From babies to the elderly, almost everyone has suffered constipation at some point. Although not a serious condition, constipation can cause plenty of discomfort and pain. Keep reading to learn some home remedies for constipation and getting back to normal.

What Is Constipation?

Constipation is a condition of having fewer than three bowel movements a week. The bowel movements/ stools are usually hard, dry, lumpy and painful to pass. Sometimes there’s also a feeling that not all stool has passed. Constipation is defined as passing stool fewer than three times a week. The normal length of time varies widely from person to person. There are some people who have bowel movements three times a day. Others have them a few times a week.

Constipation is known as one of the most common gastrointestinal complaints. Going longer than 3 or more days without bowel movements, on the other hand, is usually too long. After 3 days, the stool gets more difficult to pass. In other words, a person is considered to be constipated when bowel movements result in the passage of small amounts of hard, dry stool, usually fewer than three times a week.

Before we look at the home remedies for constipation, lets look at the symptoms.

Below are a few symptoms of constipation:

1. Absence of at least 3 bowel movements in a week.
2. Passing large, hard, dry or lumpy stool.
3. Stomach ache.
4. Bloating
5. Pain or straining when passing stool.
6. Feeling full, even after a bowel movement.
7. Feeling that there is a blockage in the rectum

What causes constipation?

There are different causes of constipation and they are discussed below:

•   Consuming too many dairy products.
•   Stress and depression or anxiety.
•   Not enough dietary fibre, for example in fruits and vegetables.
•   Lack of exercise or not enough activity.
•   Not taking enough fluids, for example, water.
•   Certain medical conditions
•   Pregnancy
•   Change in diet or daily routine

Naturally, preventing constipation is all about avoiding all the above causes of constipation. This can include:

•   Taking plenty of fluids daily
•   Regular exercises
•   Consuming enough dietary fibre as in fruits and vegetables.

Home Remedies For Constipation.

This includes tips and tricks that can be done at home to relieve constipation. Below, are ways to relieve constipation naturally and at home:

1. Abdominal Massage: 

This can be very beneficial home remedies for constipation. To do this, while lying on your back, press your abdomen in a clockwise motion for at least 10 minutes. The clockwise motion helps push stool in the colon toward the rectum. This massage can be done up to twice a day. Drinking hot tea or hot water before the massage can further improve the gastrointestinal system.

2. Exercise: 

Another home remedies for constipation is exercising. Regular exercise can help maintain healthy bowel movements. Running can shake up the intestines and colon in a way that encourages the stool to move. Other sports activities like dancing, or even walking for 10 to 15 minutes once or twice a day can also help. This means that both vigorous and passive physical activity can have a positive effect on the bowels.

3. Eating Enough Fibre: 

This is also one of the very effective home remedies for constipation. The daily recommended amount of fibre consumption is 25 to 30 grams of fibre. Eating enough fibre can contribute to a healthy digestive system. Fibre can be either soluble or insoluble fibre. Soluble fibre gives stool density, while insoluble fibre can contribute to the pace at which stool moves through the colon. Foods rich in fibre contain soluble and insoluble fibre. Examples of foods rich in fibre are fruits, vegetables, oats, etc. incorporating these foods into your diet can help provide your body with the fibre requirements needed to fight constipation.

4. Use Of Castor Oil: 

Castor oil is a natural laxative that is gotten from the castor bean. It can be taken orally to stimulate bowel movement. Castor oil lubricates the intestines and causes contraction of the intestine. Castor should be taken with directions from a doctor, usually one or two teaspoons on an empty stomach. Bowel movement can occur up to eight hours later that is why castor oil is seen as home remedies for constipation.

5. Drinking Caffeinated Coffee: 

This is a very effective home remedies for constipation because caffeinated coffee can stimulate bowel movements. Just like castor oil, caffeine can cause intestinal muscles to contract, thereby stimulating bowel movement. This type of stimulation can move the stool toward the rectum. It is important to note that caffeinated coffee can be dehydrating. Drinking plenty of water is very necessary, so as not to worsen constipation. 

Read Also: 13 Great Health Benefits Of Cucumber

6. Tea: 

As earlier stated, warm liquids like tea and water can be soothing to the gastrointestinal and digestive systems. Some teas have been proven to help alleviate constipation. Some type of tea are good home remedies for constipation. The tea are:

• Black Or Green Tea: This works similar to coffee in stimulating the bowels.
• Peppermint: This can soothe an upset stomach and move stool through the intestines.
• Licorice Root: This tea has anti-inflammatory properties that can ease the digestive system after a meal.
• Ginger: Ginger is a warm spice that can generate heat and speed up digestion.
• Dandelion Root: This tea stimulates the liver, thereby alleviating mild constipation.
• Chamomile: This tea relaxes the digestive muscles. This can prevent the bowels from moving on their own during tension and stress.

7. Aloe Vera: 

Home remedies for constipation include drinking aloe vera juice. Drink the juice plain or add it to your smoothies or other beverages to help alleviate constipation. Aloe vera juice can soothe the digestive tract.

8. Lemon Juice: 

The juice from this incredible fruit can help flush toxins from the body. Lemon juice is a natural digestive aid that can be added to drinking water or tea to enhance bowel stimulation. To achieve this, freshly squeezed lemon juice is preferable.

9. Vitamins: 

The following vitamins can help to keep the digestive system balanced:

• Vitamin B1
• Vitamin B12
• Vitamin B5
• Vitamin B9
• Vitamin C

10. Coconut Water: 

Coconut water can be hydrating and detoxifying. It also stimulates the digestive system. Magnesium which is naturally found in coconut water helps the muscles in the intestine to move faecal matter out of the body.

11.  Baking Soda: 

This popular household ingredient can be used to clean out the colon. Make a solution of one teaspoon of baking soda to approximately one-fourth cup of warm water. The baking soda reacts with stomach acids to stimulate a bowel movement which is the reason it is seen as home remedies for constipation. 

12.  Revisit The Squat Posture: 

Surprised? This is the pooping position. Squatting or using a stool can help you pass stool more easily. This is one of the easiest home remedies for constipation.

13.  Magnesium Supplements: 

Getting enough magnesium is one of the home remedies for constipation. Oral magnesium supplements function as osmotic laxatives. This means that they pull water into your digestive system, which helps to soften your stool. Magnesium can also be gotten from the dies. Most foods rich in fibre are also rich in magnesium. A typical example is dark leafy vegetables.

14.  Avoid Dairy Foods: 

Especially in people with intolerance, that is lactose intolerance, taking dairy products like milk can worsen constipation. If this is the case, removing dairy products from the diet can help to relieve the symptoms of constipation.

15.  Eat Some Kiwi: 

Kiwi, a delicious fruit, is naturally high in fibre. This suggests that eating this fruit can help to bring relief to constipation.

16.  Flaxseed Oil: 

Consuming flaxseed oil is anther home remedies for constipation. A scientific study has shown that flax seed oil works well in treating constipation. Flaxseed oil is sometimes sold in capsules over the counter.

17.  Limit Alcohol Consumption: 

This is very important because alcohol can cause dehydration, which in turn can lead to constipation.

18.  Cut Down On Low Fibre Foods: 

It has been established that fibre helps to relieve constipation. This goes to say that low fibre foods can cause constipation, for example, processed foods. In all, home remedies for constipation is to cut down on the low-fibre foods which you eat.

19.  Do Not Suppress The Urge To Poop: 

In many ways, this is bad for you. Whenever you feel the urge to poop, go right ahead and do not suppress it.

20.  Eating Prunes: 

In addition to their high fibre content, prunes also contain sorbitol. Studies have shown that sorbitol has a laxative effect. Eating prunes is one of the surest home remedies for constipation. Furthermore, dried prunes are known to keep bowel movements regular. Research has confirmed that drinking prune juice; at least a six-ounce glass of prune juice every morning can end constipation. Besides prunes, raisins and figs can also provide this effect. Dried prunes, raisins and figs have even more fibre than prune juice.

Read Also: Health Benefits of Bitter Kola

Conclusion

Constipation is a condition of having fewer than three bowel movements a week. The bowel movements/ stools are usually hard, dry, lumpy and painful to pass. Constipation causes discomfort and pain.  Some of the symptoms of constipation are, the absence of at least 3 bowel movements in a week, passing large, hard, dry or lumpy stool and stomach ache. Some of the causes of constipation are, consuming too many dairy products, stress and depression or anxiety, not enough dietary fibre, for example, fruits and vegetables and lack of exercise or not enough activity.

Home remedies for constipation help to relieve constipation naturally at home. Some of them are, eating foods rich in fibre, drinking enough water and fluids, exercising, coconut water and baking soda. 

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