The majority of us have experienced constipation at some point in our lives, and for some people, it is a constant battle.
The definition of constipation might change. It involves having fewer than three bowel movements per week, straining excessively when using the restroom, passing hard stools, feeling as like you haven’t had a full bowel movement, or having a clogged rectum.
Every year, laxatives cost millions of dollars, but are pills the best course of action? Here are several all-natural remedies.
- Squatting: For many people, using what is effectively a footstool for their feet while using the restroom, may be useful. An angle generated by squatting in the rectal canal, according to research from a Japanese study, results in less strain. Although not everyone requires it, if you do, it will make elimination lot simpler. You can buy stools that help with squatting at large box stores or online.
- Hydration: Your GI system is essentially one long pipe that needs to be frequently cleansed out. The most effective strategy to prevent and manage constipation may be through hydration. For most people, 4 to 8 glasses of water each day are plenty. Pay attention to your body and make adjustments as needed. Remember that because water is drawn to carbohydrates, those of us following Keto (low carb, high fat) diets need to drink more water than the average person.
- Get enough sodium, potassium, and magnesium because they follow water wherever it goes. Therefore, if you’re following the keto diet, electrolyte supplementation is crucial to prevent constipation. This will help prevent more signs of “Along with weakness, lightheadedness, and headaches, the keto flu. Some of my patients who are on reduced salt diets and don’t have any contraindications, such as congestive heart failure, will begin their day with 1/2 teaspoon of cream of tartar (potassium), 1/2 teaspoon of pink salt (sodium and magnesium), 1 tablespoon of apple cider vinegar, and a squeeze of lemon or lime juice.
- Pectin is a water-soluble fibre found in apple cider vinegar that helps with bowel motions. This makes it a fantastic all-natural constipation remedy. For constipation, 1 tablespoon diluted in water 12 times a day is advised.
- Magnesium supplements: Although pink salt contains a little amount of magnesium, it might not be sufficient to relieve constipation. Magnesium helps most people by acting as a mild laxative, soothing the nervous system, and reducing tension. Magnesium citrate 250 mg daily is an excellent place to start adjusting according to tolerance.
- Probiotics: These are believed to help with peristalsis since they can reduce the pH in the intestine (the wave-like motion that pushes faeces through the intestinal tract.) Pickles, sauerkraut, and unsweetened high-fat normal or Greek yoghurt are all excellent sources. I use probiotics supplements that comprise Lactobacillus and Bifitobactor (doses 20 billion units at least) and encourage you to gradually increase as needed, taking probiotic “holidays.
- Consume high fat foods to lubricate your digestive tract with MCT oil: Most often extracted from coconut oil, medium-chain triglycerides can also be found in dairy products and palm kernel oil. Additionally, MCT boosts energy levels, decreases cholesterol, and enhances memory and brain function. Go slowly and give your body time to become used to using fat as energy because some people find that MCT oil is difficult to tolerate at first.
- consuming enough dietary fibre from meals high in fibre: Important point: low-carb green veggies, not high-carb grains, are the finest sources of fibre. Numerous vegetables, including spinach, celery, avocado, asparagus, bok choy, zucchini, mushrooms, cauliflower, flax seed, and many others, fall under this group. Steer clear of vegetables with a lot of starch, including potatoes.
- Drink some hot coffee or tea: Both coffee and tea are mild diuretics, and the heat they produce can cause mild intestinal spasms that can help with digestion. Of course, I also suggest staying away from sugar in coffee.
- Supplements containing bile acids are available at health food stores and aid with digestion, particularly for people who have undergone gallbladder surgery. Constipation might happen if you don’t have enough bile acids in your body to aid in food digestion. A sluggish gallbladder can be prevented by eating a high-fat diet because one of the gallbladder’s primary jobs is to process fat.
That is some guidance to think about. Always ask your doctor or another skilled healthcare professional for help if you have any concerns about a medical condition.
Can acetic acid make you urinate?
Apple cider vinegar is said to be beneficial on several health websites. The idea that apple cider vinegar eases constipation does not, however, have any basis from science.
Some individuals think the presence of pectin, a soluble dietary fibre, in large proportions in apple cider vinegar is what causes this effect. Constipation is frequently caused by a deficiency in fibre.
The vinegar’s acidity may also serve as a natural laxative to aid with digestion.
There hasn’t been much research on how successful apple cider vinegar is as a home cure, according to a 2017 study that was published in the Natural Product Research journal.
Although additional research is required to discover whether apple cider vinegar is effective for treating different medical issues, the researchers found that it has potential antibacterial effects.
Can apple cider help you pass gas?
If a person’s bowel motions have started to become irregular and/or challenging, they are said to be constipated. If a person hasn’t had a bowel movement in three days, that is a telltale indicator of constipation. This is very unhealthy since it makes it harder and harder to pass faeces that hasn’t already, which can create issues like nausea and vomiting as well as stomach pain. Numerous factors can contribute to constipation, such as a lack of water consumption, excessive laxative usage, irritable bowel syndrome, colon cancer, stress, and an irregular diet.
The good news is that you can alter your eating habits to encourage more frequent and simple bowel motions. Here are some dishes we suggest:
Fruits and veggies: Because they are high in fibre, fruits and vegetables will aid with bowel movement. Prunes, apples, broccoli, and carrots are examples of foods high in fibre.
Cider and apple juice: If you need to urinate, apple juice and cider will help.
Beans: Black and red beans, two more foods high in fibre, are a great complement to your diet. Although dried beans are prefered, properly prepared beans also work.
Vegetable oils: Oils derived from soy beans and other related plants act as lubricants for the intestines and facilitate bowel motions.
Water: The most versatile solvent is water. Drinking water while eating will moisten the meal and facilitate digestion because water lubricates the intestines.
What is a quick remedy for constipation?
Advice for overcoming constipation quickly
- Add some fibre to your diet.
- Consume meals to ease constipation.
- Take a sip of water.
- Take a stimulant laxative.
- ingest an osmotic laxative
- Investigate a lubricating laxative.
- Put a stool softener to use.
- Attempt an enema.
Who is not supposed to consume apple cider vinegar?
The yeast turns the apple sugar into alcohol. The mixture is then combined with bacteria, which causes the alcohol to ferment into acetic acid (1).
Apple cider vinegar is 56% acetic acid. It is categorised as a “weak acid,” yet when concentrated, it still exhibits quite strong acidic qualities.
Vinegar also contains water, traces of other acids, vitamins, and minerals, in addition to acetic acid (1).
Acetic acid and apple cider vinegar have been linked to improved cholesterol levels, reduced blood sugar levels, increased insulin sensitivity, and weight loss in both humans and animals, according to several studies (2, 3, 4, 5).
Sadly, there are few human studies that support the regular use of apple cider vinegar, and additional study is required (6).
Acetic acid, the primary ingredient in apple cider vinegar, may help with weight loss and provide additional health advantages like improved cholesterol and blood sugar control.
Sadly, there are some adverse effects associated with using apple cider vinegar.
While ingesting little amounts is typically okay and healthy, doing so in excess can be detrimental and even dangerous.
Delayed stomach emptying
Apple cider vinegar may slow down the rate at which food leaves the stomach and enters the lower digestive tract, according to small human studies. The bloodstream’s ability to absorb nutrients could be slowed by this.
However, this impact might make persons with diabetes who frequently experience gastroparesis’ symptoms worse.
Due to malfunctioning stomach nerves in gastroparesis, food remains in the stomach for an excessive amount of time and does not empty at a regular rate.
Gastroparesis signs and symptoms include nausea, bloating, and heartburn. Because it’s difficult to forecast how long food will take to digest and absorb, timing insulin with meals can be particularly difficult for persons with type 1 diabetes and gastroparesis.
Ten patients with type 1 diabetes and gastroparesis were the subject of one controlled study.
When compared to drinking normal water, drinking water with 2 tablespoons (30 mL) of apple cider vinegar lengthened the time food stayed in the stomach (7).
More recent studies are required to fully comprehend how apple cider vinegar affects blood sugar levels.
According to research, apple cider vinegar may reduce how quickly food leaves the stomach. People with type 1 diabetes may experience worsening gastroparesis symptoms as a result, making it harder for them to control their blood sugar levels.
Digestive side effects
Studies on both people and animals have discovered that acetic acid and apple cider vinegar can naturally reduce calorie intake by promoting feelings of fullness and reducing desire (8, 9).
However, one controlled study indicates that under some circumstances, dyspepsia may cause a decrease in appetite and food consumption.
The participants who drank a beverage containing 25 grammes (0.88 ounces) of apple cider vinegar reported less appetite but also noticeably more nausea, especially when the vinegar was a component of a drink with a bad taste (10).
Although it may aid in appetite suppression, apple cider vinegar can also make you feel queasy, especially if you drink it with something that tastes bad.
Low potassium levels and bone loss
The effects of apple cider vinegar on blood potassium levels and bone health have not yet been subjected to controlled trials.
One case report of low blood potassium levels and bone loss, however, was linked to consuming significant amounts of apple cider vinegar over an extended period of time.
A 28-year-old lady drank 8 ounces (250 mL) of water-diluted apple cider vinegar every day for six years.
She was brought to the hospital due to low potassium levels and further blood chemical problems (11).
In addition, osteoporosis, a disorder that produces brittle bones and is uncommon in young people, was identified as the woman’s illness.
The woman was treated by doctors who think her huge daily doses of apple cider vinegar caused mineral loss from her bones in an effort to balance the acidity of her blood.
Of course, she consumed a lot more apple cider vinegar in this example than the majority of people would in a single day, and she did it every day for a long time.
There is one case report of osteoporosis and low potassium levels that were probably brought on by consuming excessive amounts of apple cider vinegar.
Erosion of tooth enamel
Although studies on soft drinks and fruit juices have received more attention, some evidence suggests that vinegar’s acetic acid may also harm dental enamel.
In one lab experiment, vinegars with pH ranges from 2.73 to 2.95 were used to soak wisdom tooth enamel. After 4 hours, the vinegars caused a 100% loss of minerals from the teeth (13).
As saliva helps to buffer acidity in the mouth and a person wouldn’t retain vinegar in their mouth for four hours, it is important to note that this study was conducted in a lab rather than in a human mouth. However, there is some proof that excessive vinegar consumption may lead to teeth erosion.
A case study revealed that a 15-year-old girl who regularly consumed 1 cup (237 mL) of undiluted apple cider vinegar as a weight-loss aid was responsible for developing serious dental damage (14).
Vinegar’s acetic acid has the potential to erode dental enamel, cause mineral loss, and tooth decay.
Acetic acid from vinegar was discovered to be the most often occuring acid that resulted in throat burns when dangerous liquids accidently consumed by youngsters were examined.
Researchers advised keeping vinegar in childproof containers and treating it as a “strong caustic chemical” (15).
However, according to one case study, an apple cider vinegar tablet that got stuck in a woman’s throat burned her. The woman said that for six months following the incident, she had pain and trouble swallowing (16).
Children’s throat burns from apple cider vinegar’s acetic acid have been reported. One woman had burns on her throat from an apple cider vinegar tablet that got stuck in her oesophagus.
When applied to the skin, apple cider vinegar can burn because of how powerfully acidic it is.
In one instance, a 14-year-old girl who followed an internet protocol to remove two moles ended up with erosions on her nose after using several drops of apple cider vinegar (17).
In another instance, an apple cider vinegar-treated leg infection caused leg burns in a 6-year-old boy with many health issues (18).
Additionally, there are several anecdotal stories online of burns brought on by skin-applied apple cider vinegar.
Apple cider vinegar has been used to cure infections and moles, although there have been instances of skin burns as a result.
Several drugs may interact with apple cider vinegar, including:
- medicines for diabetes. Vinegar consumption and insulin or insulin-stimulating drug use can result in dangerously low potassium or blood sugar levels.
- Digoxin (Lanoxin). Your blood potassium levels drop when you take this drug. If you take it along with apple cider vinegar, your potassium levels can drop too low.
- specific diuretics. Your body excretes potassium when you take some diuretics. Avoid taking these medications with a lot of vinegar to avoid potassium levels getting too low.
Apple cider vinegar and several drugs, such as digoxin, digoxin, and some diuretics, may interact negatively.
By adhering to these general recommendations, the majority of people can take apple cider vinegar in appropriate amounts without risk:
- Do not overindulge. Depending on your tolerance, start with a small dose and increase it gradually up to a daily maximum of 2 teaspoons (30 mL), diluted in water.
- Avoid exposing your teeth to acetic acid. Try mixing some water with the vinegar and sipping it via a straw.
- Wash your mouth out. Once you’ve taken it, rinse with water. Wait at least 30 minutes before brushing your teeth to stop further enamel damage.
- If you have gastroparesis, you might want to avoid it. Avoid using apple cider vinegar or use no more than 1 teaspoon (5 mL) in a salad dressing or glass of water.
- Consider allergies. Apple cider vinegar allergies are uncommon, but if you develop, stop taking it right once and contact your doctor.
Limit your daily intake, diluted it, and avoid it if you have certain problems if you want to eat apple cider vinegar safely.
However, it’s crucial to watch your intake and use caution when taking it in order to stay safe and avoid negative effects.
While a tiny amount of vinegar can be beneficial, more is neither better nor necessarily safer.