Home remedies are the best way to get rid of constipation. Before taking home remedies for constipation, find out what is the reason that you are affected by this condition. Go through the most common causes for constipation to find out the exact reason. Then, add two important things daily: intake of fibre-rich foods and regular exercise. There are also lots of yoga poses available to cure constipation. Poses like Matsyasana (Fish Pose), Vakrasana (Twisted Pose), and Pavana Muktasana (Wind-Relieving Pose) are the best yoga practices for constipation.
What is Constipation?
Constipation is defined as the irregular, infrequent, and difficult passage of stool. The person can also have complaints of straining, a sensation of incomplete evacuation, and slight abdominal discomfort. Normal bowel emptying can vary from three times a day to three times a week.
Causes of Constipation:
Common causes for constipation are:
- Intake of large amounts of dairy products
- During natural childbirth or pregnancy
- Stress
- Depression
- Lack of physical activities or exercise
- Overuse of stool softeners for a long period weakens the bowel muscles
- Excess heat produced in our body
- Taking heavy foods during dinner
- Neurological disorders
- Hypothyroidism
- Insufficient water intake
- Taking antacid medicines and iron pills
- Sitting for a long time (e.g., traveling, computer-related work)
- Certain medications like pain relievers and antidepressants
- Ignoring the urge to have a bowel movement
Symptoms of Constipation:
- Swollen abdomen
- Difficulty passing stools
- Headache
- Acidity
- Vomiting
- Bloating and abdominal discomfort
- Passing fewer than three stools per week
- Feeling of fullness even after bowel movement
Foods that Cause Constipation:
List of foods that lead to constipation:
- Caffeine
- Refined sugars
- Cheese
- Red meat
- Chips
- Processed foods
- Broiler chicken
- Hot & spicy foods
- White bread and pasta
- Alcohol
Simply taking home remedies for constipation without avoiding these foods is not beneficial.
Foods for Constipation Relief:
- Intaking more amounts of whole grains and fiber-rich foods in your daily diet helps to keep the toxins flushed out of the body
- Among the vegetables, carrot and spinach are very useful in relieving constipation
- Fruits, papaya, orange, pear, guava, grapes, pomegranate, and banana are useful
- A mixture of dried figs, seedless black raisins, and almonds taken daily
- Flaxseeds and chia seeds soaked in water
- Legumes like lentils and beans
- Probiotic foods like yogurt and kefir
Take these foods daily and follow the home remedies for constipation for fast relief.
Best Home Remedies for Constipation
- Indian Gooseberry (Amla)
Take Indian gooseberry (Amla), grind it, and make it into a paste. Add one teaspoonful of paste in warm milk and consume during breakfast. Do not add sugar. Repeat at bedtime, but in a glass of warm water.
- Cabbage Juice
Drinking a glass of diluted fresh cabbage juice before breakfast helps improve bowel movement.
- Raisins and Cardamom
Take ten raisins, one cardamom, and a quarter teaspoonful of aniseeds and boil them all in a glass of milk. Take it daily at bedtime.
- Sugarcane Juice
Taking sugarcane juice after breakfast is useful for relieving constipation.
- Orange
One to two oranges taken at bedtime and again on rising in the morning stimulate bowel movements.
- Mixed Fruits and Vegetables
A glass of fresh juice daily from fresh apples, oranges, cabbage, carrots, cucumber, or papaya in any combination is useful.
- Grapes
One should take at least 350 grams of fresh grapes daily to relieve constipation. If fresh fruit is not available, a few raisins should be soaked for 24 hours and should be eaten early in the morning, along with the water in which they have been soaked.
- Pears
Pears taken in the form of fresh fruit or fruit juice taken after dinner or with breakfast will help even in cases of patients suffering from chronic constipation.
- Stewed Prunes (Plums) or Figs
Take stewed prunes (plums) or figs, prepared by boiling three to five prunes or figs for fifteen minutes (or soaking them overnight in a cup of hot milk with the addition of half a teaspoonful of genuine molasses). These should be taken in the morning to aid the regularity of bowel movements.
- Water
Drinking water early in the morning helps to pass stool easily. Many research studies prove that this method is highly beneficial for constipation and many chronic diseases. Drinking water every day in a healthy amount helps to prevent many diseases, including constipation.
Additionally, taking one tablespoon of castor oil on an empty stomach can provide quick relief from constipation. However, this remedy should not be used regularly as it may lead to dependency.
Lifestyle Changes for Constipation Prevention
- Regular Exercise: Daily physical activity for at least 30 minutes can stimulate the intestinal muscles and improve bowel function.
- Proper Toilet Habits: Don’t ignore the urge to have a bowel movement. Set aside time each day, preferably after a meal, to use the toilet.
- Stress Management: Practice relaxation techniques like deep breathing, meditation, or yoga to reduce stress, which can affect digestive health.
For more comprehensive information about managing constipation through dietary changes, visit the Mayo Clinic’s guide on high-fiber foods. To learn about the scientific evidence behind various constipation remedies, check out the National Center for Complementary and Integrative Health’s research on digestive disorders.
Remember that persistent constipation may indicate an underlying health condition. If home remedies don’t provide relief within two weeks, it’s advisable to consult a healthcare professional.