Constipation is a difficulty in passing stool. It occurs when bowel movements become less frequent. It mostly occurs due to inadequate intake of fiber, or changes in diet routine. Constipation can have causes that aren’t due to underlying health conditions. Examples include dehydration, physical inactivity, or side effects from medication. Freeing your bowels is a vital function to keep the body healthy. Routinely, an individual will have to pass 4 or more bowel movements per week. Some individuals pass stool 2 to 3 times a day. Well in this article I will point out some home remedies for constipation.
There are several home remedies for People who undergo mild cases of constipation. However, chronic constipation may cause life-disrupting symptoms that require serious medical attention.
What causes constipation?
When it comes to constipation, a variety of factors can be responsible. The most common causes are:
- weakness in the pelvic floor muscles
- Not drinking enough water
- Inadequate fiber in the diet
- Lack of physical activity
- Overuse of laxatives
- Low bowel habits (ignoring the urge to defecate)
- Medications (such as blood pressure medicines, antidepressants, iron supplements)
Symptoms of constipation include:
Some common symptoms of constipation include;
- Decreased appetite
- stomach ache or cramps.
- Having fewer or less than 3 bowel movements per week
- Hard/Dry or Lumpy Stools
- Using your hand to help exit stool
- Straining to go to the bathroom
- Feeling a blockage in your rectum
- The feeling of not fully emptying your bowels
- Pressing your hand on your abdomen to go to the bathroom
Some home remedies for constipation relief
Constipation may be a temporary problem, long term constipation is a sign of a serious underlying health condition. It’s usually a treatable problem, frequent changes in diet, drinking water, exercising regularly, and taking supplements are among the easiest ways to relieve symptoms of constipation at home. Also, Identifying the contributing factors to constipation can help you decide which remedies are best.
Below is a combination of some home remedies for constipation;
Drinking enough water is one of the simplest home remedies for constipation relief. When the body becomes dehydrated, It’s starts pulling water from the colon. This is why constipation is tied to a dehydrated colon. Drinking 6 to 8 glasses of water a day can keep stool soft, making bowel movements more frequent and comfortable. When you’re properly hydrated, your body doesn’t need to take excess water from your colon, which means that your bowels can excrete waste naturally, without any misgivings.
Drinking warm water is also an effective way to relieve and prevent constipation. Some studies confirm taking a glass of warm water in the morning can help break down foods and keep your bowel movements regular.
2. Lemon juice
Lemon juice can aid in the removal of toxins from the body. Lemon juice can be added to water or tea as a natural digestive aid to help stimulate bowel movements. Freshly squeezed lemon juice is best. Aside from plenty of regular water — about eight 8-ounce servings each day — try sipping on lemon water too. The citrus may help stimulate your colon. You can drink a warm cup of lemon water when you wake up, and continue to sip on water during the day. One way to remember to keep sipping you can also, carrying a large bottle wherever you go.
Regular exercise can help enhance bowel movements. Both vigorous and passive activity has a positive effect on the bowels. Running can cause the intestines and colon to jiggle, causing the stool to move. Dancing, Engaging in sports activities, walking 10 to 15 minutes once or twice a day can help keep you regular.
According to research, Walking is one of the easiest and most convenient ways to exercise and can trigger bowel production. (Trusted Source 1)
Constipation makes exercise difficult at times, especially if you are cramping or bloating. A more relaxing approach to natural bowel relief can be through practicing Yoga or stretch. Twisting the torso can also squeeze the intestines so that the stool loosens in the colon. Supine twists and Seated twists are two yoga positions that incorporate twisting the torso. Numerous other poses, such as standing forward bend, and downward-facing dog are also recommended for stimulating bowel movement.
4. Abdominal massage
Abdominal massage is also one of the best home remedies for constipation. Press the abdomen in a clockwise motion while lying on your back for approximately 10 minutes. You can do this massage at least 2 times a day. The clockwise motion helps stimulate bowel movement toward the rectum. Drinking hot tea or water before the massage can further enhance the gastrointestinal system.
Also known as roughage, Fiber promotes easy passage of stools in the bowel. Health Professionals recommend having a daily intake of 25 grams of fiber. Fiber is found in a wide range of fruits and vegetables.
Eating enough fiber can contribute to a healthy digestive system as well as weight loss. Fiber can be soluble and insoluble. while insoluble fiber can contribute to the pace at which it moves through the colon, Soluble fiber gives stool density,
Some of the rich sources of fibers include:
- Brussels sprouts
- Bran cereal
- Black beans
- Black raisins
Adding powder fiber supplements to water or juice but not carbonated beverages like soda stimulates bowel movement. Allow your body time to adjust to the fiber supplement. Drinking extra water can help reduce side effects, such as bloating.
A woman requires approximately 25 grams of fiber per day, while a man requires between 30 and 35 grams per day. To get your digestive system back on track, make sure you’re consuming the proper amount of the right things. Fibre is abundant in oats, lentils, flaxseeds, and chia seeds. Prunes are also high in fiber and act as a natural laxative, so eat them whole or make prune juice. Raisins are also a terrific method to kickstart your system. You can eat them raw or soak them in hot water, then smash them. Insoluble fibre-rich vegetables such as broccoli and spinach should be included in your diet.
6. Castor oil
Castor oil, derived from the castor bean, is a natural laxative that can be used orally to enhance bowel movement. Not only does castor oil lubricate the intestines, but this ancient oil also causes the intestines to contract. Take castor oil as directed, one to two teaspoons on an empty stomach. Allow up to 8 hours before a bowel movement occurs.
Caffeine is an enema of colon release. It’s a remedy said to relieve constipation and reduce toxicity in the body. Drinking caffeinated coffee can stimulate bowel movement. This stimulation can move the stool toward the rectum. Although it can help move the bowels, caffeinated coffee can also be dehydrating. Be sure to drink plenty of water when drinking caffeinated beverages, as not to worsen the condition.
Senna is an herb that utilizes the leaf, flower, and fruit of the cassia plant. It’s an ancient medicine used as a natural laxative. Senna is a stimulant laxative that helps the digestive tract contract. Often drunk as a tea, senna can be very effective and work within several hours after consumption. Approved by the FDA, Senna can be in the form of a tablet or powder supplement. It can also help with irritable bowel syndrome (IBS) and hemorrhoids.
Warm liquids can be soothing to the gastrointestinal and digestive systems. Certain teas such as ginger and peppermint help upset stomachs. Below is a list of teas that could prove to be helpful if you are experiencing constipation:
Black or green tea
Black/green tea works similarly to coffee in stimulating the bowels.
This warming spice generates heat and speeds up digestion.
Chamomile relaxes the digestive muscles, which can prevent the bowels from moving on their own during stress and tension.
This menthol can soothe an upset stomach and move stool through the intestines.
Dandelion root reduces mild constipation by stimulating the liver.
Anti-inflammatory properties in licorice root can ease the digestive system after a meal.
10. Aloe vera
Aloe Vera is often used externally to soothe cuts and burns, you can also take aloe vera orally to soothe the digestive tract. Drink aloe vera juice plain or add it to smoothies or other beverages to help alleviate constipation and IBS.
According to research, drinking aloe vera juice helps increase the water content in the intestines, which further aids stool movement by making it smoother and easier to pass.
12. Coconut water
Drinking coconut water can be hydrating and detoxifying. It stimulates the digestive system and increases kidney function increases. Coconut water contains magnesium, which helps the muscles in the intestinal wall move fecal matter out of the body.
Vitamins can help you free your bowels and keep your digestive system balanced. check out these list of recommended vitamins for gastrointestinal health;
Daily intake of vitamin C supplements can help relieve constipation. Doctors do not recommend that people take large doses of vitamin C to help them pass stool.
A study conducted proves vitamin B-5 can be used for the treatment of chronic atonic intestine or for chronic constipation.
This study used patients divided into groups treated in the post-operative period with a physiological solution for patients in the control group. The treatments were administered intravenously during the second and third postoperative days, according to the treatment schedule.
Results: 60 patients were recruited and they were allocated to one control group. For males, the median time of the first bowel evacuation was (Ninety) 90 hours while for females the median time was (eighty-four)84 hours. the median time for patients who received a spinal anesthetic, was (Seventy-two) 72 hours, while for those who received a peridural anesthetic the median time was 96 hours. (Trusted Source)
Folic acid works to both prevent and treat severe constipation. Its stool softening abilities allow more liquid to remain in your stool
Low intake of vitamin B-12 can cause constipation.
Eating foods high in these vitamins may help you increase your bowel movements. Another strategy to make sure you’re getting the right amount of vitamins is to take vitamin supplements.
14. Milk and ghee
Consuming too much Dairy can sometimes lead to constipation. some people use warm milk and ghee to stimulate the bowels. Ghee is clarified as an ancient healing tool. History has it, Ayurvedic practices have used ghee for its healing properties for thousands of years. Add two teaspoons of ghee to warm milk in the evening before sleep to naturally encourage a bowel movement the next morning.
Fennel is a mild, natural laxative. Fennel seeds increase gastric enzymes in the digestive system, helping stool move through the colon effectively. Before Bedtime, roasted fennel can be added to warm water and consumed.
16. Prunes, figs, and raisins
“Eating prunes have been one of the standard home remedies for constipation. According to Leann Poston, the assistant dean at Wright State University Boonshoft School of Medicine. “Besides their fiber content, they contain sorbitol, which seems to have a laxative effect.”
Consuming Dried prunes has always been on the list for keeping bowel movements regular. Drinking prune juice is not just for senior citizens. Constipation may be relieved by drinking a six-ounce glass of prune juice every morning. If you don’t like prunes, eating figs or raisins will provide a similar function. Although both have a natural laxative quality, Dried fruit has more fiber than drinking prune juice.
Chock full of enzymes that aid in digestive health, honey is a common household item that is also a mild laxative. When taken plain or added to tea, water, or warm milk, honey can ease constipation.
Molasses, especially blackstrap molasses, can help soften stool. Blackstrap molasses is molasses that has been boiled down to a concentrated form and contain vital vitamins and minerals like magnesium that can provide constipation relief. Consuming one tablespoon in the evening can gently encourage a bowel movement in the morning.
19. Omega-3 oil
Omega-3 oils can be found in hemp seed oil, fish oil, and flaxseed oil. It lubricates the intestinal walls for a laxative effect. Consuming fish such as Salmon, avocados, flaxseed, and hemp products can naturally introduce these oils to your digestive system. If you don’t like or can’t eat these foods on a regular basis, Omega-3 supplements are also available.
20. Baking soda
Baking soda is another household staple, that can be used to clean out the colon. Add one teaspoon of baking soda to approximately 1/4th cup of warm water. The baking soda reacts with stomach acids to stimulate a bowel movement.
Probiotics, the bacteria found in yogurt and other fermented foods, have long been touted for their digestive benefits. Probiotic supplements are widely available in drug stores and supermarkets, and many of them contain Lactobacillus or Bifidobacterium, two of the most commonly used bacteria species.
Probiotics enhance stool frequency and have favorable effects on Asian youngsters, according to a study. However, owing to the variety in these results, caution is advised when interpreting them. To establish which species and dosage of probiotics are most effective for constipation in children, evidence from larger samples and more adequately powered RCTs with results acquired by standardized measurements is required. (Trusted Source)
22. Coconut oil
Coconut oil may act as a laxative. Coconut oil advocates, such as blogger Hybrid Rasta Mama, argue that it can boost metabolism and help meals flow more swiftly through the body. This could result in more frequent bowel movements that are smaller and softer.
It’s crucial to realize that much of the material about coconut oil you’ll discover online isn’t backed up by science. While an animal study demonstrated that this substance may lower blood cholesterol levels, many of the other claims you’ll come across are unsubstantiated or require additional research.
What exactly does this imply? The majority of what you’ll discover on various boards are personal anecdotes. There isn’t much scientific evidence on how coconut oil can aid with constipation.
Whatever you do, gradually put coconut oil into your diet. You can get indigestion, stomach cramps, and even diarrhea if you eat too much too fast. Start with a teaspoon at each meal and work your way up from there. Consider keeping a diary to track any changes in your constipation and modify your dosage accordingly.
Every individual has experienced some form of constipation at least once in their lifetime. While constipation can go away on its own, untreated constipation can lead to an impacted bowel. It is helpful to know what can ease the discomfort of this common ailment. If the above home remedies for constipation do not ease bowel movement, individuals should seek medical attention. Consult your doctor if you have not had a bowel movement within a two- to three-week period of time. You might want to ask your doctor about recommended home remedies for constipation and the prevention of constipation in the future.
- New Onset of Constipation during Long-Term Physical Inactivity: A Proof-of-Concept Study on the Immobility-Induced Bowel Changes ( https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0072608)
- Positive Effect of Probiotics on Constipation in Children: A Systematic Review and Meta-Analysis of Six Randomized Controlled Trials ( https://www.frontiersin.org/articles/10.3389/fcimb.2017.00153/full)
A pilot study of the effect of pantothenic acid in the treatment of post-operative ileus: results from an orthopedic surgical department ( https://pubmed.ncbi.nlm.nih.gov/22964703/)