Having constipation means that your stomach is not cleaned or you have deficiency of fluid in your body. During constipation the person can not feel freshness. If you have been suffering from constipation for a long time and you do not treat this disease, it can take the form of a chronic illness. On constipation, a person also has stomach problems. Just like the pain of stomach, being anxiously feeling fresh, not completely exhausted from the body, etc.
Constipation has a variety of causes but is often the result of slow movement of food through the digestive system. There are many natural ways to help relieve constipation. You can do these in the comfort of your own home and most of them are even supported by science.
Here are the natural home remedies to relieve constipation.
1. Eat more fiber, especially soluble, non-fermentable fiber
People who are constipated are often told to increase their fiber intake. This is because increasing fiber intake is thought to increase the bulk and consistency of bowel movements, making them easier to pass. In fact, one recent review found that 77% of people with chronic constipation benefited from supplementing with fiber. However, some studies have found that increasing fiber intake can actually make the problem worse.
2. Drink Coffee
For some people, coffee can increase the urge to go to the bathroom. This is because coffee stimulates the muscles in your digestive system. In fact, one study found that caffeinated coffee can stimulate your gut in the same way that a meal can. This effect is 60% stronger than drinking water and 23% stronger than drinking decaffeinated coffee. Coffee may also contain small amounts of soluble fibers that help prevent constipation by improving the balance of your gut bacteria.
3. Exercise
Studies on the effect of exercise on constipation have shown mixed results. In fact, many studies have shown that exercise does not affect the frequency of bowel movements.
4. Fiber
Fiber acts like a pipe cleaner, scrubbing food and waste particles from your digestive tract and soaking up water. It adds bulk to your stool, giving the muscles of your GI tract something to grab on to, so they can keep food moving along. Aim for 20 to 35 grams of fiber a day to stay regular. Foods particularly high in fiber include bran cereals, beans, lentils, oatmeal, almonds, barley, many vegetables, and fresh and dried fruits. All of these things can be home remedies for constipation. If you’re constipated and taking in additional fiber, be sure to drink more water than usual to keep your stool soft and easy to pass.
5. Mint or ginger tea
Mint and ginger are both proven home remedies to help alleviate a slew of digestive problems. Peppermint contains menthol, which has an antispasmodic effect that relaxes the muscles of the digestive tract. Ginger is a “warming” herb that causes the inside of the body to generate more heat; herbalists say this can help speed up sluggish digestion. In tea, the hot water will also stimulate digestion and provide constipation relief.
6. Lemon water
The citric acid in lemon juice acts as a stimulant to your digestive system and can help flush toxins from your body, providing constipation relief. Squeeze fresh lemon juice into a glass of water every morning, or add lemon to tea; you may find that the refreshingly tart water not only acts as a natural remedy to your constipation but also that it helps you drink more water each day, which will improve your long-term digestion.
7. Raisins
High in fiber, raisins also contain tartaric acid, which has a laxative effect. In one study, doctors determined that panelists who ate four and a half ounces of raisins (one small box) per day had their digested food make it through the digestive tract in half the time it took other subjects who did not. Cherries and apricots are also rich in fiber and can help kick your constipation. Eat these fruits with a bowl of yogurt for the added benefits of gut-soothing probiotics.
8. Caster Oil
This home remedy for constipation has been handed down for generations. One of the primary uses for castor oil is as a laxative; take one to two teaspoons on an empty stomach and you should see results in about eight hours. Why? A component in the oil breaks down into a substance that stimulates your large and small intestines.
