Tired of dealing with the discomfort and frustration of constipation? You're not alone. Constipation affects millions of people worldwide and can significantly impact your daily life. Fortunately, there are several effective home remedies for constipation that can help you alleviate your digestive issues naturally. These home remedies for constipation will help you deal with the underlying causes of constipation, promote regular bowel movements, and restore a healthy digestive system with simple changes in your lifestyle, diet, and daily habits!
1. Eat more fibre
If you suffer from constipation, take a look at your diet to ensure you are getting an adequate amount of fibres. Upping your fibre intake helps
- Add bulk to the stool, making it larger and softer. This helps stimulate the muscles in the intestines, promoting regular contractions and easier to pass waste through the digestive system.
- Softens the stool, soluble fibre, absorbs water and forms a gel-like substance in the digestive tract. This softens the stool, making it easier to pass and reducing the likelihood of constipation.
- Prebiotic benefits, certain fibres, act as food for the good gut bacteria which help in maintaining a healthy digestive system and regular bowel movements. By nourishing these bacteria, fibre promotes a balanced gut microbiome, which is essential for optimal digestion and bowel function.
To effectively relieve constipation, consume a combination of soluble fibre such as moats, barley, legumes, apples and oranges along with insoluble fibre such as whole grains, bran, nuts, broccoli and cauliflower.
2. Stay hydrated
Drinking enough water is the most basic thing one can do for their overall health. Similarly an adequate amount of water is essential for relieving constipation.
Here's how water helps with constipation:
- Softens the stool, as water is absorbed by the colon, which helps add moisture to the stool. This softens the stool and makes it easier to pass through the intestines.
- Prevents dehydration, as dehydration leads to the absorption of excess water from the colon, resulting in hard, dry stools. By staying properly hydrated, you maintain the necessary moisture levels in your body, which helps keep the stool soft and easier to eliminate toxins and waste from the body.
- Aids in digestion, and breakdown of food. Water helps dissolve soluble fibre, making it more effective in adding bulk to the stool. Proper hydration also promotes the smooth movement of food through the digestive system, preventing sluggishness and aiding in regular and healthy bowel movements.
In addition to drinking plain water, you can also increase your water intake by consuming hydrating foods such as fruits and vegetables with high water content, including watermelon, cucumbers, and oranges.
3. Movement is key
Regular physical exercise is a must for every individual, even if it is just for 30 minutes a day, it not only helps with your overall health and encourages a healthy lifestyle but it can also help in relieving constipation and promoting healthy bowel movements.
Here's how exercising helps with constipation:
- It stimulates bowel movements, especially exercises like walking, jogging, or cycling by stimulating the muscles in the intestines, promoting the rhythmic contractions of the intestinal muscles which helps the movement of waste waste through the digestive system.
- Exercise helps improve gut motility, which is the movement of food and waste through the digestive tract and speeds up the transit time of food, reducing the amount of water absorbed from the stool, preventing it from becoming dry and hard causing constipation. Improved gut motility means efficient digestion and easier elimination of waste.
- Reduce stress and anxiety, which negatively impacts the digestive system and contribute to constipation. Engaging in regular exercise reduces stress and promotes a sense of well-being. By managing stress, exercise indirectly supports healthy digestion and can alleviate constipation caused by stress-related factors.
4. Don’t be afraid of laxatives
Laxatives are medications or certain ingredients that are commonly used to relieve constipation by promoting bowel movements. They work by different mechanisms to soften the stool, increase bowel motility, or enhance water content in the intestines. Stimulant laxatives stimulate the muscles in the intestines, increasing bowel contractions and promoting bowel movements and are used for short-term relief and may cause more forceful contractions. Examples include castor oil or Ayurvedic ingredients such as Triphala. Triphala powder and Triphala tablets for constipation are a very common remedy.
But remember when it comes to taking laxatives while there are rarely any side effects especially for natural remedies, it is best to seek medical advice from a healthcare professional.
5. Say yes to (good) bacteria
Our gut is home to a diverse community of bacteria, both good and bad, collectively known as the gut microbiota. Imbalances in the gut microbiota, that is, more bad bacteria than good bacteria, then it can disrupt digestive function and contribute to uncomfortable symptoms such as constipation. Probiotic foods introduce beneficial bacteria into the gut, helping restore the balance of the microbiota. This promotes a healthier gut environment and supports proper digestion and aids regular bowel movements, reducing the chances of constipation.
Here are some probiotic rich food sources to include in your diet for overall gut well being and to relieve constipation:
- Yoghurt and buttermilk is one of the best sources of probiotics. However you must note that not all yoghurt contains live probiotics. In some cases, the live bacteria have been killed during processing, so make sure to choose yoghurt with active or live cultures.
- Consider including fermented foods such as Kombucha, kefir, kimchi and sauerkraut in your diet
6. And say no to dairy
Another one of the constipation remedies that you should consider is eliminating dairy from your diet. While dairy products are very common in our diets some of us may experience constipation as a result of consuming dairy.
Here are a few possible reasons why dairy coil be contributing to constipation:
- Several individuals suffer from lactose intolerance, which means their bodies lack the necessary enzyme to properly digest lactose, causing digestive discomfort and constipation
- Dairy products, such as cheese tend to be low in fibre which can cause constipation If dairy consumption replace higher-fibre foods in the diet, it may increase the risk of constipation
- Casein is a protein found in milk and dairy products. Some individuals may have a sensitivity or intolerance to casein, which can lead to digestive issues, including constipation.
- Certain dairy products have relatively low water content and if consumed without enough hydration, can cause dehydration, resulting in harder and drier stools further leading to constipation.
Also Read- Stomach Burning Home Remedies
If you have children who are suffering from constipation, it can be uncomfortable and distressing.
Here are some suggestions and home remedies for constipation for relieving constipation in children:
1. Increase fibre intake
Ensure the child consumes a diet rich in fibre, including fruits, vegetables, whole grains, and legumes.
2. Encourage fluid intake
Make sure your child drinks plenty of fluids, particularly water. Staying hydrated helps soften the stool and makes it easier to pass.
3. Physical activity
Encourage your child to engage in regular physical activity, as exercise helps stimulate bowel movements.
4. Establish a regular toilet routine
Encourage your child to use the toilet at regular times, preferably after meals, as the body's natural reflexes are more likely to initiate bowel movements during these times.
Remember, it's always best to consult with a healthcare professional, such as a pediatrician, to ensure appropriate advice and treatment for your child's constipation.
Now that you know of home remedies for constipation but are still looking for a holistic way to take care of your digestive health and bowel movements naturally, consider incorporating Triphala effervescent tablets in your daily diet. Triphala is an Ayurvedic mixture of 3 herbs that acts as a natural laxative. Panchamrit’s Triphala tablets incorporate Triphala along with cardamom and fennel to aid digestion and relieve constipation. Just 1 tablet daily in a glass of water, every night and you will observe a huge difference. The benefits of these all natural, Effervescent tablets include, relieved constipation, elimination of gas and toxins, improved digestion and they also act as a great source of prebiotics.