12 home remedies to get relief from constipation
Constipation is not a rare issue. Most of us have faced it at some point in time. However, we don’t discuss it as openly as we do for a common cold or fever. Hence most of us tend to be ignorant about the simple home remedies that are great constipation treatment options. Here’s a list of home remedies to relieve constipation quickly.
Increase your water intake
Lack of fluid in your intestine can result in constipation. In fact, constipation is directly related to dehydration of the colon. This is why you should increase your water intake to avoid the discomforts of constipation. Make sure you drink at least 10 cups of water each day so that you’ll have an easier time in the bathroom.
Increase your fiber intake
Food is medicine, they say. Fibrous foods are best as a constipation treatment option. Increase intake of high-fiber foods which will drastically improve your digestive health. Avocado, berries, peas, broccoli, corn, chia seeds, legumes, etc. are rich sources of fiber. Ideally, you should consume around 25 grams of fibrous food through your daily diet if you are a woman. For men, the ideal quantity is 38 grams.
One of the easiest home remedies for constipation is olive oil. Consumption of nutrient-rich olive oil can give you multiple benefits. It boosts the production of bile, reduces swelling in the intestine, stimulates the digestive system, smoothens the bowel movements, etc. Take two spoons of olive oil every morning on an empty stomach. You can follow this home remedy for constipation treatment daily till you get relieved from the problem.
Don’t skip exercise
Sometimes your lifestyle choices can result in sporadic bowel movements. Exercise can significantly reduce the symptoms of constipation, according to a recent study. Go for a short walk after your meals. The movement will help the pelvic muscles and stimulates digestion. You can also try out pelvic floor exercises as a daily routine.
Intake of prunes
Prunes are dried plums. This small fruit has numerous benefits for your health. It is rich in insoluble fiber and hence it’s a great home remedy for the treatment of constipation. It is also rich in sorbitol. Include a cup of prune juice in your diet. Or eat 6–7 prunes per day to get constipation relief.
Foods rich in magnesium
Magnesium has a great role to play in constipation treatment. You can increase your magnesium intake through food or supplements. Leafy vegetables, spinach, nuts, seafood, etc. are rich in magnesium. Moreover, you can have magnesium citrate which is available as an over-the-counter medicine.
A coffee in the morning not only stimulates your brain but also your bowel movements. Coffee can increase the frequency of your bathroom visits. Go for caffeinated coffee if you are suffering from constipation. It contains fiber, oil, water, etc. which will improve your bowel movements. Drink one or two cups of coffee, but not more than that.
An imbalance in the gut bacteria can result in constant constipation. Moreover, probiotic food or probiotic supplements can give you relief from the condition. Probiotic food can also enhance lactic acid production. This will improve your gut movements. However, do not expect immediate constipation relief with probiotic food. It will take up to four weeks for probiotic food to have an effect on your bowel movements.
Here’s another great home remedy to treat constipation. Take a cup and fill the quarter of it with warm water. Mix a spoon of baking soda in it. Drink it to relieve constipation quickly. This is one of the home remedies to bring down the pain and pressure related to constipation. This bicarbonate solution is best to give you relief from heartburn as well.
Include herbs in diet
Another home remedy among treatments for constipation is a diet with high content of herbs. Include fenugreek, flax seeds, etc. in your diet. They are bulk laxatives which are effective in constipation treatment. You can also treat constipation using purgative herbs. It includes aloe, senna, etc. Make sure you don’t use these herbs for a prolonged period.
Grape and grape water
Grape water is quite famous as a constipation treatment option. It is rich in insoluble fiber. It helps in regulating your bowel movements. You can eat a bowl of grapes every morning. Moreover, you can include a cup of grape juice in your diet. As an alternative, you can put raisins in water for two days and drink the solution.
Honey is considered as a natural laxative. To get relief from constipation, take one spoon of honey thrice a day. Or you can mix one spoon of raw honey in warm water and drink it 30 minutes before your meals.
Make sure you consult a doctor if the symptoms get severe or last for a longer period.