Constipation, one of the most common digestive complaints, affects millions of people across the world. Not that you did not suspect it but it is indeed one of the uncomfortable discomforts. If left untreated, constipation can cause many more serious health issues. Over-the-counter medicines are available easily but most people would rather opt for simple natural remedies. The good news is that there are several best constipation home remedies to help you relieve discomfort and keep your digestive system operating to its best potential.
In this blog post, we will introduce eight proven remedies that have been used at home for constipation: they are effective entirely safe and natural.
1. Hydration
Maybe one of the easiest remedies against constipation is hydration. The primary cause of constipation is dehydration because it dries up stools, which makes passing through the digestive system a dreaded torture. It softens up stools, which makes their easier passage through the gastrointestinal channel.
How to Take
- Minimum eight glasses of water intake throughout the day.
- Consumption of warm water in the mornings has been known to induce bowel movement.
- Hydrating beverages include herbal teas but avoid caffeinated beverages, and be careful not to drink too many of those it might just end up dehydrating you.
Bonus Tip: Hydration also comes through water-rich fruits such as watermelon and cucumber.
Also Read: Understanding food intolerance and its connection with food microbes
2. Increase Fibre Intake
Dietary fibre allows the intestines to maintain a healthy digestive process. It makes the stool large and soft so that it can easily pass through the intestines and it is among best constipation remedies known to Indian moms. There are two types of fibre, namely, soluble and insoluble. Both are required for prevention and relief from constipation.
How to Use
- Start consuming fibre-rich foods like fruits, vegetables, whole grains, and legumes.
- Try foods that contain soluble fibre, such as oats, beans, and apples, and insoluble fibre like whole grains and vegetables.
- Gradually increase your intake of fibre so you won't feel bloated or gassy.
Bonus Tip: A natural fibre supplement available over the counter is psyllium husk. You could mix this into water or smoothies to help keep bowel movements regular.
3. Prunes or Prune Juice
Prunes are the most popular home remedy against constipation for obvious reasons. Prunes are fibre-rich. They have a natural sugar alcohol called sorbitol that softens stools and thus encourages the act of going to the toilet.
How to Use Them
- Take 5-6 prunes to soften you each day to relieve yourself gently against constipation.
- Drink a glass of prune juice in the morning or before bed to stir up your bowel movement.
Bonus Tip: You do not even need to enjoy the taste of prunes because you can mix them in with other fruits. Yes, you can blend them in a smoothie with bananas and berries, which is an easily digestible way.
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4. Take Probiotic Foods
Probiotics are friendly bacteria that will ensure proper balance is achieved in your gut. They may even help you to digest better and improve your gut, thus less likely to lead to constipation. The presence of probiotics in such foods would maintain the digestion process by increasing healthy bacteria in your digestive system. These are the best foods for constipation relief.
How to Use It:
- Include fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha in your diet.
- Yogurts containing live and active cultures should be selected for the best probiotic effects.
Bonus Tip: You can complement your diet with a probiotic supplement if you cannot ensure probiotic-rich foods in all of your meals.
5. Be Active
Physical activity ensures that the digestive system is healthy. Exercise prompts your intestinal muscles to pump those bowels out regularly. Little or no exercise and constipation occur due to slow digestion.
How to Implement It:
- Exercise aerobically, this can be achieved through walking, jogging, cycling, swimming, or even other physical activities daily.
- Strength training, coupled with stretching can immensely help in gut health.
- Even very simple activities like yoga can help to relax constipation by massaging and stimulating your digestive organs.
Bonus Tip: Aim for at least 30 minutes of moderate exercise most days of the week to keep your digestive system moving.
6. Natural Laxative: Aloe Vera
Aloe vera has been a natural laxative for thousands of years and is counted among top foods for constipation relief. It comprises of compounds called anthraquinones that are found in the latex portion of the aloe vera plant. However, aloe vera should be used with caution because it could cause cramping or diarrhoea.
Usage:
- Drink 1-2 tablespoons of aloe vera juice with water or juice in the morning to relieve constipation.
- The aloe vera juice you use must be labelled safe for internal consumption.
Bonus Tip: Just as you will do if you add anything to your diet regularly, consult your doctor before taking aloe vera as part of your daily routine, especially if you are on prescription medication.
7. Coconut Oil
Coconut oil is a natural lubricant that softens stool, hence assisting with the ease of relieving constipation through smooth bowel movement. It also aids in gut health by reducing inflammation and enhancing healthy gut bacteria growth.
How to Take It:
- Take 1 teaspoon of virgin coconut oil in the morning; go up to 1 tablespoon if you need it.
- But it is also very simple to add this coconut oil to your smoothies, coffee, or salads, and therefore, you will get to consume it quite easily.
Bonus Tip: Coconut oil can be utilized externally by applying it as a massage oil to stimulate the process of digestion and thereby aid in relief from bloating.
8. Drink Herbal Teas
Herbal tea could be another effective constipation home remedies. Certain herbs have very mild laxative properties that might help trigger bowel movements and aid digestion within the belly. Some of the best herbal teas for this purpose include senna, ginger, peppermint, and dandelion root.
How to Use It:
- Drink a cup of herbal tea, such as senna or dandelion, before bed to encourage a bowel movement the next morning.
- Give those digestive discomforts the best chance of being calmed down with ginger and peppermint teas, which will also help with bloat.
Bonus Tip: Don't go too heavy on the senna tea; if you drink too much of it, it has a dependency risk.
Conclusion
Constipation can be pretty unbearable, but if you know the right Constipation home remedies, you can ease a bit of it and be at peace with your healthy gut. Staying hydrated and having plenty of fibre and probiotics in your diet, plus regular exercise, are great means to prevent constipation and deliver quick relief. Additionally, prunes, coconut oil, aloe vera, and herbal teas are great natural remedies which go easy on your systems while granting laxative relief without medication.
Of course, that is not a suggestion to be over-relaxed and then regret using laxative home remedies. When symptoms do not improve or worsen, see a doctor for further assessment and advice.
Exercise or physical activity and healthy living are also good ways not only to relieve constipation but also to alleviate other digestive health issues.
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