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This is the complete guide on home remedies for constipation relief.
As many of you know that constipation has become a major issue worldwide. Even 16% population of the USA is suffering from constipation.
Here, we will discuss the best and 100% effective home remedies that will help you to cure your constipation.
These remedies are tried and tested by thousands of people across the world and helped them to get relief from constipation.
Home remedies for constipation relief
Before starting our discussion, let’s get a closer look at constipation, its symptoms, and its causes then we will discuss home remedies for constipation relief.
Because it will give you an idea about your actual problem so you can try the natural remedies to your laser-targeted problem.
1. What is Constipation?
When the consumed foods pass through the colon (large intestine), the colon absorbs the water from the semi-liquid food. And therefore, the stool becomes bulky and soft.
Such stool when reaches the rectum, it is easier for us to evacuate.
But when the food passes very slowly through the colon, the colon absorbs more water and makes it hard and dry which is very difficult to evacuate. So we feel hardness to evacuate.
This situation is known as “Slow transit constipation”
There are many types of constipation like normal transit constipation in which stool moves through the body normally but is still difficult to pass.
In dyssynergic constipation, the pelvic muscles and nerves contract and relax abnormally and prevent stool from passing.
Is constipation a disease?
First of all, constipation is not a disease. It is an indication of dryness of the colon (Large intestine).
There are mostly two types of constipation.
- Temporary constipation
- Long term constipation
What is the difference between them?
Long-term constipation can be an indication of some diseases but temporary constipation occurs due to bad lifestyle habits such as eating unhealthy foods, a sedentary lifestyle, etc.
For long-term constipation, you should visit your doctor. But temporary constipation can be easily cured with home remedies.
In fact, home remedies are natural and the best solutions to cure constipation.
Let’s see the symptoms of constipation.
(Related: Ayurvedic Tips to Improve Digestion)
2. Symptoms of constipation
- Hardness in evacuating the stool
- You have to strain when having a bowel movement
- The feeling of incomplete emptying of the rectum after a bowel movement
- Less than 3 bowel movements per week
- Unable to evacuate after pushing so much
- Skin acne
- Skin problems
- Even passing gas doesn’t give you comfort
- Tightness in abdomen
If you have such symptoms then you are suffering from constipation.
Let’s discuss the causes of constipation.
(Related: Yoga Poses to Improve Digestion)
3. Causes of constipation
As mentioned above, bad lifestyle habits such as eating unhealthy foods and a sedentary lifestyle are the most common causes of constipation.
But let’s go deeper.
1) Low fiber intake
It is the most common cause of constipation in many people. Today we eat foods that are fried, made from refined flours which make them low in fiber.
The dietary fiber helps the body to digest the food easily. It makes the loosen stool bulk and softens the hard stool because well-digested foods don’t need to pass from the colon slowly.
People with normal transit constipation can get easily cured by increasing their fiber intake through food.
The American Dietetic Association (ADA) recommends consuming at least 25-35 grams of dietary fiber a day.
But it is found in research that persons with constipation hardly intake dietary fiber above 14-16 grams.
So if you are one of such people then increase the intake of dietary fiber.
Here is the list of foods that you can eat during constipation.
2) Not drinking sufficient water
As mentioned above, the colon absorbs the water from the food and if you are not well-hydrated then your colon will be dried.
Which results in the hard stool.
So always keep yourself hydrated and drink at least 8-10 glasses of water daily.
Also, avoid drinking caffeinated drinks and alcoholic beverages.
3) Living a sedentary life
In today’s world, everything is automatic which has made our life sedentary where we don’t do hard work. Lack of physical exercise is also one of the major causes of constipation.
We sit all day in the office and sleep every time on the couch and our foods don’t get digested well.
So include at least 45 minutes of workout routine in your day.
As your age increases, the metabolism and intestinal movement of the person start decreasing.
He or she can’t digest the heavy foods after some age but if you continue to eat such foods then it can cause constipation.
It is one of the major causes of constipation found in many females across the world.
Various hormonal changes occur during pregnancy. Also, the uterus of females presses the intestine which can cause constipation.
6) Suppressing the urge to defecate
If you have ever prevented yourself from defecating then you might have observed that the urge doesn’t come for a long time.
It can easily lead to constipation.
Never avoid the urge for bowel movement no matter how much busy you are or how much you feel embarrassed.
When I was reading about the Indian health concepts, I read a line that I loved very much.”
“Leave 100 works to eat, leave 1000 works to drink, and leave 10000 works to defecate”
This line shows the importance of bowel movements.
Certain medicines can also cause constipation. So whenever take medicines also know about their side-effects.
According to a study, stress can be a cause of constipation. Live a tension-free life. Do meditation regularly.
9) Certain diseases
Though constipation is not a disease it can be an indication of many diseases such as
- Colon cancer
- Narrowing of colon, rectum, or anus
- Outside compression of the colon
- Pelvic floor dyssynergia
So if you are suffering from constipation for a long time, I will advise you to go for a check-up.
When to seek a doctor immediately?
- Blood in the stool
- Rectal bleeding
- Extreme weight loss
- If you are constipated for more than 3 weeks.
- Painful bowel movements
(Source: University of Michigan)
Here we have discussed the symptoms and causes of constipation.
Now let’s discuss the home remedies for constipation relief.
4. Home remedies for constipation relief
1) Milk + Castor oil
Castor oil is highly laxative and should be avoided in high quantities because it is too laxative. If you are normal and consume castor oil then it can cause diarrhea.
But if you are suffering from constipation and looking for home remedies to cure it then this is one of the best solutions.
Just add a few drops of castor oil to a glass of warm milk and consume it before going to bed at night.
It is always recommended to consume castor oil with milk because castor oil is hot in nature and milk is cold in nature so they both can compensate for each other.
Also, don’t use this remedy for a long time. If you are not getting benefits after one week of starting this remedy then you need to see a doctor.
2) Clarified Butter (Ghee)
I have tried this remedy personally. It is one of the best home remedies for constipation relief.
But make sure the clarified butter is made from cow’s milk.
What you have to do is consume 1 tablespoon of clarified butter just before 1-2 minutes of having lunch and dinner.
It will lubricate your digestion path and also make your skin glow. (yes, it is an additional benefit)
You can also add ghee to your foods.
You can also consume 1 tablespoon of clarified butter with warm milk before going to bed.
3) Papaya – The fruit of Angles
Papaya is considered one of the best home remedies for constipation relief.
It is rich in fiber and laxative in nature.
Eating a full plate of ripe papaya starts giving you relief from constipation the very next day.
The digestive enzyme called “papain” is found in papaya and is used for many medicinal purposes to treat digestion-related issues.
In many countries, the boiled leaves of the papaya tree are also consumed. These leaves are rich in carpaine which kills the micro-organisms that disturb the digestive system.
4) Flaxseed tea
According to USDA, 100 grams of flaxseed provide you with 27 grams of dietary fiber and a tablespoon of flaxseed can provide you with 2 grams of dietary fiber.
Okk…understood but what is flaxseed tea?
When you boil 1-2 tablespoons of flaxseed in water for 15 minutes and strain that liquid, it is called flaxseed tea.
Please don’t throw the flaxseeds, eat them as well.
Flaxseed tea is an extremely praised home remedy for constipation. You can consume it in evening breakfast.
5) Lukewarm Water
Lukewarm water is good for avoiding and curing constipation. Drink 2-3 glasses of lukewarm water on an empty stomach early in the morning.
Apart from relief in constipation, lukewarm water has numerous other health benefits.
It also provides digestion power, removes toxins from the body, and strengthens the immune system.
6) Fiber-rich Foods
Consuming fiber-rich foods can be a good solution to get relief from constipation.
As mentioned above, consuming low fiber can be a cause of constipation.
Here is the list of foods that are rich in dietary fiber.
If you include such foods in your regular diet, you won’t only be able to cure but also will be able to avoid constipation.
7) Milk +Raisins
Peel off 10-12 dry raisins and remove the small seeds from them.
Then boil these peeled-off raisins in the milk for 5-7 minutes. Strain the milk and drink it and also chew those remaining raisins.
It is a very praised remedy for constipation relief.
8) Apple-Pear Juice
Apple and pear both are the best fruits that can be used to treat constipation.
Drink one glass of apple-pear juice in a day and say bye-bye to constipation.
9) Bael (wood apple) + Jaggery
This remedy is generally practiced in India.
Take a cup of wood apple pulp and one tablespoon of jaggery powder and mix it.
Eat this mixture in the evening before dinner.
10) Prune or Prune juice
Prune is a natural laxative. Eating prunes or drinking their juice is extremely helpful in constipation.
It is also consumed by many people in the world as a natural remedy for constipation.
They are high in dietary fiber. They also contain sorbitol which is a natural laxative.
11) Add spices to food
Spices like cumin, coriander, and turmeric aid digestion. So include such spices in your daily diet.
If you have the bad habit of sleeping after taking lunch and dinner then you are at high risk to suffer from constipation.
Walk for at least 10-15 minutes after having lunch and dinner.
Some experts also suggest walking before having a meal because it increases the metabolism which results in good digestion.
Also, live an active life.
13) Change your eating habits
The problem of constipation always starts from unhealthy food habits.
If we correct our food habits then 50% of the work against constipation is done.
Many a time we eat those foods that should not be consumed during constipation. Here is the list of foods that you should not eat when you are constipated.
Take a light and easy-to-digest dinner at night. Don’t eat anything late at night.
If you have to eat late at night then eat a small piece of ginger with rock salt before eating as it aids digestion.
Also, don’t forget to have breakfast in the morning.
Also, fix your lunch and dinner time. Try to eat homemade fresh foods.
14) Yoga exercises
Yoga is not an exercise to do just on 21 June. Yoga should be part of your daily life. You should spend at least 30-45 minutes a day practicing yoga.
Yoga has the potential to keep you healthy forever.
There are many poses of yoga that can also help you to get rid of constipation.
Let’s see all of them.
1) Ardha Kurmasana (Half tortoise pose)
The below image shows the half tortoise pose. It can literally help you with your constipation.
2) Kurmasana (Tortoise pose)
The below image shows the tortoise pose.
3) Vakrasana (The twisted pose)
The below image shows the twisted pose.
4) Vajrasana (The thunderbolt pose)
Here is the image of the thunderbolt pose.
You can do this pose just after having your meal. It aids the digestion of food and keeps you away from digestion-related issues.
5) Pavanmuktasana (The wind relieving pose)
Here is the image.
These yoga poses can help you to get relief from constipation.
These were some home remedies for constipation relief.
Here we have discussed the home remedies for constipation relief. With these remedies, I am sure that you will be able to cure and avoid your constipation.
These all are natural remedies and have almost no side effects. But that doesn’t mean you start each of these remedies.
Just try 2-3 of them according to your native or affordability or ability or desire.
Remember, these remedies are not magic tricks that work immediately. They will take 4-5 days to show the result depending upon how intense your constipation is.
Please feel free to ask any questions regarding this article in the comment box.
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Thanks for reading…!!!