10 Ways to Relieve Constipation with Home Remedies

Constipation home remedies are extremely useful for those who have been suffering from it for a long. Constipation refers to a condition in which an individual has difficulty passing stool or has infrequent bowel movements. It is a common digestive issue caused by various factors, such as a lack of fibre in the diet, dehydration, lack of physical activity, and certain medical conditions, such as irritable bowel syndrome or hypothyroidism and medication.

Below we look into constipation, its causes and symptoms, and the various natural constipation home remedies.

What Causes Constipation?

There are several possible causes of constipation, including:

Lack of fibre in the diet

A diet low in fibre can lead to constipation as fibre adds bulk to the stool, making it easier to pass.

Lack of physical activity

Lack of exercise or physical activity can slow the digestive system, leading to constipation.

Dehydration

Not drinking enough water or other fluids can cause stools to become hard and difficult to pass.

Certain medications

Some medications, such as opioids, antacids, and some antidepressants, can cause constipation.

Ignoring b movement urges

Ignoring the bowel movement urges can lead to constipation as the stool stays in the colon longer, becoming harder and more difficult to pass.

Medical conditions

Certain medical conditions, such as IBS or irritable bowel syndrome, diabetes, and hypothyroidism, can cause constipation.

Changes in travel or routine

Changes in routine or constant travel can disrupt the digestive system and lead to constipation.

In certain cases, there may not be a clear cause of constipation. If you experience persistent or severe constipation, it may be a symptom of an underlying medical condition. Natural home remedies can help relieve this condition.

Symptoms of Constipation

Symptoms of constipation may include:

• Infrequent bowel movements (the frequency of less than three per week)
• Difficulty passing stool
• Hard, dry stool
• Straining during bowel movements
• Feeling like there is a blockage in the rectum
• Abdominal bloating or pain

Treatment for constipation typically involves lifestyle changes such as increasing fibre intake, drinking more fluids, natural constipation home remedies, and regular exercise. Over-the-counter laxatives may also help relieve constipation but should be used under the guidance of a healthcare provider. 

Top 10 Home Remedies for Constipation

Increase fiber intake

The best remedy for constipation is increasing your fibre intake in food. Eating more fibre rich foods can help add bulk to the stool, making it easier to pass. Fibre adds bulk to the stool, making it easier to pass. 

Fibre is of two types, soluble and insoluble. Soluble fibre can form a gel-like substance by dissolving in water that can soften the stool. Insoluble fibre adds bulk to the stool as it does not dissolve in water and helps it pass more easily. [1]

It's important to gradually increase fibre intake to avoid bloating, gas, or discomfort. Aim for at least 25-30 grams of fibre per day for adults. 

Drink more water

Drinking more water is important to help relieve constipation and can be an instant constipation relief. When the body is dehydrated, it can cause the stool to become hard and difficult to pass. Drinking plenty of water helps soften the stool, making it easier to pass.

The amount of water a person needs can vary depending on age, gender, weight, activity level, and climate. A general guideline is drinking at least eight glasses of water daily. However, some people may need more or less depending on their individual needs. [2]

Exercise

Regular physical activity, can help stimulate the digestive system and promote bowel movements.

• Walking: Taking a brisk walk for 30 minutes a day can help stimulate your digestive system and get things moving
• Yoga: Certain yoga poses, such as the Cat-Cow pose and the Wind-Relieving pose, can help stimulate digestion and relieve constipation
• Squats: Squats can help stimulate your bowels and promote regular bowel movements
• Pelvic floor exercises: Pelvic floor exercises, such as Kegels, can help strengthen the muscles that control bowel movements and prevent constipation
• Abdominal massage: Gently massaging your abdomen in a clockwise direction can help stimulate digestion and promote bowel movements

Try natural laxatives

Several natural laxatives may help to relieve your symptoms and provide immediate constipation relief. Here are some options:

• eating fibre-rich foods such as whole grains, fruits, vegetables, and legumes, can help to soften your stool and promote regular bowel movements
• Prunes can help to relieve constipation as they are natural laxatives. They provide immediate constipation relief at home
• Flaxseeds are a good fibre source and can help bulk up your stool and relieve constipation
• As one of the most reliable constipation home remedies, Aloe vera has a natural laxative effect and can help relieve constipation 

Drink herbal tea

Certain herbal teas, such as peppermint or ginger tea, also act as natural constipation home remedies. They may help stimulate the digestive system and relieve constipation.

• Senna is a natural laxative often used to treat constipation and can be found at health food stores or online
• Peppermint tea helps relax the muscles in your intestines and relieve constipation
• Ginger, one of the most preferred constipation home remedies, has anti-inflammatory properties that can help to soothe your digestive system and relieve constipation
• Dandelion tea can help to stimulate your digestive system and relieve constipation
• Fennel tea can help to relieve bloating and gas, which are common symptoms of constipation

Use a footstool

Using a footstool while sitting on the toilet can help to relieve constipation by promoting a more natural position for bowel movements. 

When you sit on a toilet with your feet on the ground, your puborectalis muscle partially contracts, creating a bend in your rectum. This bend can make it difficult to pass stool. 

Practice good toilet habits

Practicing good toilet habits is one of the important constipation home remedies for preventing and relieving constipation. 

• Establish a routine: Try to go to the bathroom at the same time every day, preferably after a meal when your digestive system is most active
• Take your time: Allow yourself plenty of time to use the bathroom and avoid rushing
• Stay hydrated: Drink lots of water and take other fluids throughout the day to keep your digestive system hydrated and moving smoothly
• Stay active: Regular exercise can help to stimulate your digestive system and prevent constipation

Take probiotics

Probiotics can be beneficial for constipation and are among the best constipation home remedies. Probiotics are present in fermented foods like yoghurt, kefir, and sauerkraut or in supplement form.

Probiotics are microorganisms that help improve gut health and promote regular bowel movements. They work by balancing the natural bacteria in the gut and reducing inflammation in the digestive tract.

[caption id="attachment_38947" align="aligncenter" width="640"] Immediate Constipation Relief at Home[/caption]

Try magnesium supplements

Magnesium supplements can work as one of the best constipation home remedies. Magnesium plays an important role in muscle function, including the muscles in the digestive tract. It can help relax these muscles and promote bowel movements. You can also find magnesium in almonds, spinach, and black beans.

However, it is important to note that taking too much magnesium can cause diarrhoea, so it is important to follow the recommended dosage. 

Avoid certain foods

If you are experiencing constipation, avoiding or limiting certain foods that can contribute to the problem may be helpful. Here are some foods to avoid constipation:

• Processed foods
• Dairy products
• Red meat
• Fried and greasy foods
• Refined grains
• Bananas
• Alcohol 
• Caffeine

If you experience persistent or severe constipation, consult a healthcare provider to determine the underlying cause and appropriate treatment. Bajaj Finserv Health provides access to a video consultation with an Ayurvedic doctor for your concerns. Book an online appointment today.