Get Relief from Constipation with the Home Remedies for Constipation

Constipation occurs when an individual passes fewer than three bowel movements weekly or has difficulty passing in or hard bowel movements. This can further lead to excessive straining and more time spent in the toilet. Causes of constipation may vary from one person to another.

Chronic constipation that lasts for more than one or two weeks may cause life-disrupting issues that require proper medical attention. However, most people experience mild constipation that subsides with the best home remedies for constipation, which are as follows:

Home Remedies for Constipation:

1. Staying Hydrated

Proper hydration is critical for regular and smooth bowel movements. According to experts, people should have a minimum of 1.8 liters of water daily to avoid constipation. 

Sparkling or carbonated water is more effective than tap water in relieving constipation, especially in people with dyspepsia, indigestion, or chronic idiopathic constipation. Nevertheless, drinking carbonated solutions like sugary soda is not recommended as it has harmful health consequences and can even worsen constipation.

2. Eating More Fibre-Rich Foods

High-fibre foods make the stool weighty, aiding it to move smoothly and quickly through the intestine. Some of the best fibre-rich foods that are effective as home remedies for constipation include:

• Whole grain cereal or bread
• Oats
• Brown rice
• Whole wheat pasta
• Fibrous vegetables like carrots, broccoli and leafy greens
• Fibrous fruits, like bananas and apples
• Split peas
• Lentils and beans
• Nuts like almonds, pecans and walnuts

Additionally, people experiencing constipation should avoid foods that can worsen their condition. These include:

• Meat
• Chips and other low-fibre snacks
• Fast food
• Prepared foods, like frozen and boxed meals
• Processed foods, like deli meats, hot dogs, 
• Too much of cakes and biscuits

3. Working Out

People following a sedentary lifestyle are at an increased risk of constipation. That said, engaging in different exercises can reduce this risk to a considerable extent. Gentle and moderate exercises, like brisk walking, cycling, jogging and swimming, can greatly help.

4. Taking Laxatives

Laxatives are a form of over-the-counter medication that can aid bowel movements. One of the best home remedies for constipation, laxatives can be four types:

• Osmotics: These laxatives increase intestinal fluid to help with smoother bowel movements.
• Stimulants: They create intestinal contractions for better passing of stool.
• Stool Softeners. These medicines transform hard stool into a softer stool, making it pass the intestine easily.
• Lubricants: These laxatives contain mineral oils that help hard stool pass easily by lubricating the intestines.

5. Having Probiotics

Probiotic-rich foods like yoghurt, Miso soup, soft cheeses, Kefir, sour pickles and tempeh introduce more good bacteria in the gut, thus helping with easy bowel movements by balancing the digestive system. Taking probiotics, especially those with the bifidobacterium organism, increases the number of bowel movements an individual has within a week.

6. Consuming Prebiotic Foods

Prebiotics are indigestible carbohydrate fibres that also contain inulin and oligosaccharide. Such foods reduce constipation by improvising the bulk and consistency of stool while improving digestive health at the same time. They feed healthy bacteria into the gut, thus boosting probiotics and improving gut bacteria's balance to increase bowel movements' frequency.

The best prebiotic foods are:

• Garlic, chicory
• Onions
• Jerusalem artichokes
• Chickpeas
• Leeks

7. Chewing Some Ginger

Ginger decreases pressure on the lower intestines, which can help an individual have a good bowel movement. It is one of the most amazing home remedies for constipation because it helps manage its other symptoms, including bloating, cramping and nausea.

For the best effects of using ginger to relieve constipation, one can slice fresh, raw ginger into pieces and chew it slowly. People can brew ginger tea or steep ginger in warm water for a better taste.

8. Practising Abdominal Massage

Proper abdominal massage is also one of the most effective home remedies for constipation. Lying on one's back and pressing the abdomen clockwise for 10 minutes offers instant relief from constipation. People with this condition can practice this massage twice during the day. The clockwise movement pushes the stool in the colon towards the rectum. Having warm tea or water before the massage can further improve the condition of the gastrointestinal system.

9. Coconut Water

Coconut water hydrates and detoxifies an individual, stimulating the digestive system and increasing kidney function to help with better bowel movements. Coconut water contains magnesium that helps the intestinal wall muscles flush out faecal matter from the body.

10. Lemon Juice

Lemon juice is an organic digestive aid that flushes toxins out of the body. People can add it to tea or drinking water to stimulate bowel movements and always use freshly squeezed lemon juice to treat constipation.

11. Molasses

Molasses, especially the blackstrap variety, soften stool. These molasses are boiled down to concentrated form and possess vital minerals and vitamins to offer constipation relief. A tablespoon of molasses in warm water in the evening can encourage smooth bowel movement in the morning.

12. Omega-3 Oils

Omega-3 oils in hemp seed, fish, and flaxseed are some of the best home remedies for constipation. They lubricate the intestinal walls and have a laxative effect, making it easier for an individual to pass stool. Having fish like salmon, avocados, hemp products, and flaxseed in one's diet can introduce these oils naturally into the digestive system.

When Do People Need Surgery for Constipation Relief?

Treating constipation with home remedies can be tough if the below symptoms accompany it:

• Blood in stool
• Severe pain
• Unexplainable weight loss
• Fever

An individual must opt for immediate medical attention for such conditions. A doctor may recommend prescription medicines or, in extreme cases, surgery to remove blockages that cause constipation. Surgical colon removal might also be an option.

Summary

So, these home remedies for constipation can relieve its symptoms. But if the condition does not get better after one or two weeks of using the remedies and shows symptoms like fatigue, dizziness, spasms or cramps, it becomes necessary to consult a doctor. https://www.apollospectra.com/ has different specialists to check for health conditions that can play a role in constipation and prescribe medicines for the same.

Dr Sanjeev Kumar

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