Constipation is a condition that causes bowel movements that are infrequent, hard, and difficult to pass. This can lead to excessive straining and time on the toilet. It’s perfectly normal to have a bowel movement several times a day or only once every three days. There is no cause for alarm as long as the stool is soft and easy to pass through the anus.
When stool becomes hard and difficult to pass from the body, constipation can set in. Some common causes of constipation are lack of fiber intake, dehydration, lack of exercise, and side effects from certain medications. Fiber plays a large role in the consistency and texture of feces.
The average adult needs 25-30 grams of fiber daily to avoid such problems. Eating healthy, regular exercise, adequate water intake, and fiber-rich foods will help keep your bowel movements regular. Do you have constipation? 15 home remedies for constipation!
15 Best Home Remedies For Constipation
The following are the best home remedies for constipation.
#1. Castor oil
Castor oil is used to treat constipation by stimulating the digestive system. It is made by pressing the castor bean and it contains the main fatty acid called ricinoleic acid, which binds to smooth muscle cells of the intestinal walls and this causes the muscle to contract.
The normal dosage to treat constipation is observed to be between 10-15ml, but doctors advise you never to take more than 10-15ml at a time.
This is the first of the home remedies for constipation.
#2. Prunes
Prunes should be a staple in everyone’s home remedies for constipation toolbox. In addition to water, the fiber in prunes regains bulk to the stool. Meanwhile, the fermented fiber and fruit sugars produce short-chain fatty acids that add to the stool weight.
In addition, prunes contain sorbitol, a sugar alcohol that has a laxative effect on some people.
Finally, the phenolic compounds in prunes have been found to boost beneficial bacteria for people with constipation.
#3. Fiber
Eating enough fiber can contribute to a healthy digestive system as well as weight loss. The daily recommendation for dietary fiber consumption is 25 to 30 grams of fiber.
Soluble and insoluble fibers work together to give stool density, while insoluble fibers can contribute to the pace at which it moves through the colon.
Fiber-rich foods often contain both soluble and insoluble fibers. It’s also possible to increase your daily fiber intake with OTC fiber supplements.
Eating fiber-rich foods can help you overcome constipation. Fiber supplements take the guesswork out of knowing how much fiber you are getting in your diet.
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#4. Probiotics
Most of the time, people who suffer from constipation lack the proper balance of bacteria in their digestive system.
Probiotics are friendly bacteria that help improve the digestive system and relieve constipation.
They include 10 billion probiotic supplements (or 2 cups of homemade yogurt) every day in their diet.
This will help eliminate stools faster and without causing much pain. It will also reduce the transit time of digestion.
Constipation can sometimes lead to serious underlying conditions like bowel obstructions and colon cancer.
Follow these 15 best home remedies under the guidance of your family doctor or dietitian.
#5. Molasses
Blackstrap molasses, especially taken before bed can help relieve constipation. 1 tablespoon of blackstrap molasses is useful for providing instant relief to constipation by morning!
Blackstrap molasses are nothing but concentrated molasses with a good amount of vitamins and minerals.
Blackstrap molasses contain a high amount of magnesium known to relax your bowels and pull water from the intestines. This would make stool soft and easier to pass through your colon.
#6. Senna
Senna is a natural herb that has been used for thousands of years as a laxative. Often drunk as a tea, it can be very effective and work within several hours after consumption.
Approved by the FDA, senna is available as a tablet or powder supplement and also helps with irritable bowel syndrome (IBS) and hemorrhoids.
#7. Exercise
A regular exercise regime can help maintain healthy bowel movements. Both vigorous and passive activity can have a positive effect on the bowels. Running can jostle the intestines and colon in a manner that encourages the stool to move.
Participating in sports activities, dancing, or even walking for 10 to 15 minutes once or twice a day can help keep you away from constipation.
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#8. Water
Drinking enough water is the first step to relief from constipation. When you’re dehydrated, your body pulls water from everywhere, including the colon.
Without enough water, your poop will be hard and difficult to push out.
Drink six to eight glasses of water a day to keep things running smoothly.
#9. Licorice root
This is one of the most effective ayurvedic home remedies for constipation.
Add a teaspoon of licorice root and a teaspoon of jaggery to warm water; drink once a day. It promotes bowel activity and works as an effective laxative.
#10. Abdominal massage
Try massaging the abdomen in a clockwise motion for approximately 10 minutes. You can do this twice a day and it can help push stool through the colon towards the rectum.
Drink hot water or tea before the massage, too!
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#11. Coffee
If you’re struggling with constipation, coffee can be a natural remedy. It’s no secret that coffee can stimulate bowel movements, and there’s scientific evidence to back it up!
Coffee is also known to cause dehydration though, so drink plenty of water when drinking caffeinated beverages, as not to worsen the condition.
You’ll find out more about this natural home remedy for constipation in the 15 best home remedies for constipation articles that you should read!
#12. Coconut water
Drinking coconut water can be hydrating and detoxifying. It helps with kidney function, increases intestinal wall movement, and stimulates digestion.
Coconut water also has magnesium, which helps in moving fecal matter out of the body.
#13. Milk and ghee
Bear in mind that if you consume too much dairy or eat dairy products at the wrong time of day, it will likely lead to your getting constipated.
However, consuming ghee can be very helpful in treating constipation. Ghee is a good source of digestible fat and has been used as a healing tool for thousands of years.
Indeed, it may be especially beneficial to add ghee to warm milk and drink it in the evening before bedtime. This may help to naturally encourage your bowels to move in the morning.
#14. Citrus
Fruits like oranges, grapefruits, and mandarins are a great way to get fiber in your diet. Not only that, but they’re low in calories and taste great.
For example, an orange (about 154 grams) contains 3.7 grams of fiber, or 15% of your daily requirement. Grapefruit (about 308 grams) contains almost 5 grams of fiber, so that’s 20% of your daily needs right there.
Citrus fruits are also high in pectin, a dietary fiber. Pectin can help you lose weight and feel full longer. There’s still more to learn about the effects of citrus fruits on health.
#15. Kiwi
Kiwis are rich in fiber, which is important for beating constipation. One kiwi contains about 9% of the RDI of fiber. Kiwis can be eaten raw by peeling them or cutting them in half and scooping out the green flesh and seeds.
It’s not just the fiber in kiwis that’s thought to fight constipation. Kiwi is rich in an enzyme known as actinidin, which also helps to improve bowel movements.
When do you visit a doctor for constipation?
Did you know that most people have experienced some form of constipation in their lifetime? It’s a common ailment. However, it can easily be remedied by natural remedies like the ones listed above if your constipation goes away on its own or with over-the-counter products like Exlax.
If you’re experiencing constipation for more than two to three weeks, talk to your doctor about medical treatment. Untreated constipation may lead to severe abdominal pain and bleeding, so don’t wait any longer!
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Frequently asked questions about best home remedies for constipation
1. Take a fiber supplement.
2. Eat a serving of high-fiber food.
3. Drink a glass of water.
4. Take a laxative stimulant.
5. Take an osmotic.
6. Try a lubricant laxative.
7. Use a stool softener.
8. Try an enema.
Out of all, virgin coconut oil is considered the best for constipation. This type of coconut oil is extracted from fresh coconut milk and is 100 percent natural. For people often complaining about constipation, having one or two teaspoons of coconut oil daily might prove to be beneficial
Ripe bananas are very high in soluble fiber, which in some cases can help to push waste through the bowels, so bananas can also help eliminate constipation issues.” For constipation relief, be sure to pick bananas that are good and ripe.
Raw milk is considered by many natural health practitioners to be more easily digested than the more widely available pasteurized varieties and may help relieve constipation and other digestive problems.
You may think that cutting back on food will help “clear out” your colon. That’s not the case. Do this: Eating, especially healthy whole foods that contain fiber, helps your body move stool.
Alcohol: Alcohol is frequently mentioned as a likely cause of constipation.
Gluten-containing foods. Gluten is a protein found in grains like wheat, barley, rye, spelled, Kamut, and triticale.
Processed grains.
Milk and dairy products.
Red meat.
Fried or fast foods.
Persimmons.
Conclusion
If you continue to have chronic constipation it can make it challenging for you to focus on your daily tasks and activities. If your constipation persists for more than one week, talk to your doctor, because you may need medical intervention. Many fruits, vegetables, pulses, and seeds help relieve constipation.
In addition, it’s vital to drink plenty of water. Keep in mind that your fluid requirements will increase when you increase your fiber intake.
Exercise regularly and try to gradually introduce some of these foods as well as drink plenty of water and engage in physical exercise to improve your regularity, stool consistency, and overall comfort.
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