10 Home Remedies To Relieve Constipation
Constipation arises when a person faces decreased bowel movement and issues in passing stools. Constipation might also cause painful bowel movements in some people. There are several reasons that may be contributing to constipation, being pregnant, not exercising, being old, excessive amounts of stress, dehydration, not consuming fiber-containing foods, certain medications, diabetes, etc.
In most instances, simple home remedies can help in relieving constipation. However, if it persists, the best thing to do is seek professional medical help from a doctor. Is constipation treatment with home remedies possible? So, what are these home remedies for constipation? Let’s explore them together.
10 Home Remedies To Relieve Constipation
1. Drink Lots Of Water
Yes, you read it right, drinking water can solve a lot of problems, including constipation. Dehydration is a common cause of constipation. One of the simplest home remedies for relieving constipation is water. Studies have stated that consuming sparkling water is more beneficial in people with constipation when compared to normal tap water.
2. Exercising Regularly
A lack of physical activity is a known cause of constipation. And an effective home remedy to eliminate the sedentary lifestyle and constipation is working out. Mild exercises like brisk walking for 30-40 minutes, jogging, cycling, swimming, or playing any sport can help in improving constipation. So, get moving!
Consuming foods rich in fiber, like fruits, vegetables, lentils, chia seeds, etc., can help in providing relief from constipation. Fibre-rich foods bulk up the stools, facilitating their movement through the intestines. You can also take a fiber supplement for relieving constipation.
4. Coffee To The Rescue
In a study, it was shown that consuming coffee has a strong effect of about 60% in relieving constipation when compared to drinking only water. Drinking decaffeinated coffee was found to have a 23% stronger effect. Hence, you can take help from a cup of coffee to stimulate your bowel movements when feeling constipated.
Probiotic supplements are known to house good bacteria that help in getting good gut health. Probiotics can help in making it easy to pass stools by helping in improving the movements of the gut. This will not only help in relieving constipation but will also help prevent it.
6. A Glass Of Freshly Squeezed Lemon Juice
Yes, that’s right. Lemon juice can help in providing relief from constipation. This is because citric acid found in lemon juice causes digestive system stimulation and flushes the harmful toxins out of the body. A glass of lemon juice, lemon water, or lemon tea in the morning can help with constipation relief.
The most commonly used home remedy that we all have tried at least once has to be bananas. Bananas, in a study, were found to produce a stimulatory effect on good bacteria. Being rich in fiber, banana not only relieves constipation but also helps in improving digestion.
8. Coconut Water
Coconut water is packed with electrolytes. Magnesium found in coconut water can aid in the easy passage of stools by helping the intestinal muscles. It is also a great solution for people who are facing constipation due to being dehydrated.
9. Massaging The Abdomen
A nice massage for a few minutes daily can aid in pushing the stools present in the colon towards the rectal region, thereby facilitating the easy removal of feces. To massage your abdomen, lie down on your back and gently press the abdomen while moving clockwise. You can do this for about 7-10 minutes.
10. Herbal Teas
Drinking herbal teas like ginger tea, green tea, black tea, or peppermint tea can help in giving you relief from constipation. These herbal teas provide relaxation to the digestive system and facilitate the movement of feces through the intestine. So, in case you’re feeling constipated, then just grab a cup of warm tea.
While these home remedies to relieve constipation may be used as a quick fix, it is essential to keep monitoring the condition of constipation if it persists for longer than usual, even after a week of trying these home remedies, as there might be a more serious reason contributing to constipation which must be acknowledged immediately. Contact your doctor immediately if you notice blood in the stools, have a fever, nausea and vomiting, sudden loss of weight, and chronic pain.
It is essential to avoid certain foods like fast foods, spicy foods, frozen meats, and processed foods if having constipation, as these foods may further worsen the condition.