As per a study conducted by “Alimentary Pharmacology and Therapeutics.” In April 2011, more than 4 million Americans frequently suffer from constipation. It is recommended to consult a doctor before trying any new constipation treatment.
- Drink plenty of water
Regular dehydration can cause constipation. Drink enough water every day and stay hydrated to avoid this problem. Some studies have found carbonated (sparkling) water is better than plain water for hydration.
Caution: avoid drinking carbonated drinks like sugary soda as it may increase constipation problem.
- Get Your Fiber Fix (soluble, non-fermentable fiber)
Consuming more fiber is believed to enhance the bulk and consistency of bowel movements. That’s why Constipated people are often asked to increase their fiber intakes. Recent Studies show that 77% chronic constipation patients are benefited from fiber supplementation.
- Exercise regularly
Exercise helps us to avoid constipation. Walking at least 10 to 15 minutes daily can help the body and digestive system function in a favorable way. Different exercises like running, jogging, swimming, for example can help keep the digestive tract healthy. Stretching is also a good exercise to reduce constipation, with some yoga positions.
- Take senna, an herbal laxative
Senna a natural laxative made from the leaves and fruit of the Senna plant is used to treat constipation problem. You can easily get it from pharmacies and supermarkets.It is often taken with other ingredients in constipation remedies such as Manevac and Senokot relief tablets.
- Eat probiotic foods or take probiotic supplements
Probiotics might be helpful to treat chronic constipation .A recent study has found that probiotics seem to treat constipation by increasing the frequency of bowel movements and improving stool consistency. You can try eating probiotic foods or taking a supplement.
- Over-the-counter or prescription laxatives
You can consult to your doctor or pharmacist about choosing an effective laxative.They are supposed to recommend you one of the following:
Bulking agent: These are fiber-based laxatives used to increase the water content of your stool.
Stimulant laxative: These stimulate the nerves in your gut to increase bowel movements.
- Try a low-FODMAP diet
Constipation is possibly a symptom of irritable bowel syndrome. The low-FODMAP diet is a diet that’s often used to treat IBS. It is quite effective at treating constipation if IBS is the main cause. The low FODMAP diet is quite helpful against constipation problem. After starting the low FODMAP diet, it is vital that you wait before implementing new constipation management strategies.
- Eat shirataki noodles or take a glucomannan supplement
Glucomannan is a type of soluble fiberis used for treating constipation. One study on children revealed that 45% of the children who consumed glucomannan experienced relief from severe constipation, compared to only 13% in the control group. Glucomannan also helps as a prebiotic and improve the balance of good bacteria in your gut. If you are constipated, try include more glucomannan in your diet.Take a glucomannan supplement or eat shirataki noodles, which are made with glucomannan.
- Eat prebiotic foods
Dietary fiber is very useful to increase stool consistency and bulk, both of which can improve bowel movement. Another way that some fibers may help treat chronic constipation is through their effects on your digestive health. Prebiotic fibers improve digestive health by nourishing the friendly bacteria in your gut. . Taking foods that are high in prebiotic fiber include garlic, onions and bananas can be really be useful.
- Eat prunes
Prunes can be an effective home remedy for constipation patients. In fact, prunes might work better for alleviating this condition than fiber supplements. Prunes or dried plums are one of the effective natural remedies that is widely used for treating constipation. It also helps your body to stay regular and function properly.
- Try avoiding dairy
Dairy Products like Cheese, ice cream, and other dairy have a reputation of furthering constipating problem. Dairy products made from milk can cause constipation in many people, particularly toddlers. Cow’s milk can also increase this constipation problem. According to Dr. John McDougall, dairy protein paralyzes the bowel.
- Try magnesium citrate
Taking magnesium citrate is a popular home remedy against constipation. It is a type of osmotic laxative that can be bought from the market .Taking moderate amounts of magnesium supplements might be useful to relieve constipation. Higher doses are sometimes used to clean out the bowel before surgery or other medical procedures.
- Take Castor oil
Castor oil is the oil extracted from the fruit of the Ricinus communis plant. Castor oil has been used since ancient times,traced back to the Roman and Egyptian empires. It cleanses the intestines and softens the stool to make it come out easily.
Meal containing beans shares many similar benefits as one containing prunes. The fiber in it keeps stool soft. Beans also possess nutrients essential for muscle health. Beans may be easier to incorporate into your daily meal plans.
15.Baking soda with warm water
Mix one teaspoon of baking soda in a quarter cup of warm water. This mixture is believed to relieve pain and pressure associated with constipation, and the bicarbonate is believed to reduce the symptoms associated with heartburn. Try to drink it fast.
To fight constipation you have to take Flax seed, psyllium, and fenugreek comes. These are easier on the stomach and fall under the category of bulk laxatives. Purgative herbs such as senna, aloe, and buckthorn are also effective when it comes to constipation.
The citric acid in lemon juice responds effectively to the digestive system and can help get rid of toxins from your body. A cup of hot water with little lemon juice may stimulate your colon. The refreshingly tart water not only acts as a natural remedy to your constipation but also helps you drink more water each day, which finally improve your long-term digestion.
18.Mint & ginger
Mint and ginger are the proven home remedies to help alleviate digestive problems. Mint contains menthol, which has an effect that relaxes the muscles of the digestive tract. Ginger the warming herb causes the inside of the body to generate more heat which speeds up digestion.
Olive oil, nuts, and avocados contain healthy fats, which help lubricate the intestines which ultimately ease constipation. Healthy fats are necessary for basic body functions as they are very satiating to keep you satisfied with less.
- Consume Fermentable Foods
It is said that 50-80% of your stool is made up of bacteria. Eating fermentable substrates is important for proper stools.
21. Triphala powder or churna
It consists of three fruits – amla or Indian gooseberry, haritaki and vibhitaki. It is a great laxative and helps you regulating digestion and bowel movements. You can either have one teaspoon with warm water or mix the powder with honey either before going to bed or early in the morning on an empty stomach.
They contain fibre and act as great natural laxatives. This remedy also works well for pregnant women, without the side-effects of medication.
They also help with the mucus production in the anus and with peristalsis. Never forget to reap the
benefits of Guavas as they help relieving the pain of constipation.
Oranges are great source of vitamin C.It also contains a large amount of fibre content.
How to use:
- Eat at least two oranges daily, one in the morning and one in the evening will definetely help you getting relief from constipation.
- Eat them without peeling off the white threads.
This has great properties that cleanse and renew the intestinal tract. You can also reap in these
How to use:
- You can consume 100 ml of spinach juice mixed with an equal quantity of water twice daily.
- This home remedy is one of the most effective methods to cure constipation condition.
- Flax seeds
It has fibre, and can very well help you when it comes to constipation.
How to use:
- Mix flaxseeds in your cereal every morning.
- Or just take it with a handful with warm water early in the morning.
It acts as a great natural laxative.
How to use:
- Boil a few figs in a glass of milk, drink this mixture at night before going to bed.
- Make sure the mixture is warm at the time of drinking it.
- Try to use a whole fruit for this purpose as it is much better compared to syrups that are available in the market.
- Brown sugar
Brown sugar can be a good home remedy to treat constipation.
½ teaspoon of Brown Sugar
1-ounce lukewarm water
Mix the brown sugar and water, stir it very well.
Take this solution twice a day.
Try to use the brown sugar/ palm sugar instead of refined white sugar for preparing this solution.
Always use cooled boiled water for this prepare this solution.
- Dates with milk
This is an effective way to deal the constipation problem especially for the kids.
- 1 glass of milk
- 2-3 seedless dates
- Add dates in a glass of milk then boil it over a slow flame for a few minutes.
- Consume it before going to bed.
- It’s a healthy solution. You can take it once or twice in a week to keep your child away from constipation.
Raisins are one of the best home remedies especially for children to get relief from constipation. Raisins are full of minerals like calcium, iron, potassium, and magnesium. It is very easy to use. Raisins helps regulate the bowel movement.
- 4-5 raisins
- 1 glass of milk
- Take 4-5 raisins and soak it overnight in the water.
- In the morning, boil it in a glass of milk.
- Stir well. Take this empty stomach.
Or you can prepare this mixture in the evening and take it before bedtime. This milk will help to pass the stool easily.
Isabgol seeds are really very helpful for constipation problem. It is very vasy to get. The best way to take isabgol is to soak 10g or 2 tbsp of the husk in a glass of warm milk for about 5 to 10 minutes. When you soake the ispagulla it will become a jelly like thickening of the milk which is essential for effective result.
- Wheat bran
Taking 20 gm per day will increase your average daily stool weight by approximately 30-60gm a day
.Wheat bran is a good source of the so called dietary fiber. There are 2 types of fiber are there soluble and insoluble.Wheat bran is an insoluble fiber source that keeps you healthy.
Papaya seeds contain two digestive enzymes Papain and Chymopapain which help digestive process by breaking down proteins. It also contains huge quantities of dietary fibre. It helps stimulating the digestive enzymes, and eliminate digestive disorders.
- Fennel seeds
Fennel seeds have some essential components which are anti-flatulent, digestive and antioxidant properties that helps secretion of gastric juices .Take half a teaspoon of dry roasted and ground fennel seed powder combined with a cup of warm water regularly.
Oats can be really helpful for you as it is a rich source of fiber. Take oats and oatmeal regularly in the diet. Oats contain both soluble and insoluble fiber and 45% of insoluble fiber. Don’t just buy instant oatmeal, which is already partially cooked.
- Aloe juice
Aloe juice can also be very helpful for the treatment of constipation. It is actually extracted from aloe-vera plants. The juice contains gel, and it is used to treat constipation. It might alleviate inflammation of the digestive tract.
- Sweet almond oil
Its lubricating effect helps bowels movement without hurting the intestinal physiology. So you might consider it to treat constipation problem.
- Psyllium seeds
It is used to treat chronic constipation because it has mucilage making it an effective and cleansing the bowels. Mucilage is polysaccharides consist of complex chemical composition. Psyllium is harmless and can be used even by pregnant women.
- Borlotti beans used as home cure for constipation
While treating constipation we cannot forget the benefits of borlotti beans. These are seeds, full of nutrients. They also lower cholesterol, triglycerides and even blood sugar. So we can see how beneficial it is. It is generally recommended at the end of the diet.
It helps to restore tone to the muscle fibers of the intestine,stimulating peristalsis in a nice way. It can be taken for a long period of time as it is not harmful than other natural laxatives. There are other laxative plants. There are other laxative plants and their actions are mechanical. Those plants contain mucilage.
- Essential basil oil
It has really great herbal values to soothe stomach upset. But remember that using oils to treat constipation as there are potential side effects that must be taken into consideration. So consult to your doctor before treating constipation with oil.