Constipation is a common digestive ailment. It affects almost one-fourth of the Indian population. The foods we eat or avoid, lifestyle choices, underlying medical conditions, and related medicines; all fuel constipation. Constipation is defined as ‘having fewer than three bowel movements a week’. This makes the stool dry, hard, painful, and difficult to pass with an unsettling feeling of not having fully emptied your bowels. Thankfully, home remedies for constipation work wonders to get the situation under control.
Natural Home Remedies for Constipation
The kitchen is a true treasure house. It stocks countless items that can provide immediate constipation relief. Listed below are 20 natural remedies for constipation straight out of your kitchen.
1. Almond oil
Oils are an essential part of a balanced diet. Almond oil has rich laxative properties. It tends to soothe the intestines and regulate bowel movements. Try taking a few drops of almond oil in a cup of hot milk before going to bed.
2. Ginger Tea
A well-brewed cup of ginger tea is one of the ideal home remedies for constipation. Ginger is known to speed up the movement of food through the digestive tract. It also causes the inside of your body to generate more heat thereby stimulating stomach contractions.
3. Milk with Ghee
The benefits of milk and ghee are well known. It is the best remedy for constipation as it offers immediate relief. Add 1 to 2 teaspoons of ghee in a hot cup of milk and have it before going to bed. The natural laxatives in ghee will help get rid of constipation easily.
4. Lemon Water
Lemon juice has high amounts of citric acid which stimulate the digestive system and helps flush out toxic waste. For immediate constipation relief, squeeze fresh lemon juice in a glass of water and have it on an empty stomach first thing in the morning.
5. Coffee
Drinking a cup of hot coffee in the morning stimulates the defecation reflex system of the body which helps you pass stool with ease. But as coffee (caffeine present in coffee) is known to cause dehydration, it can have an opposite effect if you are not consuming enough fluids, and worsen constipation. So, watch your body type before you use it as one of the ways to relieve constipation.
6. Mulethi (Liquorice Root)
Mulethi is one of the most effective herbs that help relieve constipation. Take a teaspoon of Mulethi powder and mix with a teaspoon of jaggery. Take the mixture with a cup of warm water in the morning to stimulate bowel activity.
7. Baking Soda
Baking soda (sodium carbonate) reacts with the stomach acids to release carbon dioxide and water. These stimulate bowel activity and help clean the colon. For immediate constipation relief, mix one teaspoon of baking soda in one-fourth glass of warm water.
8. Sweet Potatoes
Sweet potatoes contain a high amount of fibre. Both insoluble fibres in the form of cellulose and lignin and soluble fibre pectin are packed in high quantities. While soluble fibre softens the stool, the insoluble fibre acts like a scrub brush to clean the digestive tract. Thus, taking sweet potato in any form – roasted, steamed, or boiled can do the trick.
9. Chia Seeds
Chia seeds are amongst the most fibrous foods. They contain 85% insoluble fibre and 15% soluble fibre. As they can absorb up to 12 times their own weight in water to form a soft gel, it helps add bulk to the stool. Take a handful of chia seeds daily as a natural remedy for constipation. They can be sprinkled or mixed into dips, salad dressings, or desserts
10. Flaxseeds
Just like chia seeds, flaxseeds too are well-touted for their beneficial impact on the gut. Known for their natural laxative properties, they are rich in both soluble and insoluble dietary fibre. According to the results of a study, a flaxseed-supplemented diet has increased stool frequency. Flaxseeds can be added to a bowl of morning cereal or yoghurt. However, pregnant women and lactating women are advised not to use flaxseeds.
11. Sesame Seeds
Sesame seeds have an oily composition. Both black and white sesame seeds are full of nutrients and essential oils that help relax and lubricate the body. They moisturize the intestines, thereby easing the passing of dry stools. Sesame seeds can be added to cereals and salads.
12. Citrus Fruits
Citrus fruits like oranges, limes, and grapefruits make up for a low-calorie refreshing snack. They are rich in fibre which adds bulk to the stool. Its soluble fibre, pectin, accelerates the food’s movement through the digestive tract. Naringenin, a flavonol present in citrus fruits, increases fluid secretion in the colon, thus acting as a laxative for the body.
13. Raisins
Raisins are a common dry fruit. They are a rich source of tartaric acid and are high in dietary fibre and sorbitol, natural sugar. These properties make raisins a wonderful natural laxative. Soak a handful of raisins in a small bowl of water. Let it stay soaked overnight. Add soaked raisins to salad, cereal, or a bowl of yoghurt. You can enjoy them ‘just soaked’ as well.
14. Banana
Banana is one of the best home remedies for constipation immediate relief. Ripe bananas are a rich source of fibre which helps absorb water and makes the stool soft and bulky. This eases the movement of the stool through the digestive tract. Also, it helps stimulate the good bacteria present in the gut thus making the digestive system healthy.
15. Figs
Figs, known as ‘anjeer’ in Hindi, can offer immediate constipation relief. They are rich in fibre and possess laxative properties. Soak two figs in a small bowl of warm water and let them stay overnight. Eat the soaked figs at any time of the day and drink the liquid too. In fact, this is one of the best home remedies for constipation in kids.
16. Fruits
Fruits like apples, pears, and kiwis are a rich source of fibre. They are high in naturally occurring sugar which makes them a perfect laxative. Eat them with peels for an added fibre intake.
17. Prunes
Prunes, or dried plums as they are commonly called, are a rich source of fibre. They are high in sorbitol, naturally occurring sugar and gut-healthy phenolic compounds. These properties make them one of the perfect home remedies for constipation. You can drink 250 ml of prune juice every morning. Alternatively, if you prefer eating prunes, eat 5-10 prunes every day depending upon the severity of constipation.
18. Triphala
Triphala is marked as a wonder Ayurvedic formula to help relieve constipation. It is known for its laxative properties and thus works wonders in the gut. Mix around two teaspoons of Triphala powder in lukewarm water. Drink the mixture at bedtime.
19. Porridge
Dalia is a plant-based superfood. It is a rich source of fibre and important vitamins that effectively help settle constipation. In addition to its fibrous properties, it is loaded with magnesium, a nutrient vital for body processes that keep constipation under control. Add a bowlful of dalia to your daily diet.
20. Water
In addition to all the constipation remedies mentioned above, water is by far the most important. Dehydration is one of the main reasons that spur constipation. Also, if the body is not well hydrated, it gives rise to other medical issues which may aggravate constipation. So, drink 8-10 glasses of plain water daily to keep the fluid levels up.
Conclusion
While the home remedies for constipation promise to provide immediate constipation relief, it’s important not to miss out on medical consultation if the symptoms get severe and prolonged. Also, following a good exercise routine is important. Good diet, adequate exercise, and ample rest together form effective ways to relieve constipation.
