedy Recovery
9. Frequently Asked Questions (FAQs)
10. Conclusion

Understanding Physical Therapy:

Physical therapy is a specialized form of rehabilitation that aims to restore and enhance physical function and mobility. Our therapists utilize a combination of manual techniques, exercises, and advanced modalities to address a wide range of musculoskeletal issues. Whether you’re recovering from surgery, dealing with chronic pain, or rehabilitating after an injury, physical therapy can play a pivotal role in your recovery process.

Benefits of Pivot Physical Therapy:

At Pivot Physical Therapy, we go above and beyond to ensure your rehabilitation experience is positive and effective. Our patient-centric approach and commitment to excellence set us apart. Some of the key benefits of choosing Pivot Physical Therapy include personalized treatment plans, evidence-based practices, experienced therapists, convenient locations, and a supportive team dedicated to your well-being.

Conditions We Treat:

We provide comprehensive therapy services to address various conditions, including but not limited to:

• Sports Injuries
• Orthopedic Conditions
• Back and Neck Pain
• Joint Replacements
• Arthritis
• Neurological Disorders
• Balance and Gait Issues
• Pediatric Conditions
• Workplace Injuries
• Specialized Services:
• At Pivot Physical Therapy, we offer a range of specialized services to cater to your unique needs. These services include:
• Sports Rehabilitation
• Women’s Health Therapy
• Aquatic Therapy
• Hand Therapy
• Dry Needling
• Vestibular Rehabilitation
• TMJ Dysfunction Treatment
• And more…
• Locations Near You:
• We have numerous conveniently located clinics to serve you better. Our friendly staff and state-of-the-art facilities are designed to ensure you have a comfortable and productive healing experience. To find the nearest Pivot Physical Therapy location, please visit our website or give us a call.
• Testimonials:
• Don’t just take our word for it; hear what our patients have to say about their experience at Pivot Physical Therapy. Our success stories speak for themselves, and we take pride in the positive impact we have on our patients’ lives.
• Insurance and Payment Options:
• We understand that navigating insurance and payment options can be overwhelming. That’s why our team is here to assist you with understanding your coverage and exploring payment plans that work for you.
• Tips for a Speedy Recovery:
• Recovery is a partnership between you and our skilled therapists. To make the most of your rehabilitation journey, we offer valuable tips and guidance to ensure a speedy and successful recovery.
• Frequently Asked Questions (FAQs):
• What should I expect during my first physical therapy session?
  • Your initial session will involve a comprehensive evaluation of your condition, medical history, and treatment goals. Our therapist will then design a personalized treatment plan to address your specific needs.
• How long does a typical physical therapy session last?
  • The duration of each session varies depending on your condition and treatment plan. Sessions typically range from 30 to 60 minutes.
• Will physical therapy be painful?
  • Our therapists are trained to provide gentle and effective care. While you may experience some discomfort during certain exercises, our priority is to ensure your comfort throughout the process.
• Do I need a doctor’s referral to start physical therapy?
  • In most cases, you can begin physical therapy without a referral. However, some insurance providers may require one for coverage purposes. Check with your insurance or contact our team for assistance.
• How many sessions will I need to see results?
  • The number of sessions required varies based on the severity of your condition and your response to treatment. Our therapists will regularly assess your progress and adjust the treatment plan as needed.
• Can physical therapy prevent the need for surgery?
  • In some cases, physical therapy can help avoid the need for surgery by effectively addressing the root cause of the issue and promoting natural healing and recovery.
• Is physical therapy only for athletes?
  • No, physical therapy is beneficial for individuals of all ages and activity levels. We cater to patients with a variety of conditions and fitness levels.
• How can I prepare for my physical therapy sessions?
  • Wear comfortable clothing that allows ease of movement, and be ready to discuss your medical history and any concerns you may have.
• Will physical therapy help with chronic pain?
  • Yes, physical therapy can be instrumental in managing and reducing chronic pain. Our therapists will work with you to develop strategies to alleviate pain and improve function.
• What sets Pivot Physical Therapy apart from other providers?
  • At Pivot Physical Therapy, we prioritize patient care and strive for excellence in everything we do. Our experienced therapists, state-of-the-art facilities, and personalized approach make us the top choice for rehabilitation and wellness.
• Conclusion:
• At Pivot Physical Therapy, we are dedicated to supporting you on your journey to recovery. Our team of compassionate and skilled therapists is committed to providing you with the best possible care and helping you regain your strength and independence. With our comprehensive services, convenient locations, and patient-centric approach, you can trust us to be your partner in health and wellness. Take the first step towards a better tomorrow with Pivot Physical Therapy. Remember, we are here to guide you every step of the way.