9 Home Remedies to Relieve Constipation Naturally

If you are passing fewer than three bowel movements in a week or if you are experiencing difficulty in passing your stool, then you are constipated.

Some of the most common causes of constipation are dehydration or not including enough fibrous foods in your diet. For more serious conditions, constipation may be the cause of hormonal changes, stress, muscle problems, spinal injuries, structural problems that impact the digestive tract, or cancer.

While there is no definite number of bowel movements an individual must have, anything fewer than three times a week is considered harmful to your health.

Thankfully, several remedies can help with immediate constipation relief at home. But it is important to note that if your problem persists, you will need to speak to a doctor and make certain lifestyle changes as a long-term solution to cure constipation.

You don’t have to look too far to cure your constipation. Every Indian household will have all the medicinal ingredients in their kitchen to cure illnesses ranging from colds and flu to constipation. Here is a list of some of the most effective natural remedies for constipation that will help ease your tensed digestive system:

1. Be Consistent with Your Routine

You might often be tempted to spend a lazy Sunday in bed, but this does not mean that you skip your bathroom breaks. Disrupting your morning bathroom routine can harm your bowel movements.

Irregular bathroom breaks can lead to hardened stools causing your intestine to slow their movement. Maintaining a bathroom routine, such as going to the toilet every morning and before you sleep (even if you don’t feel like it), can keep constipation bouts at bay.

2. Get Regular Exercise

Getting exercise when you are constipated can feel tormenting but will reward you with the relief you desire. Even getting simple exercises such as a walk or a run can stimulate the muscles in your colon and intestines. This is because movement is the best way to stimulate your bowels and awaken them from their slumber. At least 150 minutes of moderate aerobic activity is needed weekly for your body to stay healthy.

3. Drink Enough Water

Hydration is one of the most commonly advised remedies to relieve constipation. Several Indians swear by the power of a glass of lukewarm water in the morning for immediate constipation relief at home. This is because water eases food movement through your digestive system and prevents stools from hardening.

Generally, you must drink around 8-10 glasses of water daily. If you are taking fibre supplements, however, you might want to check with your doctor and possibly increase your water intake.

4. Include Fibrous Foods in Your Meals

Fibre is a crucial part of your diet and you must ensure that you are getting an adequate amount of fibre every day to prevent constipation. Fibrous foods are considered the best home remedy for constipation.

There are essentially two kinds of fibre: soluble and insoluble. The soluble fibre keeps your stool soft by absorbing water, whereas the insoluble fibre ensures your stools are bulky enough to quickly pass through your digestive system.

To ease mild constipation, aim for foods that are highly fibrous while also being easy to digest such as bananas, avocados, berries, etc. As a long-term solution, include plenty of fibre-rich foods in your meals, such as whole grains, fruits, and vegetables.

5. Try Honey

You may have heard your elders say that you must use honey for constipation relief. But you might wonder — is honey good for constipation — and look for some evidence online to back up the belief. The answer to — is honey good for constipation — is yes.

Honey for constipation relief is a well-known cure because it acts as a mild laxative. Honey is laden with enzymes that aid digestive health. You can have honey by itself or even add it to a glass of warm water to treat constipation and stabilise digestion.

6. Consider Magnesium and Fibre Supplements

Including magnesium in your diet can also help relieve constipation. This is because, like fibre, magnesium also pulls water into your digestive system, softening your stools. Similarly, if you cannot supplement adequate fibre through your diet, you can consider taking fibre supplements. However, you must speak to your doctor to know how often you will need to take the supplement and which ones would be more suitable for your condition.

7. Try Yoga

Certain yoga postures can help alleviate constipation. Yoga is both effective and pocket-friendly, making it the best home remedy for constipation relief. Here are some yoga poses to help overcome the distress of constipation:

• Half spinal twist

• Cobra pose

• Legs up the wall

• Wind-relieving pose

The aforementioned yoga poses can aid the digestive tract in passing stool or gas and relieve some constipation problems.

8. Combine Milk and Ghee

An age-old ayurvedic remedy to cure constipation is drinking a hot cup of milk with one or two teaspoons of ghee before sleeping at night. It is believed to be a natural remedy to cure constipation. This gentle and effective method can become a part of your night-time routine to take care of your constipation worries.

9. Have Raisins and Prunes

In addition to being a healthy snack, raisins and prunes are also great ways to relieve constipation. This is because they are packed with fibre that helps clean the digestive tract with ease. You can soak a handful of raisins in water and leave them overnight. When you wake up in the morning, first consume the raisins before getting on with your routine.

As for prunes, they comprise natural sugars called sorbitol that act as a laxative.

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