Constipation is a frustrating condition of having fewer bowel movements accompanied by hard, dry, or lumpy stools. This indirectly affects your energy level, mood, and can negatively affect your physical as well as mental health. Constipation results due to several factors such as your food habits, lifestyle choices, stress, pregnancy, medical conditions, etc.
Signs and Symptoms
The main signs and symptoms of constipation include infrequent bowel movements, hard feces, anal bleeding caused by hard feces, straining when going to the toilet, lower abdominal discomfort, abdominal bloating, colonic perforation, hemorrhoids, rectal prolapse, etc.
Try out easy home remedies for constipation and if your problem continues for three or more weeks, consult a doctor to make sure that your medical conditions are not causing the problem. You can also consult a doctor online sitting at the comfort of your home.
Are you constipated? Then don’t worry. There are many natural remedies for constipation that you can try at the comfort of your home. Check it out!
Home Remedies for constipation
Given below are some easy home remedies for constipation:
Known as the queen of traditional medicine, ginger is a natural laxative that helps in promoting easy bowel movements, thereby clearing out your stomach. It strengthens your digestive system and also stimulates your appetite.
Take a piece of ginger and grate it. Take few mint leaves and mix it along with the grated ginger. Mint helps to soothe your stomach lining. Add one cup of water to this mixture and heat it for 10 minutes. Strain the water from the mixture.
You can drink this concoction 2 to 3 times a day to get rid of constipation.
Due to its laxative properties, honey can be considered as a highly effective remedy for constipation. Consume two teaspoons of honey thrice a day. You can also add one tablespoon of lemon juice to honey and mix it with lukewarm water. Drink this mixture in an empty stomach.
Also known as dried plums, prunes are rich in natural laxative sorbitol. This grandma’s remedy is very effective in clearing out your stomach.
Take four prunes in a bowl. Add ½ teaspoon of castor oil into it. After that soak them in 1/4th cup of water for 10 to 15 minutes and then mash the prunes. You can store this in your fridge for 3 to 4 days and have one teaspoon every night along with warm water.
Other health benefits of prunes include- protecting against cardiovascular disease, weight loss, lowering the risk of diabetes, etc.
- Olive oil
This natural laxative contains nutrients that lubricate your bowel movement, making it easier for the stool to pass. Take one tablespoon of olive oil in your empty stomach every morning to get rid of constipation. Make sure not to take more than the recommended quantity as it may lead to diarrhoea and cramps.
Lemon is another effective home remedy for constipation. The flavonoids present in it stimulates your digestive system and increases the secretion of digestive juices and acids, and gets things moving.
Extract lemon juice and add it to a glass of warm water. It is also preferable to add 1/2 teaspoon of table salt and honey into it. Drink this nutritious mixture the first thing in the morning and cleanse your system.
Flaxseeds are rich in fibres and therefore helps with constipation. Take two or three tablespoons of ground flaxseeds along with one glass of water. You can also add them in your cereals and smoothies.
Tips to get instant relief from constipation
Eat fibre rich food- Start off by adding fibre rich food in your diet. Doing this increases the weight of your stool and makes the bowel movement easier. Sources of fibre include fruits, vegetables, beans, lentils, nuts, seeds, beans, and whole grains. Your dietician can help you create a proper high-fibre diet plan.
Drink plenty of water- Drinking enough water helps you prevent and treat constipation. You should also remember that when you are eating more fibre, you actually need to drink more water. This is because fibre absorbs water, and if you are taking a lot of fibre rich food and not having enough water, it would just clog up. Drink at least eight glasses of water a day to stay hydrated.
Add healthy fats in your diet– Incorporating healthy fats into your diet ilees very necessary. Food items that contain healthy fats include fish, avocado, nuts and seeds, coconut, etc. Limit food that contains high fat. Cheese, processed foods, meat, etc. can make constipation worse.
Eat magnesium-rich food– Magnesium helps to relax your muscles, including the colon. Eat more magnesium-rich foods such as green leafy vegetables, nuts, seeds, dark chocolate (in moderate amounts), etc. You can also take magnesium in the form of supplements such as magnesium citrate. Talk to your doctor before taking magnesium supplements.
Probiotics– You may have constipation because of an imbalance in the bacteria that lives naturally in your intestines. Take supplements or probiotics such as yoghurt or fermented foods.
Change your lifestyle- Constipation is not just about what you eat; it also depends on your lifestyle. Getting regular exercise and focusing on stress management can ease constipation symptoms. Schedule a regular time to have a bowel movement. This trains your body to have proper bowel movements every day. While sitting on the toilet, bend forward to make the bowel movement easier.
When to see a doctor?
- If you have blood in your stool
- If you have fever along with constipation
- If you start vomiting
You can always contact a doctor if you have any queries or concerns regarding your health condition.