Constipation is one of the most common disease that affect people of all ages and genders. People suffering from constipation are not able to pass stool with any regularity. People who are fairly regular but are unable to completely empty their bowels may be considered to be constipated as well.
People are constipated if there is a difference with their usual bowel movement. Studies show that more than 4 million Americans deal with constipation on a regular basis. Women are the most frequent constipation sufferers. This may have to do with the slower movement of food through a woman’s intestines, as well as with the effects of female hormones on the GI tract.
Before running to the drugstore for a quick-fix laxative which often worsens the problem, try some simple home remedies to relieve your discomfort, and keep it from coming back.
MAIN CAUSES OF CONSTIPATION
- Insufficient water intake
- Lack of physical activity
- Unhealthy diet
- Irregular defecation habit
- Long term medication
- Overly dependent on laxatives.
Here are some home remedies for constipation:
1. Drink water
Water, water and water. Drink plenty of water every day. It is one of the simplest remedy for most of the disease and most affective to get rid of constipation. There are a lot of people right now who can live each day without drinking water. Hard, dry stools are a common cause of constipation, so the more water you add, the easier it will be to pass the stool. It’s especially important to drink more water when you increase the fiber in your diet. If you had constipation, drink at least 4-5 liters of water every day. Besides, drink 3-4 glasses of water in the morning, before breakfast. This will help flush out waste and toxins. Avoid sugary drinks to replace water. If you don’t like the taste of plain water, give it a squeeze of lemon juice.
2. Olive Oil
Oil also helps to relieve constipation. Olive oil is more than just a healthy and tasty fat. It stimulates your digestive system, which helps get things moving through your colon, and taken regularly it can prevent constipation as well. It forms a protective layer around your colon and reduces the chances of it being ruptured by hard stool.
But don’t use castor oil even though it is recommended by many as it can lead to long term constipation.
- Eat 1 tbsp. of olive oil before breakfast or on an empty stomach. If you don’t like the taste add lemon juice to it.
- Use olive oil for cooking or for salad dressing.
Fiber acts like a pipe cleaner, scrubbing food and waste particles from your digestive tract and soaking up water. As not consuming enough fiber tends to be the most common cause for chronic and severe constipation. This is one of the safest ways to combat constipation and it works for people across all age groups, including toddlers and pregnant women. Fiber helps you to retain water in you colon, which is then used to soften your stool. However, please note that you need to drink plenty of water. Without enough water, the excess fiber can actually make your constipation worse.
- Include flaxseed, prunes, figs, grapes, plum, pear, apricot, berries, carrots, broccoli, plums, pears, carrots, brown rice, wheat germ, pumpkin seeds, sunflower seeds and almonds are rich source of fiber. Eat these on your regular diet.
4. Honey and Lemon
Honey has anti-inflammatory properties and has a mild laxative effect. Honey is more organic than sugar. Lemon contains citric acid, which helps stimulate the colon. It allows your digestive system to remove toxins from the intestinal tract and it also allows undigested food matter to be detached from the intestinal wall.
- Mix lemon juice and honey and drink it regularly. You can add warm water and drink every morning.
- Eat one spoon of raw honey every morning and every evening.
5. Blackstrap Molasses
Molasses contains significant amount of vitamins and minerals such as magnesium, which can help stimulate your digestive system. Magnesium in it is produced naturally by repeatedly boiling sugarcane juice. Magnesium draws water from the surrounding area into your colon, thus making your stool soft and thus easier to pass.
- Eat 1 tbsp. of blackstrap molasses before going to bed and another tbsp. after you wake up. If you prefer, you can mix with warm water to dilute the taste of molasses.
- You can also mix molasses with warm milk or tea and have in the morning breakfast.
6. Aloe vera
Aloe vera is great to treat the skin conditions and to soothe minor cuts and burns. It is equally beneficial in case of constipation as well. It acts as natural laxatives. The gel straight from the plant is more concentrated than commercial aloe juice so don’t overuse it daily.
- Mix 2 tbsp. of pure aloe gel in water or juice and drink in the morning. You can drink its juice without mixing as well.
7. Epsom salt
Epsom salt is an effective home remedy for constipation. It contains magnesium, which helps to initiate the bowel contractions. It also draws water from the surrounding area to the colon, which makes the stool softer, thus making it easier to pass. It is actually a “dry laxative” that is mixed with fluids. Table salt can be useful in terms of drawing water out, but it lacks the magnesium that Epsom has, so use Epsom salt if possible. Check the bottle for dosing.
- Mix 2 tbsp. of Epsom salt with a glass of water or juice and drink it in the morning. If still no bowel movement, repeat after 4 hours.
Probiotics are a collection of ‘benevolent’ bacteria that naturally exist in your digestive canal and helps in the digestive process. If your digestive system is in good health, Probiotics help relieve constipation as well because regular bowel movements are a characteristic of a healthy digestive system. Yogurt is the most common source of live Probiotics. Yogurt that contains probiotics such as Bifidobacterium longum or Bifidobacterium animalishas been shown to promote more frequent and less painful stool passing. Include yogurt in your daily diet.
- Eat a cup of yogurt in the breakfast and throughout the day with any snacks or with meal.
Coffee contains caffeine, which is a natural stimulant for your digestive system. Coffee can stimulate your colon and speed up your trip to the bathroom. However, refrain from over-indulging as coffee is a natural diuretic as well, which means that it causes you to urinate a lot, thus reducing the supply of water that could be softening your stool, making your constipation worse in the process. So make sure to keep drinking water or your constipation could become worse.
- Drink 1 cup of coffee in the morning. Do not drink more than 2 cups throughout the day.
10. Apple Cider Vinegar
Apple cider vinegar is one of the most effective home remedies for constipation. Usually it is known for to apple cider vinegar is known to help aid against digestion. This might be allergic to some people so be cautious before using it. It is acidic in nature so always dilute it.
- Taking a tablespoon of apple cider vinegar mixed with water after meals may help your digestive processes run more smoothly.