Signs and Symptoms of Constipation
Constipation is the term given to a condition in which bowel movements happen less frequently than is normal for a particular individual, or the stool is small, hard, and difficult or painful to pass.
In addition to infrequent bowel movements, other symptoms of constipation include bad breath, loss of appetite, headaches and dizziness, constant fullness in the abdomen and pain in the lower back, and diarrhea alternating with constipation.
Constipation is often the main cause for many other illnesses and diseases in humans, since the waste products from our bodily functions are retained for longer than what nature intended. As a result, toxins are absorbed back into the system, leading to a number of ailments.
Causes of Constipation
One of the primary causes of constipation is a bad diet. For example, consuming foods which are low in essential vitamins and minerals, not drinking enough water during the day, and drinking excessive amounts of coffee or tea commonly leads to improper bowel movements.
As we age, our bodies produce less and start to lag behind in the manufacture of digestive acids such as hydrochloric acid, pepsin, and digestive enzymes. This natural slow-down is also a leading cause of constipation. A proper diet and regular exercise can help reduce the chances of chronic constipation.
Home Remedies and Natural Treatments for Constipation
Constipation Home Remedy Using Apple Cider Vinegar
Apple Cider Vinegar assists our body in performing natural bowel movements since it contains significant amounts of pectin, which is a water soluble fiber that helps to improve digestion by normalizing the acid levels in the stomach.
For an effective treatment of constipation, add 2 tablespoons of Apple Cider Vinegar into an 8 oz glass of water, and drink this mixture three times a day. The Apple Cider Vinegar can also be mixed with apple juice or grape juice to make it more palatable.
Treat Constipation with Psyllium
Psyllium is a wonderful treatment for constipation, which is why it is a common ingredient in many over the counter laxatives. Therefore, a simple remedy is to take 1 teaspoon of psyllium mixed into a glass of juice three times a day until your constipation is relieved. Be sure to drink the mixture immediately to prevent it from thickening, since it may become more difficult to swallow. Also, drink plenty of water throughout the day when using this remedy.
References
Evidence-Based References
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Taishi Koyama et al. (2022) — “Prune juice containing sorbitol, pectin, and polyphenol ameliorates subjective complaints and hard feces while normalizing stool in chronic constipation: a randomized placebo-controlled trial” (The American Journal of Gastroenterology)
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Randomised clinical trial: Dried plums (prunes) vs. psyllium for chronic constipation — shows prunes may be as effective or superior to fiber supplement psyllium.
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Systematic review: The effect of prunes on gastrointestinal function — summarizing multiple RCTs on prunes/prune-derived foods in constipation and non-constipated subjects.
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Exploratory comparative effectiveness trial of green kiwifruit, psyllium, or prunes in US patients with chronic constipation — shows fruit (like prunes or kiwifruit) can help bowel movement and stool consistency.
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Dietary management of chronic constipation: a review of evidence-based strategies and clinical guidelines — summarizing dietary advice such as fibre, fruit, fluid intake, and natural food-based interventions.
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2022 systematic review — Effect of fruit intake on functional constipation: evaluation of randomized and crossover studies; discusses benefits and limitations of fruit (like prunes, raisins, apple fiber) in constipation management.
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Clinical guidance on constipation (2020) recommending high-polyol fruit juices or nectars (such as prune juice) — as part of dietary/ fluid-based management.
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