Everyone experiences constipation at a certain time in their life. It is often uncomfortable and difficult to deal with. Constipation occurs when there is difficulty in bowel movement.
While some people experience mild constipation which can be due to travel, medication, or a change in diet. Others experience chronic constipation due to their unhealthy lifestyle.
The common causes of constipation include smoking, eating junk, dehydration, over-eating, lack of fiber, and many more.
Constipation affects all age groups but it is most common in older adults. People suffering from chronic diseases are also susceptible to constipation.
In this article, we will be discussing the various home remedies for constipation. One can also find the Hindi home remedies for constipation in Hindi.
1. Drink water
Water is very important to the body. It improves metabolism and keeps you hydrated all through the day.
When you are always dehydrated, it can lead to constipation. Therefore, you need to always stay hydrated to prevent these from happening.
When you have constipation and drink carbonated water, it rehydrates you and puts constipation at bay. Research has shown that drinking carbonated water is more effective in relieving constipation than tap water. It is also effective for people suffering from indigestion, chronic idiopathic constipation, and many more.
However, it is important to stay away from sugary soda as they are harmful to the health and can also worsen constipation.
2. Eat Dietary Fiber
Medical practitioners often recommend fibers to the patient that suffers from constipation. This is because consuming enough fiber will help in increasing both the consistency and proportion of your bowel movement.
This makes it easily pass through the digestive system. Some studies have suggested that eating dietary fiber only helps in improving stool frequency, but does not prevent other constipation symptoms. These include bloating, stool consistency, gas, and others. This happens because there are different types of fibers and they affect digestion differently.
Fibers are generally divided into two which include soluble and insoluble fibers.
Insoluble fibers are commonly found in legumes, vegetables, nuts and seeds, whole grains, and many more. They work by adding bulk to stools and help in the transition of food in the digestive tract.
Soluble fibers are commonly found in some fruits and vegetables, peas, bananas, nuts, lentils, and many more. They work by absorbing water and softening the stools which help in improving stool consistency.
3. Exercise Regularly
Many kinds of research have indicated that participating in regular exercise help to reduce constipation. Studies have shown that having a sedentary lifestyle can increase the risk of constipation in humans.
You might not often feel like going to the gym after your daily task, but it is definitely one of the things you need if you are suffering from constipation.
You can also exercise in your house if you feel lazy to go to the gym but the goal is to exercise daily. Running or taking a walk helps in stimulating the muscles in both the colon and intestine.
4. Drink Caffeinated Coffee
Coffee is known for stimulating the colon and muscles in the digestive system. Research has also shown that drinking caffeinated coffee helps in stimulating the gut and it is 60% more effective than drinking water. It is also 25% more effective than drinking decaffeinated coffee.
Coffee also contains soluble fibers that help in balancing the gut bacteria and preventing constipation. Decaffeinated coffee can also be too strong for people suffering from irritable bowel syndrome and can also worsen their digestion. Therefore, they should stay away from coffee.
5. Avoid Dairy products
People who are intolerant to dairy can suffer from constipation when they take it. This includes adults who have lactose intolerance and children who are cow milk protein intolerance. Visit your doctor to know if you have a dairy intolerance or if you always have constipation when you take the dairy products. Your doctor might ask you to increase your calcium-rich food intake and stay temporarily away from dairy products.
6. Drink Ghee and Milk
Although some people suffer from dairy intolerance which often leads to constipation, others can benefit from it. Drinking ghee and milk helps in stimulating the bowels. Ghee has been used for many decades by Ayurvedic. It helps in improving digestion and does not irritate the stomach. It also helps in balancing stomach acidity.
Add one or two teaspoons of ghee into a warm glass of milk and drink it in the evening before going to bed.
7. Drink Lemon
Lemon contains citric acid and it helps in relieving constipation naturally. It also helps in flushing out toxins from the body. Adding a few drops of freshly squeezed lemon to your water before drinking helps to stimulate bowel movement. Taking lemon with water every day also helps in improving digestion for a long time.
8. Use Over-The-Counter Laxatives
Laxatives are drugs that help in increasing bowel movement and also soften stool. There are different types of over–the–counter laxative and they all treat constipation in different ways. While stool softeners contain oil that helps soften stool and improve its passage through the gut. Stimulant laxatives on the hand work by stimulating the nerves in the gut which increases bowel movement. constipation
It is important not to take laxatives every day because of their side effect and also talk o your doctor if you want to be using them every day.
9. Eat Probiotic Food
Probiotic food has proven to help in preventing chronic constipation. Probiotics are bacteria that naturally live in the gut and they can be improved by eating Probiotic food.
Imbalance in gut bacteria is one of the causes of chronic constipation. Therefore, consuming Probiotic food can help improve gut balance thereby preventing constipation.
Probiotic food also produces short-chain fatty acids which help in treating constipation and also improve stool passage in the gut.
10. Have a Schedule
While staying in bed might seem like a great way to spend your day, it often leads to digestion problems. Skipping the bathroom in the morning can harden your stool. Keep a schedule for yourself by going to the bathroom before going to bed at night and the first thing in the morning.
Although, not everyone needs to follow the same exact schedule but, you need to keep a schedule that works for you and be consistent with it.