Constipation is a problem which affects about 20% Americans every year. It exists between 12% – 25% of the population across different countries.
It is identified with the irregular passing of stool which is often dry and difficult to pass. At times there are constipation cramps and abdominal pain if you have a really bad constipation.
There are various reasons why you may have constant constipation starting from lifestyle factors to serious illnesses.
A laxative is probably the commonest of antidotes for constipation which many of us take without knowing its side-effects. What if you can adjust your lifestyle a bit or seek the help of some natural ways to relieve constipation?
Take some time to know about the 18 effective home remedies for constipation:
1. Dietary fiber works wonder
Do you love to eat at your favorite food joints when you’re out shopping or a movie?
Well, that may be a cause serious enough to lead you to constipation. Packaged food lack fiber and therefore, your digestive system finds it difficult to evacuate the stool out.
Soluble fiber absorbs water from your body and helps in forming bulk stool.
So, make sure you are getting the adequate amount of soluble fiber from your diet. This is one of the foremost ways to get rid of chronic constipation.
Some of the best sources of dietary fiber include:
- Whole grains(e.g. whole wheat pasta, oatmeal etc.)
- Fruits preferably with their skins (skin have high fiber content) e.g. apple, berries, orange etc.
- Leafy vegetables
- Nuts and legumes
2. More probiotic to your diet
According to the Harvard Medical School, there are 2 types of beneficial bacteria that are found in probiotics- Lactobacillus and Bifidobacterium. These bacteria help in treating our digestive woes and irritable bowel movement.
Can you take yogurt or other probiotic foods if you have a constant constipation problem?
In random clinical trial researchers of the King’s College of London found that the presence of Bifidobacterium present in probiotics helps in increasing your bowel movement.
It also helps in softening your stool. As a result, you can pass your stool without difficulty.
3. Keep yourself hydrated
Are you at a fix how to ease constipation with water?
Drinking 2.5-3 liters of water is a must to keep constipation miles away from you. It helps immensely in regularising your bowel movement.
If you take more fibers in your diet, your fluid intake must be more (9 cups for females and 13 cups for males).
Fluids help in keeping your colon moist. As a result, it speeds up your passing stool. Above all, water and other fluids trigger your digestion and absorption of nutrients.
You can replace water with your favorite smoothie or juice and reap the benefits of fluids!
4. Magnesium can be your wise friend
According to the U.S. National Library of Medicine and National Institute of Health, a small number of magnesium ions help in aggravating our bowel moment within 6 hours of its intake.
Use of Magnesium sulfate leads to the production of a bulk quantity of liquid stool and is considered to be a potent laxative. It is used to clean up your bowel before a surgery or any other medical condition.
Taking magnesium citrate is one of the best natural ways to relieve constipation and you can get it as an OTC (over the counter) drug.
Caution: Use magnesium supplements after consulting your GP for older people or for people who are suffering from the renal or cardiac problem.
5. Make your bond stronger with papaya
Papaya contains papain (a digestive enzyme) which has proven results in easing constipation. Raw papaya also contains Vitamin C which makes your stool soft.
Even more, ripe papaya is a great source of soluble fiber and can benefit you if you are suffering from bad constipation or any other digestive complaint.
Thinking of how to deal with constipation with papaya?
You can make a smoothie from ripe papaya and give it a healthy touch by adding sliced bananas. Also, preparing a bowl of veggie salad with raw papaya can make your lunch yummy and tasty!
6. A little exercise can be of great help
Feeling too low as you are backed up for a few days? But, do you know doing some easy exercises regularly can ease your problem and keep you healthy?
Any kind of physical movement helps in moving the food we take down the digestive tract smoothly. Furthermore, exercises that involve the movement of our abdomen help in stimulating the muscles of our intestine and colon.
You can go for a morning walk or run for about 40 minutes. Doing moderate aerobic for about 30 minutes can work wonder for an irritable bowel movement.
7. A yogic twist is probably all you need
Yoga is undoubtedly one of the best home remedies for constipation that comes will a lot of bonus for you.
Yoga poses involve abdominal and pelvic movements. As a result, there is an increased flow of blood to these parts of your body.
The most noteworthy reason why you should practice yoga every day is it helps in stretching and strengthening your digestive system. Some of the best yoga poses for constipation are:
8. Try Aloe vera
Suffering from severe constipation pain for some days? Try the magical herb aloe vera which has more to offer you rather than nourishing your hair and skin.
Aloe vera juice helps in soothing the damaged cells of your digestive tract.
It also helps in digestion of protein and making your stool soft. Drinking 1/3 cup of pure aloe vera juice before food acts as a potent laxative for bad constipation.
Caution: Pregnant and lactating women should consult their GP before taking aloe vera juice. The laxative compound of the juice may not be healthy for your baby.
9. A gluten-free diet may be helpful
Is your body reacting adversely to the gluten products (e.g. rye, barley) in your diet? You may be suffering from celiac disease. It is a condition in which your small intestine loses its immunity and triggers problems like gas, constipation, bloating etc.
Once you are diagnosed with celiac disease, the only solution to the problem is to avoid gluten products. It will heal your intestine and reduce the symptoms.
Caution: A strict following of gluten-free diet may lead to malnutrition. Consult a dietician before embarking on such diet.
10. Trust on the natural laxative Senna
Want to try something natural to get rid of chronic constipation? Senna can help you fix your problem.
It increases the function of your intestine thus speeding your bowel movement. Senna usually requires 6-12 hours to show its results. So you should take it at bedtime to get its best laxative effects.
Senna comes in powder, liquid and tablet form and is available online.
Caution: Regular intake of senna may make you dependent on it and curb your ability to pass your stool normally.
11. Abdominal massage for constipation pain
It is an ancient technique which is used as an antidote for severe constipation pain relief.
Massaging your abdomen in a special way helps in intestinal muscle contraction. Therefore, your bowel movement becomes easier and faster.
Abdominal massage is safe and an easy way to treat people suffering from severe constipation. However, you should take other preventive measures along with this.
Caution: Learn the various massage techniques by watching online videos before applying them.
12. Prebiotic can make a difference to your health
Prebiotics promote the growth of favorable bacteria in your gut that has proven effects in treating constipation and other digestive symptoms. Some of the examples of prebiotics are fructooligosaccharides, inulin, and galactooligosaccharides.
According to some research studies, galactooligosaccharides promote peristalsis of your abdomen and consequently relieve constipation. Even more, it makes your stool softer.
Similarly, inulin helps in stimulating your bowel movement and increases its frequency.
Garlic, onions, and bananas have the high amount of prebiotics and they must be included in your diet.
13. Figs the real constipation reliever
A few studies have been carried out on humans and animals which show figs have a positive impact in the transit time of your colon. It results in the improved consistency of your bowel movement.
In another study on humans, it is found a small dose of (about 300 gms) of fig paste contains about 1.75 fiber- a healthy amount for easing constipation cramps.
Caution: Those who are sensitive to fructose should avoid consuming them.
14. Prune as a natural remedy
These small wrinkled fruits can really have a magical effect on your constipated bowel movement. Some studies show, taking 50 gm of prune as whole or as juice can be an amazing solution for your problem.
Prunes have a high amount of fiber. In addition to that, it contains sorbitol, a type of sugar alcohol with laxative effects.
Caution: People with IBS should avoid prunes as it contains sugar alcohol.
15. Okra is the solution
Okra is a native fruit of West Africa which is consumed on both raw and cooked forms.
As you consume this fruit, its fibers absorb water from your body and help in moving your food swiftly towards your intestine. Furthermore, the mucilage of Okra lubricates your intestinal tract; thus helping in smooth evacuation of stool.
While buying Okra, make sure you choose the pods that are not longer than 4 inches. To retain its nutritional values, do not overcook the fruit for a longer time.
16. Amazing flax benefits
Flaxseeds have incredible health benefits and are recommended by nutritionists worldwide for treating various health issues. But do you know taking this superfood every day is one of the best ways to deal with constipation?
After a 4 weeks’ trial on patients with IBS, bloating, severe constipation pain etc. researchers found that these patients recover faster from their symptoms after taking flax meal regularly.
Caution: Try using powdered flax seeds for easy digestion. Taking it whole may be difficult to digest for older people.
17. Wonders of Spinach
This green leafy vegetable, available almost across the world is a storehouse of nutrition in the true sense.
All of us know that Spinach has high amounts of Vitamin A which is good for your eyes. But, it also has magnesium which helps in promoting your gut health. Therefore, your bowel movement remains consistent and easy.
Spinach also has proven effects in cleansing your intestine.
18. The Soothing effect of coconut oil
Coconut oil is known for its miraculous effects on our skin down the centuries.
According to Dr. Arielle Miller Levitan, taking 1-2 tbsp. coconut oil every day helps in lubrication of your intestinal tract. If you are suffering from severe constipation pain try this natural remedy.
You can add coconut oil to your smoothie or morning coffee. You can also use it as a salad dressing or in sweet dishes.
The Monk’s Advice
Having a regular and smooth bowel movement every morning is what all of us desire for. It keeps your system cleansed and relieves you from any digestive complaint.
Reading the above article you must have gathered sufficient information about the best home remedies for constipation.
Start implementing the tips that are best suited for you from today. After all, health is wealth and you must do your best to preserve it!