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Home remedies for constipation are one of the best or most effective ways and most of the people’s first priorities.
Constipation is one of the most common stomach problems all around the world, Only in India around 22% of adults, and 2 to 4 years old children are more affected.
Is that feeling when we are not able to relieve our bowels in the morning spoils our whole day,
Which reduces energy levels, frequent pain in the stomach, and adversely affects skin and hair.
If we ignored or are not rooted in its causes, it can promote too many other serious health conditions including:
- Piles
- Body heat
- Rectal prolapse
- Liver dysfunction
- Ulcers
- Skin and hair problems like pimples, hair fall, and acne.
It can have a genuine adverse effect on personal life including mental and physical health (1), (2).
Eight Home Remedies That Can Ease Constipation
First, Constipation is not a disease, consider it more like a warning, an indication that your body is trying to give about dryness and coldness within your colon.
Here are some home remedies that used by Indians for decades.
Eat More High-Fiber Foods
In most people, the real reason for constipation is to include poor dietary choices in the form of low intake of fiber, and excess intake of junk food.
Even doctors suggest that eating high-fiber foods prevents constipation in long term (3).
NOTE: This is because fiber promotes regular bowel movement, especially when a person combines it with proper hydration, which makes stool passes easily.
Dietary fiber increases the weight and size of stool and softens them, decreasing your chances of constipation.
High-Fiber foods include:
- Fruits like berries, avocado apples,
- Vegetables like broccoli,
- Dry fruits like Nuts, chickpeas, legumes, beans
- Whole grains
There are two types of dietary fibers, soluble, and insoluble fibers.
Soluable fibers: Found in beans, carrots, peas, apples, psyllium, citrus fruits, oats, and barley assist speed with increasing the travel of food in the digestive system and preventing constipation.
Insoluble fibers: Is like a roughage that pushes things forward into your elementary canal, insoluble fiber food such as whole grain, sprouts, avocado, wheat germ, broccoli, and cauliflower.
Soluble fiber absorbed water and make a gel-like paste in the tract, causing softens the stool, improving its consistency.
In short, more fruits and vegetables should be added to your diet.
Drink plenty of water
If a person is dehydrated regularly, then the person is going to be constipated, and it is advisable for those people to drink plenty of water daily to prevent it.
This can help people rehydrate and get the step poop to move again by making the stool soft.
Other liquids such as naturally sweetened fruit and vegetable juice and clear soups, help the fiber work better.
Some people may find relief by drinking some carbonated water.
However, drinking carbonated drinks can be harmful, and it can rather create more constipation later on.
Even many studies show that mineral water rich in magnesium and sodium improves the frequency and condition of bowel movements in people with constipation (4).
A person should drink plenty of water throughout the day, which prevents headache, dehydration, kidney stones, maintain body temperature, and flush out toxic substances.
Eat More Probiotics Foods
Probiotic foods may help with chronic constipation. it is like good bacteria that are naturally occurring in our gut.
Taking probiotics, enhance the number of good bacteria which can detoxify the system and assist you to absorb nutrients more efficiently.
A review of 24 studies suggests that probiotics reduced the severity of symptoms and improved bowel habits, inflammation, and quality of life in people with IBS (5).
Numerous investigations indicate that probiotics relieve in children, as well as prevent constipation during pregnancy (6).
Probiotic food includes:
- Yogurt
- Kefir and fermentation food like – dosas, dhoklas, and idlis, paneer (Indian dish) are rich in probiotics.
- Onions
- Bananas
- Leeks
For best outcomes, use them just as coordinated and consider reducing your dosage if you experience constant adverse effects.
Promote Exercise In your Life
Low levels of physical activity may also lead to constipation.
Some past studies have found that physically fit people, including the gym, runners, summers, and marathons are less likely to experience constipation than others.
A 2013 study suggests that promoting exercise in the form of regular exercise helps to improve constipation among older adults.
Moderate exercise and brisk walking can improve the quality of life in people with IBS by improving the digestive system.
However, excessive exercise can make its symptoms worse (7).
If you are not able to exercise, running, then walking is a great option, a person should walk at least 5000 to 10000 steps per day in constipation.
Remember that before a meal, when we walk it is like exercise. but after a meal, when we walk it is like relaxation.
Bael Fruit
This fruit is best to treat digestive disorders, commonly known as Bilva, Bil, Wood apple, and Bael.
NOTE: Even, Ayurveda believes that its high medicinal value includes purifying the blood, killing parasites in the gut, and anti-constipation.
That is why it is available all around the year in the form of sharbat, candy, murabba, and juice.
Its anti-bacterial and anti-fungal properties act as a cleanser for the intestines and are highly recommended for constipation.
How to use
- You should have 4 teaspoons of beal sharbat mixed with 200 ml of water once a day
- Also try its candy, and juice, which can help with diarrhea, diabetes, and other conditions.
Research has shown that consuming produce containing bael fruit and Boswellia gum has shown better improvement in people with asthma.
Although it is not clear that its effect is from Boswellia, bael, or a combination thereof (8).
Morning Always Should Start With Drinking Warm Water
Yes, morning should always start with copper-charged warm water as it helps digestion, and a squatting position will automatically start building an urge to go.
If you are not able to squat, you can opt for drinking first water in a standing position.
And then do slowly walk for around 5 mint, and rub your stomach in a clockwise direction.
The first thing person should take in the morning, is to drink a glass full of warm water, you can also take lemon juice water because it works wonders.
Try these things in the water like honey, a pinch of pepper, little turmeric, and drink that glass full of water at night.
Our toilet seat also plays a huge role in bowel movement, in fact, it’s proven that the closer we are to squatting the more easily we can defecate.
However, In the western toilet is a little bit difficult, but in the eastern toilet like (an Indian) is best to push the stool out.
Avoid These Foods
The food you eat greatly impacts your overall health, foremost, you should strictly avoid eating raw vegetable salads due to their drying and cold properties.
Ripe bananas, papaya, Guava, Grapes, pomegranates, and soaked figs are the fruits best for you, also ginger and Asafoetida are highly beneficial spices.
Avoid these things are:
- Kidney beans
- Cabbage family pants
- Mushrooms should be avoided in constipation.
- Refined flours
- Bread
- Cheese low in fiber
- Avoid drinking chilled water, drink warm water.
- Junk, processed food, and non-vegetarian foods, because they are poor in fiber and these foods would increase the condition of your constipation.
Flax seeds (Linseeds)
These glossy, tiny, seeds are loaded with different nutrients, as well, similar to protein, fiber, potassium, protein, and magnesium.
Flax seeds being oily and rich in both soluble and insoluble fiber are also a laxative.
The study found that adding 2.3 grams of ground flax seeds fiber extract to a beverage reduced the sensation of hunger and general craving.
Flax seeds are natural remedies, which have been proven to be successful in certain people, while OTC medicines can assist with the relieve constipation.
How to make tea
- Put around 300 ml of water in a pan, and add 1 tablespoon of flaxseeds to it
- Let it boil for about 15 minutes and once the water reduces to half, strain off the seeds.
- Now your flax seeds tea is ready.
For hair – Its contain Vitamin B which is known to strengthen your hair follicle and help with quicker hair development.
For skin – contains lignans and antioxidants, which assist in the prevention of fine lines and wrinkles on the face.
Learn More – Flaxseed Oil: Benefits, How to Use, And More
BOTTOM LINE
Bael fruits have anti-bacterial and anti-fungal properties act as a cleanser for the intestines and are highly recommended for constipation.
It is not a disease, consider it more like a warning, an indication that your body is trying to give about dryness and coldness within your colon.
If a person is dehydrated regularly, then the person is going to be constipated, and it is advisable for those people to drink plenty of water daily to prevent it.
