How to Relieve Constipation: Top 10 Home Remedies for Constipation
Constipation is particularly discomforting; a common digestive woe that can affect anyone. But with these natural home remedies for constipation so effective and easy to follow, improving the performance of your digestive system could now be as satisfying of an experience as it should be.
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This health condition entails having 3 or lesser bowel movements on a weekly basis; having one bowel movement is already a case of severe one. Bloated stomach accompanied oftentimes by stomach ache, cramps in the abdomen, abnormality in the sizes of stools, nausea, headache, acne, mouth ulcers, and even depression are among the symptoms. Now an unhealthy lifestyle is mostly a major factor. So we’ve listed out below ways on how to relieve constipation involving your diet. While it’s advisable to consult your doctor especially if the problem seems to worsen, being natural with all these organic home remedies for constipation is still a requisite.
How to Relieve Constipation?
Establish a Daily Routine. A simple bowel training exercise can be made that aims to establish your elimination routine each day, thereby regulating your bowel movements. You should choose an appropriate time to use the bathroom and it may depend on your previous pattern of timing your bowel elimination and your current way of life. Take your time and do not rush when nothing seems to happen when starting. You could do it 20 to 30 minutes after meals where fecal matter is pushed to the rectum through your colon. Eventually, your body will get your drift.
Move, Move, Move. Nowadays our lifestyle of being stuck in the office or in front of our computers prevents us from moving around. Logically, when you keep moving, your body and digestive system will perform effectively its function of moving stuff through your body. It will particularly keep your colon muscles moving efficiently. So start your day with some aerobic exercises like running or jogging or even walking. Aside from these two simple steps, you can incorporate into your daily routine, here are 10 home remedies for constipation:
Home Remedies for Constipation
It is generally accepted that the lack of fiber leads to constipation. Its two types include soluble fiber which softens the stool making it easier to pass through your colon and insoluble fiber that increases volume to the stool. While you can take fiber supplements, going all-natural is still not behind the times. Listed below are fiber-rich home remedies for constipation.
Water, Coffee, and Other Source of Fluids
Constipation is linked to dehydration in your large intestine. This makes drinking enough fluids very important because a well-hydrated body will keep your stool soft enough to easily pass out of your system.
So, how to relieve constipation by drinking fluids? The “8 to 10 glasses of water a day” cliché is never really out of date. Here’s a gist: to detoxify, store a large glass of water in a copper vessel overnight then drink it on an empty gut when you wake up. Copper has the ability to cleanse water from any possible contamination. Try coffee too, as caffeine acts as a natural stimulant for your digestive tract, aside from being diuretic. Even fresh vegetable and fruit juices can help. Just avoid overconsumption of coffee and especially liquors.
Lemon juice, particularly its high-acid content and the flavonoids contained in it, acts like water in flushing out the toxins in your digestive system by infusing stool with water and removing the build-up of undigested material along the colon walls, all the while stimulating bile production. How to use lemons as home remedies for constipation? Add the extracted juice of 1 fresh lemon into a glass of warm water then drink it first thing in the morning without eating anything first, or even in the evening before going to bed, to aid your early bowel movements. You can also put a pinch of rock salt and some honey into it. Do so every day.
10 grapes alone can give you 2.6 grams of insoluble fiber, which will address digestive discomfort including occasional constipation and fecal impaction, helping you produce more regular bowel movements. How to relieve constipation by eating grapes? For your daily consumption, a small bowl of grapes, preferably organic, or half a glass of fresh grape juice is sufficient. You can also try raisins soaked in water for 1 to 2 days. Eat it along with the water on an empty stomach when you wake up. Or you can drink a glass of milk mixed in with at least 10 dry seedless grapes, boiled, in the evening. Remember though that grapes are high in sugar content.
Aside from insoluble fiber, prunes or dried plums are also a potent source of sorbitol, a sugar alcohol that is also a natural laxative, making it an effective remedy for constipation and even colon cancer. But since sorbitol is high FODMAP, which means they are hard to digest, it is thereby not recommended for those suffering from bloating and gas, and Irritable Bowel Syndrome (IBS).
Prunes on how to relieve constipation. Consume roughly 7 prunes in medium size, or about 50 grams, two times per day. You could also use prune juice and turn them into ice pops particularly for children who may not like the taste. Eating dried prunes is also preferable due to its higher fiber content than fresh ones. Never miss prunes in fighting constipation. It wouldn’t be named as “nature’s remedy for constipation” for nothing.
Overconsumption of cheese and milk may block you up. Yogurt though can help relieve constipation, and reduce defecation and abdominal pain. Since chronic constipation is associated with an imbalance of gut bacteria, probiotics, the good bacteria contained in yogurt or in other cultured foods, can definitely ease your digestive problem. Yogurts as home remedies for constipation. To maintain a healthy gut flora, consume a cup of yogurt as part of your breakfast and as a snack during the day. Or try taking a probiotic supplement each day for at least a month to see if it suits you. Other probiotic-containing foods include kimchi, kefir, sauerkraut, and dark chocolate.
Flaxseeds contain mucilage—with whole seeds having up to 12 percent of it—a gum-like substance which protectively coats the walls along the digestive tract and gives a soothing effect. And aside from vitamins E and K, and minerals such as potassium and magnesium, flaxseeds are also an excellent source of omega-3 fatty acids and fiber, along with antioxidants and anti-inflammatory properties. More importantly, its laxative quality is very effective in treating constipation and diarrhea.
How to relieve constipation by eating flaxseeds? 4 teaspoons of flaxseeds should be soaked first in a glass 1/3 full and refrigerated overnight. 1 tablespoon could also be mixed in a glass of orange juice, or be mixed in its powdered form in 1 to 2 cups of water, or just be consumed as it is with a glass of water.
Olive Oil or Castor Oil
Though olive oil is best known for its delicious and heart-healthy properties, its benefits for total body wellness is equivalent with that of castor oil. The former softens stools and the insides of the bowel. Castor oil, on the other hand, stimulates the intestines as a laxative. But keep in mind that it can be toxic in large doses so only use it during severe constipation and must not be consumed repeatedly. How to relieve constipation by olive or castor oil? 1 tablespoon of olive oil mixed in 1 teaspoon of lemon juice should be swallowed on an empty stomach in the morning. Avoid taking more than this dose so as not to cause diarrhea and cramps. 1 to 2 teaspoons of castor oil likewise taken in with lemon or orange juice is enough to guarantee relief.
A circulated study in the European Journal of Clinical Nutrition stated that diets low in magnesium intake promote constipation. This makes blackstrap molasses, a boiled concentrated and crystallized pure sugar cane juice, essential due to its magnesium content, along with other vital minerals and vitamins like iron, calcium, copper, selenium, and vitamin B6 to name a few. Blackstrap Molasses as effective home remedies for constipation. Start with a teaspoon which you can mix with a cup of tea, fruit juice, or warm water before you go to bed. You can also increase the dosage to 2 tablespoons if there’s no relief. In the morning, you can mix 2 to 3 tablespoons of molasses with peanut butter in the same amount. In doing this, remember that they are high in calories. Hence, this remedy should not be taken daily.
Spinach’s fiber-rich properties aids in clearing the digestive tract by acting upon the intestines and stomach channels and adding volume to stools, and in so doing improves digestion by stimulating the free flow of fecal material in the body. Spinach also enhances metabolism to further aid the proper breakdown of food. Rich in oxalic acid, minerals like phosphorous and calcium, and vitamins, spinach is a must add-on to your diet. Eating spinach on how to relieve constipation. You can eat spinach raw or cooked; it depends on your preference. In addition, try making a spinach juice by blending half a glass of raw spinach together with half a glass of water. Drink the mixture twice a day especially for severe constipation.
As stated above, magnesium deficiency furthers constipation. A certain magnesium supplement called magnesium citrate is an osmotic laxative that draws water into the fecal material, unstiffening it and encouraging repeated bowel movements. Proper dosage is not more than 350 mg but of course, consult everything with your doctor especially when it involves medication.
Home remedies for constipation in magnesium-rich foods. Foods high in magnesium content include 1) whole grains such as quinoa, brown rice, and wholemeal bread; 2) nuts like almonds and Brazil nuts, and seeds such as sesame and sunflower; 3) dried prunes, raisins, and apricots; 4) green leafy vegetables especially dark ones like kale, cabbage, broccoli, and the aforementioned spinach, 5) legumes such as lentils, beans, and peas; and 6) red meat. Try also natural mineral water that is magnesium and sulfate-rich.
All these home remedies for constipation, if taken faithfully, should address your upsetting issue. As aforesaid, it is mostly a matter of lifestyle. To improve your diet by opting for healthier ones, discipline yourself with maintaining a regular exercise, and regularly consult your physician. That would be enough for a satisfying feeling down there.