Constipation is a symptom rather than a disease. It’s a bowel dysfunction with infrequent bowel movements, which means a person experiencing difficulty in passing stool. In this post we will talk about natural ways to get rid of constipation and ease bowel movement.
Stools might be dry, lumpy, unusually big, or abnormally tiny. If not taken care of at early stages, it may lead to chronic diseases like piles.
Constipation affects all age groups, and its severity varies from person to person. Those over the age of 65 and women are more likely to develop it.
It can even become a long-term condition, causing substantial discomfort and lowering quality of life.
Causes Of Constipation
It’s difficult to identify the exact cause of constipation, but certain things that contribute to constipation include:
- Not drinking enough water or fluids.
- Not eating enough fiber-rich diets, for example, raw fruits, vegetables, and cereals.
- Sedentary lifestyle and lack of sufficient physical activity.
- Delaying the urge to pass stools due to various reasons.
- Anxiety and depression
- Constipation may be a side effect of certain medications.
- Certain medical conditions like hypothyroidism and pregnancy or after childbirth
- Excessive drinking over a long duration of time (alcohol addiction)
Tips to Get Rid of Constipation and Ease Bowel Movement
Diet Rich In High Fiber Foods
A diet rich in dietary fibers plays a vital role in relieving constipation and emptying the bowel. Dietary fibers are a type of carbohydrate that encourages digestion. One should try to get about 25 grams of fiber every day in his diet.
Dietary fibers should balance both insoluble and soluble fibers. Insoluble fiber passes through the gut almost unchanged making stool bulky and soft in texture. This results in easier bowel movement.
Foods rich in insoluble fibers include whole grains, raw fruits, and vegetables. Try wheat bran, brown rice, whole-grain bread, and vegetables like spinach and broccoli that are rich in insoluble fibers.
Soluble fibers get easily dissolved in water and form a gel-like substance in the gut. They soak up water and keep the stool soft.
Among the fruits and vegetables high in soluble fiber are oat bran, barley, nuts, seeds, beans, lentils, and peas.
Keep Well Hydrated
Making sure to have adequate water intake helps people with constipation. Try to drink at least 2 liters of water per day.
Drinking warm fluids in the morning can help stimulate one’s intestine. It’s okay to start the day with a cup of tea or coffee, or a glass of juices like grape or prune juice will also help.
Fluids make bowel movements efficient, which helps to keep the stool soft and easier to pass.
Amla juice is a potent source of vitamin C, acts as an immunity booster, aids in digestion, and relieves constipation. [1]
Move Around (Mild Exercise)
Our digestive tract is a muscular organ and it needs to move.
Exercise is essential for regular bowel movements as it stimulates the contraction of intestinal muscles and speeds up the passage of stools. It may include a daily morning walk, running, or swimming which may enhance the motility of the intestinal tract.
At Least 30 minutes of moderate exercise as mentioned above is mandatory.
Yoga May Help Get Rid of Constipation and Ease Bowel Movement
Some yoga posture helps to relieve constipation. Mayurasana or Peacock pose, Vajrasana Or Adamant Pose, Halasana or Plough Pose, Pranayama IV, Paschimottanasana or Forward Bending Pose, Bhujangasana or Cobra Pose, Balasana or Child’s pose, Ardha Matsyendra Asana or Half Fish/Twist Pose and Pavanamuktasana or Wind relieving Pose.
The twisting poses, forward bend, and inversions provide much-needed massage to digestive organs, improve blood circulation and oxygen supply, and stimulate forward motility of the intestine to pass stool through the system.
Yoga is a cost-effective therapy for those who are suffering from irritable bowel syndrome and have symptoms like constipation and diarrhea.
Use Of Herbal Laxatives for Constipation and Ease Bowel Movement
- Bhumi Amla
When taken in juice form, Bhumi Amla aids in the digestive process by balancing kapha and pitta doshas. In Ayurveda, it is recommended that 15-20 ml of Bhumi Amla juice can ease bowel movement, reduce bloating and prevent constipation.
Do check out our exclusive ayurvedic formulation Dr Piles Free for hemorrhoids, fissure and fistula. A concoction of over 15 ayurvedic herbs including Bhumi Amla, Dr Piles Free alleviates constipation by improving bowel movement, cleansing your intestines and smoothening waste removal process.
- Figs
Anjeer, also known as figs, is known as the best home remedy for everyone to relieve constipation. Its high fiber content naturally cleanses the digestive tract and helps to improve digestion.
- Milk and Ghee
Milk and Ghee can be great Indian home remedies to alleviate constipation. One can take one teaspoonful of ghee in a hot cup of milk before going to bed. This combination provides a necessary amount of lubrication to intestinal muscles and reduces constipation.
- Coconut Oil
Coconut oil is taken as one tablespoon daily helps to lubricate the intestine and therefore can relieve constipation.
- Lemon juice
Lemon Juice proves to be a natural constipation reliever. Take a glass of water and squeeze a fresh lemon juice into it every morning and have it. Also adding a lemon to your tea is very effective for constipation.
- Honey
Honey is a natural laxative, a very beneficial remedy commonly available at home. Honey can be taken as raw or added to milk, tea, or warm water. The result is more effective when honey is mixed with lemon juice in warm water and taken. It also contains magnesium in honey aids the contraction of intestinal muscles to ease bowel function.
- Prebiotics Food
Prebiotics improve bowel movements and keep the stool soft naturally. Examples: bananas, garlic, onions, and chickpeas are some of the best prebiotics foods.
- Probiotics
Probiotics are living bacteria that are used to break down food, reduce inflammation, and relieve chronic constipation naturally. Taking probiotic supplements like kimchi, and yogurt (dahi) increases the number of healthy bacteria in the gut.
- Dalia
Dalia, also known as porridge, is very rich in plant protein, contains useful vitamins, and is a rich source of magnesium. An adequate quantity of magnesium in a daily diet is the best option to relieve constipation naturally. It is also a healthy breakfast easy to digest, and the most affordable constipation remedy.
- Raisins
Raisins are rich in fibers, have a great laxative action, and act quickly to relieve constipation. Raisins contain a lot of moisture which softens the stool thus increasing the bulk of stool. They are safe and can be taken with yogurt for taste and better results.
- Ginger tea
Ginger contains oil which stimulates the movements of intestinal muscles and provides relief from constipation. The benefits of warm ginger tea with honey go beyond improving digestion and constipation; it also relieves colds and coughs.
Read About More Benefits of Ginger Tea as a Powerful Ayurvedic Home Remedy
Constipation can be an unpleasant and painful experience. However, one can recover quickly from this condition by incorporating the aforementioned lifestyle and diet changes.
