Constipation is an extremely common problem to have.
Most of the people won’t admit it, but about 90% of people experience constipation at some point in their lives. And for some, it can be a chronic issue, especially for pregnant women. Unfortunately, constipation can affect your quality of life as well as physical and mental health.
However, there are various natural ways for constipation remedy which you can do in the comfort of your home.
Home remedies for Constipation Cure
It is always best to follow home or natural remedies to cure and prevent constipation. This is because medications of constipation treatment can have side effects. If you notice constipation symptoms, try these home remedies to relieve constipation.
1. Drink adequate water
Regular dehydration is the most common cause of constipation. To prevent this, drink enough water, fluids and stay hydrated.
Drinking more water helps food in moving through the digestive system and stops hard stools.
In general, you should aim to drink 6-8 glasses of water a day. If you are constipated, you may need to drink more.Don’t choose carbonated drinks like sugary soda, as they can make your constipation worse.
2. Regular Exercise
Lack of physical activity is a risk factor for constipation. Studies say regular exercise provides the constipation relief you need.
Any physical movement of the body helps in bowel movements. Making walking or running a part of your routine helps in stimulating the muscles in your intestines and colon.
Also, aim for 30 minutes of aerobic exercise per day for constipation cure.
3. Eat more Fiber
Getting enough fiber in the diet is crucial for people who are constipated. This is because, more fiber intake increases the consistency of bowel movements, making easier to pass stools.
Try eating high fiber foods such as bananas, prunes, berries to treat mild cases of constipation. Include plenty of vegetables, fruits and whole grains to prevent constipation.
People with chronic constipation can benefit from a daily fiber supplement.
4. Prunes or Prune Juice
Eating prunes (dried plums) is a more effective way than other methods of easing constipation.
These prunes contain a compound that triggers the intestinal contraction that makes you pass the stool. The nutrients found in prunes may help in control obesity and diabetes.
Prune juice prevents constipation and colon cancer.
5. Eat Prebiotic Foods
Prebiotics help in preventing chronic constipation. People with chronic constipation experience the imbalance of bacteria in their guts. Prebiotic foods improve the digestive system by feeding bacteria in your gut. This can improve the balance of bacteria in the gut.
Include prebiotics (Eg. Yogurt) in your diet to increase the frequency of bowel movements and improving stool consistency.
6. Castor oil for constipation
This home remedy for constipation has become quite popular. Castor oil may also be used to clean the intestines before a bowel examination. It is also known as a stimulant laxative, which helps in soft stools to come out.
A component in the castor oil breaks down into substances that stimulate your intestines.
7. Sesame Seeds
Sesame seeds are one of the home remedies for constipation. The oily consumption of sesame seeds lubricates your intestines, as well as fiber in the seeds, helps in smoothing bowel movements.
These seeds also help in clearing up worms in your intestinal tract and makes the digestion easy. However, soaking the seeds overnight or grinding the seeds helps the seeds more digestible.
Don’t neglect constipation symptoms, try above home remedies and get relief.
If constipation is left untreated it can lead to health complications such as hemorrhoids or rectal prolapse. If the above home remedies don’t work or you find yourself chronically constipated, talk to your doctor for better treatment.