6 Must Try Home Remedies To Treat Constipation

Constipation is a common digestive issue that affects people of all ages. It occurs when you have difficulty passing stools or have infrequent bowel movements. This condition is often characterized by hard, dry, and small stools that are difficult to pass.

There are many factors that can contribute to constipation, including poor diet, lack of physical activity, certain medications, medical conditions, and lifestyle factors.

The symptoms of constipation can range from mild to severe, and may include abdominal discomfort, bloating, gas, and a feeling of incomplete bowel movements. Chronic constipation can also lead to complications such as hemorrhoids, anal fissures, and rectal prolapse.

Fortunately, there are many ways to manage and prevent constipation, including increasing your fiber intake, drinking plenty of water, exercising regularly, and establishing regular bowel habits. In some cases, medication or medical procedures may be necessary to treat chronic constipation.

If you experience frequent constipation or other digestive issues, it is important to consult with your healthcare provider to determine the underlying cause and to develop an appropriate treatment plan.

# Increase fiber intake

The best remedy for constipation is increasing your fibre intake in food. Eating more fibre rich foods can help add bulk to the stool, making it easier to pass. Fibre adds bulk to the stool, making it easier to pass.

Fibre is of two types, soluble and insoluble. Soluble fibre can form a gel-like substance by dissolving in water that can soften the stool. Insoluble fibre adds bulk to the stool as it does not dissolve in water and helps it pass more easily.

It's important to gradually increase fibre intake to avoid bloating, gas, or discomfort. Aim for at least 25-30 grams of fibre per day for adults.

# Drink more water

Drinking more water is important to help relieve constipation and can be an instant constipation relief. When the body is dehydrated, it can cause the stool to become hard and difficult to pass. Drinking plenty of water helps soften the stool, making it easier to pass.

The amount of water a person needs can vary depending on age, gender, weight, activity level, and climate. A general guideline is drinking at least eight glasses of water daily. However, some people may need more or less depending on their individual needs.

# Exercise

Regular physical activity, can help stimulate the digestive system and promote bowel movements.

- Walking: Taking a brisk walk for 30 minutes a day can help stimulate your digestive system and get things moving

- Yoga: Certain yoga poses, such as the Cat-Cow pose and the Wind-Relieving pose, can help stimulate digestion and relieve constipation

- Squats: Squats can help stimulate your bowels and promote regular bowel movements

- Pelvic floor exercises: Pelvic floor exercises, such as Kegels, can help strengthen the muscles that control bowel movements and prevent constipation

- Abdominal massage: Gently massaging your abdomen in a clockwise direction can help stimulate digestion and promote bowel movements.

# Try natural laxatives

Several natural laxatives may help to relieve your symptoms and provide immediate constipation relief. Here are some options:

- Eating fibre-rich foods such as whole grains, fruits, vegetables, and legumes, can help to soften your stool and promote regular bowel movements

- Prunes can help to relieve constipation as they are natural laxatives. They provide immediate constipation relief at home

- Flaxseeds are a good fibre source and can help bulk up your stool and relieve constipation

- As one of the most reliable constipation home remedies, Aloe vera has a natural laxative effect and can help relieve constipation.

# Drink herbal tea

Certain herbal teas, such as peppermint or ginger tea, also act as natural constipation home remedies. They may help stimulate the digestive system and relieve constipation.

- Senna is a natural laxative often used to treat constipation and can be found at health food stores or online

- Peppermint tea helps relax the muscles in your intestines and relieve constipation

- Ginger, one of the most preferred constipation home remedies, has anti-inflammatory properties that can help to soothe your digestive system and relieve constipation

- Dandelion tea can help to stimulate your digestive system and relieve constipation

- Fennel tea can help to relieve bloating and gas, which are common symptoms of constipation.

# Use a footstool

Using a footstool while sitting on the toilet can help to relieve constipation by promoting a more natural position for bowel movements.

When you sit on a toilet with your feet on the ground, your puborectalis muscle partially contracts, creating a bend in your rectum. This bend can make it difficult to pass stool.

However, when you elevate your feet on a footstool, your knees are brought closer to your chest, straightening out your rectum and making bowel movement easier. It is among the simplest of constipation home remedies.