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How to Relieve Constipation?

A poor diet and an unhealthy lifestyle can lead you to a very common problem, constipation. At some point of life, everyone suffers from this common problem. Constipation is a common gastrointestinal disorder in which there is difficulty in bowel movements. This means that there are only two or three bowel movements per week. But the good news is that the home remedies given in this article will help to relieve constipation thus bringing your life to track.

Types of Constipation:

Acute Constipation: This is temporary constipation that can occur for a particular reason, say if you are on medication. This can happen at the time of pregnancy. But with a little support colon can be brought back to its natural rhythm.

Chronic Constipation: This is not temporary or short-term. This is an ongoing problem in which the colon is not able to perform its task of digesting and eliminating.

Causes of Constipation:

  • Lack of fluids.
  • A lot of junk food.
  • Insufficient amount of laxative.
  • Lack of fiber diet.
  • Dairy products.
  • Aging
  • Medications
  • Stress

how to relieve constipation

Home Remedies to Relieve Constipation

1. Lemon will Freshen You from Inside Out:

Lemon is full of citric acid and water is a natural lubricant that softens stools. Together these two can be a powerful antidote for relieving constipation. Lemon is a natural laxative that stimulates peristalsis which causes the bowel movement. Hence this combo of lemon and water will do wonders for your digestive track as it will nourish your adrenals for a clean output that sustains your day.

Directions:

  • Take a cup of warm water.
  • Add one lemon.
  • Add half teaspoon of table salt and a little honey.
  • Mix it and have this everyday early morning.

2. Fiber Rich Foods to Relieve Constipation:

Insoluble fiber adds bulk to your stool, whereas soluble fiber keeps you hydrated, which means more water in the stool thus making it softer. High fiber foods are rich in vitamin and minerals and low in calories and fat.

Common Foods Rich in Fiber:

  • Fruits like guava, oranges, apples and berries.
  • Vegetables like sprouts, carrots, potatoes, and broccoli.
  • Eat a lot of beans, peas and lentils.
  • Oatmeal can help you to relieve constipation.

Directions:

  • While cooking food you can replace half of the white flour with whole wheat flour.
  • Increase your veggie intake by eating top baked potatoes with broccoli.
  • Add taste to health by adding beans to your soup.
  • Instead of eating junk food for snacks,  you can use carrots, popcorn, and nuts, which will increase your fiber intake.

3. Treat Constipation with Fennel Seeds:

This pleasant smelling yellow color herb works as a laxative that helps in increasing bowel movements. It is effective in improving the digestive system. It promotes proper excretion by stimulating gastric juice and bile production.

Directions:

  • Take one cup of dry fennel seeds.
  • Grind them in a jar.
  • Take a cup of warm water and mix half teaspoon of this powder.
  • Drink this solution every morning.

4. Flax Seeds Help to Relieve Constipation:

Flax seeds are a good source of fiber. These seeds contain mucilage which is a slimy, gum like compound that provides a protective coating along the digestive tract. It provides both bulk and softness to the stool.

Directions:

  • Take a glass of water.
  • Add one teaspoon of flaxseed. You can also add its powder.
  • Leave it for two to three hours for settling down.
  • Drink this every night before going to bed.

5. Molasses Helps to Get Rid of Constipation:

Blackstrap molasses contain essential vitamins and minerals such as,  calcium, potassium, and magnesium which helps to relieve constipation. They are natural laxative which helps to ensure proper bowel movements. One of the causes of constipation is a deficiency of magnesium so blackstrap molasses are beneficial to relieve constipation as it is rich in magnesium.

Directions:

  • Take a cup of warm water.
  • Add 2 tablespoons of blackstrap molasses.
  • Drink this every day before going to bed.
  • Instead of water, you can also use fruit juice.

6. Baking Soda Helps to Treat Constipation:

Baking soda is one of the effective home remedy for treating constipation. It alkalizes the stomach and neutralizes the acid and helps in easy bowel movements. Baking soda helps in proper digestion and helps to clean the colon. It is also considered as a mild laxative which loosens bulk stool thus making it less painful.

Directions:

Baking Soda with Water:

Follow the steps given below:

  • Take a cup of warm water.
  • Add one teaspoon of baking soda.
  • You can also add a pinch of salt.
  • Mix it well until soda dissolves in water.
  • Drink in the morning on an empty stomach.

Baking Soda with Apple Cider Vinegar:

Follow the steps given below:

  • Take a glass of water.
  • Mix one teaspoon of baking soda.
  • Mix it well until soda dissolves.
  • Add two teaspoons of apple cider vinegar.
  • Mix well and drink it regularly.

Baking Soda with Lemon:

Follow the steps given below:

  • Take a glass of water.
  • Add one teaspoon of baking soda and half slice of lemon.
  • Mix it and drink it regularly.

7. Treat Constipation with a Bowl of Yogurt:

The probiotic present in yogurt help to relieve constipation. Sometimes bacteria can prove good for your health. Eat a full bowl of yogurt in your breakfast or any other time in a day.

8. Prunes will Help to Relieve Constipation:

The grandma recipe of prunes will surely help you to relieve constipation. It is rich in fiber and thus it not only add bulk to the stool but also softens it. Due to its high sorbitol content, it acts as a laxative.

Directions:

  • Drink prune juice two times a day.
  • It will take a few hours to work so let the first glass pass through the intestine before you drink another glass.

9. Dandy Dandelions Helps to Get Rid of Constipation:

Dandelion tea is one of the best home remedy to relieve constipation. It helps in proper digestion, thus adding bulk to stool.

Directions:

  • Take a pan and add a cup of water.
  • Add 1 to 2 teaspoons of dried dandelion leaves.
  • Steep it for 5 to 10 minutes.
  • Consume this tea thrice a day.

10. Aloe Vera Helps to Relieve Constipation:

It has natural fiber that helps in proper digestion and improves bowel movements. It is a powerful laxative so it should be taken sparingly.

Directions:

  • Wash an Aloe Vera leaf and cut it into two halves.
  • Extract the gel which contains laxative properties.
  • Grind it in the blender.
  • You can also add lemon to it.
  • Have this every morning.

11. Epsom Salt Helps to Treat Constipation:

One of the reasons for constipation is the deficiency of magnesium and Epsom salt is rich in magnesium which makes bowel movements easier. It also softens the stool thus making it easier to pass.

Directions:

  • Take a cup of warm water.
  • Dissolve two teaspoons of Epsom salt.
  • Drink it and if within four hours you don’t see any signs of bowel movements, then you can have another dose.

12. Exercises Help to Relieve Constipation:

Our lifestyle is getting so unhealthy that it is increasing the problem of constipation. We are more often sitting rather being active. Moving the body will help the smooth muscle of colon moving well.

Tips to Prevent Constipation:

  • Do regular exercise as it is necessary for maintaining a healthy lifestyle which in turn helps the digestive system to remain active and healthy. A 15 to 30 minute of walk will be enough.
  • Consume a lot of fluids as it helps to keep your body hydrated. Liquids add bulk to stool and fluids to the colon, which softens the stools.
  • Consume foods that are rich in fiber like beans, lentils, and nuts that will help to add bulk to stool.
  • Don’t avoid going to the toilet if you feel the urge. Delaying your bowel movements can cause constipation.
  • Avoid eating junk foods that are full of fat and sugar.

When to Call the Doctor:

Constipation is a common problem that can happen to anyone. These home remedies will surely help to relieve constipation, but if you see following symptoms then you should consult your doctor.

Symptoms:

  • Blood in the stool.
  • Rectal pain.
  • Sudden and unexpected weight loss.
  • Severe cramping and inability to pass gas.
  • Abdominal pain and bloating.
  • Laxatives are not working on your body.

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