Glucomannan | Natural Cures for Constipation

A variety of natural cures for constipation ranging from dietary fibers like glucomannan to even exercises is available, and it should be looked into for patients suffering from lowered bowel movements. Patients who are looking to obtain relief for their constipation should take a look at these natural cures for constipation as even doctors recommend them.

Dietary Fiber

Sources

The first step that a person can take to get relief for constipation is to increase the intake of dietary fiber in the food that one consumes. Indeed, in this case “an apple a day keeps a doctor away” is true. A diet filled with fruits and vegetables is rich in fibers. Foods containing wheat, oats, and bran are also good sources of dietary fiber.

The best source of dietary fiber however is glucomannan, which is a polysaccharide obtained from the roots and corms of konjac plant. Glucomannan is known to be the best dietary fiber for constipation. It can either be incorporated in the foods such as pasta (konjac pasta and konjac flour) or it can be taken in as a capsule. One of the most popular glucomannan capsules available is the FibraSlim. The FibraSlim capsules contain added ingredients, which not only give the beneficial effects of glucomannan but also together with it help in weight reduction and relieving constipation as well.

Mechanism of Relief for Constipation

Dietary fiber such as glucomannan helps in relieving constipation in two ways. Firstly, it absorbs and retains water into the gastrointestinal tract. This helps to soften the stool and allows easy passage of the feces. Glucomannan and other dietary fibers also help by adding to the bulk of the feces due to swelling as they take up water. This increase in bulk triggers an increase in bowel movements, which results in more effective defecation [1]. Fiber also helps to rebuild the normal flora of the intestine and allows the good bacteria, which are present in the gut to survive by building lactic acid [2].

Side Effects of Dietary Fiber

The intake of dietary fiber especially from natural sources is very safe. There are almost no cases of reported side effects for these. Minor gastrointestinal complaints such as that of flatulence have been noticed. Glucomannan should not be taken as a tablet as it is not safe. Cases have occurred when tablet formulations of glucomannan were taken and due to the swelling of the tablet with water, it caused esophageal blockage. This could be fatal. Supplemental dietary fibers such as glucomannan are effective in retaining substances in the feces. Hence, they reduce absorption of many medicines. Also due to their hypoglycemic and blood sugar reducing effects, glucomannan should not be administered with anti-diabetic medication. [3]

Exercise

It has been observed that most cases of chronic constipation occur in people who are not active physically. Sedentary people often do not cause much movement of their body. In nature, the movements, which we perform, do help to a degree in promoting the bowel movements. Exercises are therefore a requirement to help provide relief for constipation. Doing specific exercises, which target abdominal muscles and pelvic muscles such as crunches, sit-ups, and leg raises, are a great way of toning your muscles and at the same time promoting bowel movements. One of the most useful exercises, which are advised for all chronic constipation patients is the squats. This complex multi-joint movement is targeted to tone the thighs and the buttocks, but it also helps to increase the bowel movements.

Natural Laxatives

Natural laxatives such as castor oil and other mineral oils are also available. Saline mineral laxatives such as magnesium salts, which might be found naturally, could also provide a cure for constipation. However, excessive use of one type of laxative could result in an imbalance in physiology and working of the system. It is better to avoid laxatives, but if they are to be taken, then it is better to choose natural ones and it is more advisable to change the type of laxative from time to time to avoid toxic reactions.

Overall, the use of these natural remedies could provide an effective means of management of constipation. Simple means of just adding dietary fiber such as glucomannan to the diet are good enough to get relief from constipation.

References

  1. Marzio L, Del Bianco R, Donne MD, Pieramico O, Cuccurullo F; 1989; The American journal of gastroenterology; Mouth-to-cecum transit time in patients affected by chronic constipation: effect of glucomannan.
  2. Passaretti S. et al.; Sept-Oct 1991; Ital J Gastroenterol; Action of glucomannans on complaints in patients affected with chronic constipation: a multicentric clinical evaluation.
  3. Joyce Keithley, Barbara Swanson; Nov/Dec 2005; Alternative Therapies in Health and Medicine; Glucomannan and Obesity: A Critical Review

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