Constipation is a very common digestive disorder that affects people of all ages.
Constipation is medically defined as having three or fewer bowel movements in a week. In case of severe constipation, it reduces to less than one bowel movement in a week.
It is caused by difficulty in passing stools mostly because the colon has absorbed more water from the food in the colon, making the stools very dry and hard. This may even lead a person to strain too much to empty the excessively hard stools.
Some of the main causes of constipation are a poor diet with low fiber intake, insufficient water intake, irregular defecation habit, lack of physical activity, pregnancy, aging, changes in routine, weakness of abdominal muscles, hemorrhoids, stress, intake of certain medications, laxative abuse, and certain disease conditions.
This problem can be very frustrating aside from causing discomfort. There are many home remedies to enhance the functionality of your digestive system and treat constipation. These remedies are very easy to follow and very powerful.
Here are the top 10 home remedies for constipation.
Lemons are always handy at home not just to make food tangy or lemonade, but also for many emergency medicinal purposes like weight loss, skin care, proper digestion, eye care, peptic ulcers, respiratory disorders, etc.
Lemons, or more specifically the juice from lemons, can treat constipation. This is one of the simplest and most effective treatments that you can try at home.
Figs are very high in fiber and act as a natural laxative. Figs are rich in anthocyanins and polyphenols .
It is used in traditional medicine for gastrointestinal and inflammatory disorders. Those suffering from chronic constipation should include figs in their diet. For the treatment of constipation, both fresh and dried figs can be used.
When fresh figs are available, eat them with their skin on. The skin contains most of the fiber and calcium. Fig paste has been demonstrated to be an effective treatment against constipation in animal models , .
Being a stimulant laxative, castor oil stimulates the small and large intestines and improves the bowel movement.
The chemical constituents of castor oil are flavonoids, fatty acids, amino acids, terpenoids, phenolic compounds, phytosterols, etc. These compounds are responsible for its anti-inflammatory, antioxidant and hepatoprotective effects.
Different parts of the castor plant are used for medicinal applications like abdominal disorders, arthritis, muscle pain, constipation etc . Castor oil should be taken only for severe cases of constipation. In fact, castor oil also benefits skin and hair care and is used in the cosmetic industry.
Simply swallow one to two teaspoons of this beneficial castor oil on an empty stomach. To improve the taste, you can take it with a fruit juice like orange juice. Within a few hours, you will notice a huge improvement in your condition.
Note: Castor oil can be toxic when taken in large doses. It can cause abdominal cramping when stimulating a bowel movement. You must not repeat this remedy for a prolonged period as it can cause side effects.
Honey is highly beneficial in relieving constipation as it acts as a mild laxative.
The American Journal of Clinical Nutrition in 1995 has reported that the laxative effect of honey observed in healthy volunteers is due to the incomplete absorption of fructose in the body .
You can have it daily to prevent as well as treat constipation. Raw, organic, local honey is the most preferred honey.
Flaxseeds have many medicinal properties and are one of the richest plant sources of fiber and omega-3 fatty acids.
They are also high in phenols, vitamins including vitamin E and K, minerals like magnesium and potassium. Flaxseeds have both anti-inflammatory and antioxidant properties and also act as demulcents.
A paper published in 2015 revealed the dual action of flaxseeds as an effective treatment for constipation and diarrhea . The laxative property of flaxseeds can be very useful in curing mild to very serious cases of constipation.
Note: When you eat flaxseeds, please drink a lot of water as it can cause abdominal discomfort.
Prunes or dried plums are widely accepted as a remedy for constipation in traditional medicine.
This is assumed to be due to the high fiber content of 6 gram/100 gram. The insoluble and soluble fibers present in prunes increase the bulk and water content of stools induce digestive secretions and bowel movement.
The sugar alcohol sorbitol and other phenols which are present in prunes are poorly absorbed by the small intestine and have a laxative effect . So eat prunes regularly if you suffer from a tendency of constipation.
A random trial study done and published in 2011 concluded that prunes were safe, palatable, and more effective than the current standard psyllium therapy .
Magnesium is the fourth important essential abundant mineral in the body. It is vital for bone development. Although this mineral is abundant, many people are magnesium-deficient.
A recent study published in 2017 showed that natural mineral water rich in magnesium and sulfate improved bowel movements in subjects with constipation .
You can get your daily requirement of magnesium from dietary food sources like healthy nuts like almonds, avocados, vegetables like broccoli, squash and green leafy vegetables or legumes like black beans. Magnesium can also be taken in the form of magnesium supplements like magnesium citrate.
Magnesium citrate tablets (300mg), is a great laxative. Take 1 tablet daily.
Caution: Magnesium is safe when taken orally. Do not take more than 350mg of magnesium for adults. Consult your doctor before taking this and for the right dosage and time period. Those with bleeding disorders, kidney problems, restless leg syndrome, pregnant, children, elderly etc. should not take magnesium supplements without the recommendation of a physician.
Spinach is really good for the digestive tract, especially when you are suffering from constipation.
It is rich in fiber and oxalic acid. Spinach is rich in calcium and phosphorus. Among other vegetables, spinach has high vitamin content . Raw spinach has various components that can cleanse, reconstruct and regenerate the whole intestinal tract.
Molasses is one of the best natural laxatives to get your bowels moving.
Blackstrap molasses is rich in vitamins and minerals such as calcium, iron, selenium, magnesium and vitamin B6.
In a study published in 2014 showed that molasses is safe and effective when used as emergency enemas for the management of constipation .
As molasses contains high calories, you must not follow these remedies on a daily basis.
Most often, the cause of constipation is lack of fiber in the diet. Fiber is a kind of material that binds to water in the intestine. This adds volume to the stool and the water softens the stool .
It is essential to eat high-fiber rich foods like beans, potatoes, carrots, brown rice, prunes, wheat germ, fresh fruits, green leafy vegetables, all kinds of nuts, pumpkin seeds, sunflower seeds, broccoli, peas, and so on.
You can also opt for fiber supplements.
Also, when suffering from constipation, it is very important to drink enough fluids. Make sure to drink about 8 to 10 glasses of water daily.
To reap maximum benefit, put water in a copper vessel overnight and drink it first thing in the morning. This will stimulate bowel movements and give you good results within a few days.
Along with water, you can also drink fresh vegetable juice and fruit juice throughout the day. Avoid alcoholic beverages and caffeine, as both cause dehydration and can make your condition worse.
Here are two bonus remedies for all our faithful readers!
Fennel seeds are useful in treating issues like indigestion, bloating, constipation, and irritable bowel syndrome as they encourage smooth muscle movement in the digestive tract.
The essential oils from fennel seeds are mainly composed of anethole, fenchone, limonene, and camphor .
It is used in traditional medicine as a laxative in cases of mild digestive disorder complaints. A randomized trial study published in 2003 demonstrated that fennel seed oil treatment was superior to the placebo treatment in alleviating infantile colic symptoms .
Grapes contain insoluble fiber that helps produce regular bowel movements.
If fresh grapes are not available, then eat raisins soaked in water for a day or two. You must eat the soaked raisins along with water on an empty stomach in the morning.
Note: Grapes is not a good option for those who are diabetic due to its high sugar content. Wash the grapes thoroughly with water containing vinegar before consuming them, as they can be loaded with pesticides. It is preferable to use organic grapes.
Remember that you need to follow the remedies for some time to find out which suits you best. If, however, the problem is not resolved with these natural treatments, your doctor.
The Mediterranean diet emerges from the kind of foods eaten in countries situated along the Mediterranean Sea. These include France,…
Neem is often referred to as Indian lilac as it is endemic to the Indian subcontinent, but its medicinal virtues…
A sudden tingling sensation overtaking your hands, feet, or face is a fairly common complaint reported by people in the…
Is It Possible to Have Anxiety and Depression at the Same Time? Yes, it is not only possible but very…
While keeping a check on your portion sizes, following any healthy, balanced diet can help you achieve your desired weight,…
There is no magic formula to turn back the clock on aging. As the years roll by, the steady onslaught…