We all face depression, heartbreak, and constipation issues, at least once in our life. Among them, constipation is the one that can be treated with home remedies. Generally, you might suffer from short-term constipation that is caused by surgery, travel, and a temporary change in food. At the same time, chronic constipation will last for more than a week.
In the United States, around 20% of people are affected by constipation. The common reasons for constipation are smoking, over-eating, drinking, or heavy junk foods. Constipation frequently causes discomfort when going to the restroom, feeling uncomfortable, or not being able to pass stool easily.
Sometimes, this problem may lead to severe mental and personal health issues as well. Constipation is one of the most common issues that affects the elderly.
There are a lot of ways to get rid of constipation. People can do these remedies with comfort from their home itself. Therefore, we’ve given home remedies for constipation that may provide immediate and long-term relief.
HOME REMEDIES FOR CONSTIPATION – INSTANT INDIAN REMEDIES
1] Drink More Water
Dehydration is one of the most common reasons that cause constipation. Staying hydrated is one of the simplest natural remedies for constipation. Many studies have found that sprinkling water is more effective when compared to regular tap water to get relief from constipation. It includes indigestion, chronic idiopathic constipation.
Don’t drink carbonated drinks like sugary soda, which is not good for health. These beverages can cause harmful health effects and make constipation worse. Some people with irritable bowel syndrome (IBS) can consume carbonated drinks that make their symptoms worse, so these individuals should avoid sparkling water and other carbonated beverages.
2] Eat More Fiber
Adding dietary fiber to your food can cure constipation. The insoluble fiber consumption can increase the bulk and consistency of bowel movements. It makes your digestive process easier. It is one of the most effective home remedies for constipation. You can add fiber rich foods in your diet like vegetables, fruits, and whole grains.
One 2016 review found that fiber supplements can cure 77% of chronic constipation people. Some reports found that dietary fiber increases stool frequency but helps with constipation symptoms like pain, gas, bloating, and stool consistency. Each type of dietary fiber comes with different effects on digestion.
There are lots of dietary fibers available, but only two categories are main: soluble fiber and insoluble fiber.
Insoluble fiber – found in wheat bran, vegetables, and whole grains – accumulates in the stool and helps to pass through the digestive system quickly and easily.
Soluble fibers – found in nuts, oat bran, barley, beans, lentils, seeds, and peas, as well as some fruits and vegetables – form a water-absorbent gel-like paste that softens stool and improves its consistency.
Non-fermented soluble fibers like psyllium are the best choice to treat constipation. In a 2020 review, it was found that psyllium is 3.4 times higher than insoluble wheat bran for constipation. One study has found that the effects of insoluble fiber can treat constipation and have yielded mixed results.
One reason for this is that insoluble fiber can worsen the functional bowel problem in some people like IBS or chronic idiopathic constipation. Some fermentable soluble fibers are ineffective in treating constipation because they are fermented by bacteria in the gut and lose their ability to retain water.
You should mix both soluble and insoluble fibers and consume them to get rid of constipation. You can consume 25 g (for women) and 38 g ( for men) of fiber per day. Try to eat foods that are high in fiber. Combining food with soluble non-fermented fiber such as psyllium can also help.
It is also called figs that can give instant remedy for constipation when soaked in warm water. Anjeer contains high fiber content that is highly recommended as well. If your kids are suffering from constipation, then the Anjeer is one of the best home remedies. You can add Anjeer into your daily diet to promote your digestive system.
4] Ghee and Milk
We all know that ghee and milk offer many benefits. However, they are the best home remedy for constipation. Take 1 or 2 teaspoons of ghee, a cup of hot milk, mix them well and drink it during bedtime. It works well, and you will get relief from constipation.
5] Lemon juice
It has citric acid that stimulates your digestive system and flushes out the toxins from your body. It is very beneficial and acts as the best natural remedy for constipation. Take a glass of water, squeeze the lemon, and have it every morning. You can also include lemon in tea which is an ideal remedy for constipation and even increases long term digestion.
6] Ginger Tea
Ginger and mint both are the best home remedies for constipation and other digestive issues. Peppermint has menthol that has an antispasmodic effect which helps to relax your muscles of the digestive tract. Ginger is a warming herb that can generate more heat inside your body. Ginger tea can stimulate digestion and give relief from constipation.
Drinking a hot cup of coffee can act as an instant remedy for constipation. It can stimulate the colon and speed up your bathroom trip. Other hot drinks also work well for constipation. Herbal tea or hot water with lemon juice can stimulate the colon. Coffee is a diuretic so ensure that you’re using drinking water; otherwise, your constipation might worsen.
One 1998 study found that caffeinated coffee can help to stimulate the gut. It is 60 % stronger when compared to drinking water and 23 % stronger when compared to drinking decaffeinated coffee. Coffee has small amounts of soluble fibers that can prevent constipation and improve gut bacteria balance.
Dalia is a superfood that is a great source of plant protein. It has essential vitamins that can help to give relief from constipation. It is also known as cracked wheat that is rich in magnesium. Taking the right amount of magnesium in your daily routine is one of the natural remedies for constipation issues. If you are an older person, then you have to add Dalia in your diet.
9] Healthy Fats
Taking foods that contain more fats is essential for the basic body functioning. They lubricate your intestines and provide natural relief from constipation. You can intake nuts, avocados, and olive oil in your diet. They act as a natural home remedy for constipation and also lubricate the intestines.
10] Sesame seeds
Generally, sesame seed contains oily composition that works well with intestines. These seeds are the best natural home remedy for constipation, as per the International Journal for Research in Applied Science and Engineering Technology. It may ease the passing of dry stools. It is one of the ideal home treatments for constipation. You can add sesame seeds into salads or cereals.
Mulethi is also known as licorice which is one of the most effective ayurvedic foods that can improve your digestion system. Take one teaspoon of licorice root and include one teaspoon of jaggery into it. Mix them with a cup of hot water. Consuming this water improves the bowel activity and is considered one of the best herbs for constipation. You should consult your doctor before consuming Mulethi regularly.
Raisins have tartaric acid and high fiber content. It provides the laxative effect that acts as a fast remedy for constipation. You can also eat them with yogurt to add taste.
When speaking about herbal or natural home remedies for constipation, this Rhubarb secures an essential place. It is famous for its sour taste and is cooked with sugar usually.
You can find this fruit in every Indian home. Banana is one of the ideal instant home remedies for constipation. Ripe bananas are beneficial and are the best to give instant solutions for constipation relief. We all know that bananas are a great source of fiber that can improve the digestion system. As per one study, bananas can stimulate good bacteria also.
Take one teaspoon of blackstrap molasses during bedtime, you can notice a great relief in the morning. In 2019, the Journal of Ethnopharmacology study has proven that molasses can give a successful result for constipation. The blackstrap molasses that contains vitamins and minerals is boiled and concentrated for three times. As it has magnesium, it will give instant relief from constipation.
Another great dried fruit choice is Prunes. They are an excellent source of fiber that can improve your digestion system. They also have phenolic compounds that provoke intestinal contraction. Prunes and prune juice are often spoken by people as a natural remedy for constipation. It is the accessible natural solution available in the home. It is not recommended for people who have IBS, because sugar alcohols are high FODMAP foods.
17] Eat Prebiotic Foods
Prebiotics are the indigestible carbohydrate fiber that includes inulin and oligosaccharide. Even though dietary fibers decrease constipation by promoting bulk of stool, prebiotics show their effects by promoting digestive health.
Some prebiotic foods are
- Jerusalem artichokes
Some Natural Things That Can Help to Get Relief from Constipation
- Aloe Vera gel or extract
- Mint or Ginger Tea
- Senna tea
- Lemon juice with hot water
- Castor oil (1 tsp) with hot milk or fruit juice
- Fennel powder with hot water
- Figs: 5 to 8 figs soaked in water the whole night or boiled in a glass of cow’s milk
- 1-2 tbsp. of Blackstrap molasses with warm water
- Sesame seeds
- Triphala tea
- Bael or wood apple fruit pulp or juice
Foods Should Be Avoided During Constipation
- Continue your homemade food. Avoid eating outside foods. Say goodbye to maida in your food and fried foods. Eating unnecessary food can cause inflammation in your body that may lead to cancer, thyroid, diabetes, and cholesterol.
- Coffee and Tea
- Refined flour, sugar, polished rice, and pasta
- Mithai and confectionery
- Aerated drinks and alcohol
- Deep-fried foods
- Pizza, burgers, and all fast foods
- Pickles, canned, and preserved foods
When we are talking about home remedies for constipation, most people have forgotten about the importance of exercise. Physical exercise helps to move food throughout your bowels swiftly. So walk or run after your meal. This can stimulate muscles in the colons and intestines. These are some of the essential natural home remedies for constipation that may help you. If we have missed anything, then feel free to share with us.
Live healthy and peacefully!!!