Due to poor daily routines, people are experiencing a variety of stomach-related problems these days. There can be two common reasons for this: firstly, not eating on time, and secondly, consuming excessive amounts of food from outside. Oil and spices are used more in processed food, which is not good for digestion. This causes problems such as acidity and headaches, and it also leads to the accumulation of feces in the stomach. As a result, the digestive system gradually weakens. But you don’t need to worry. We will provide you with some natural way (Home Remedies) that can be followed to alleviate constipation.
If your stomach is not properly cleansed in the morning, you may experience gas, acidity, stomach heaviness, headaches, and other discomforts throughout the day. You also cannot deny that if your stomach is upset, then the day is also bad. Today, constipation is a significant issue that can lead to numerous health problems. Sometimes, the severity of the situation can reach a point where it poses a threat to your life. In such a situation, it is crucial to treat constipation. So, before learning about home remedies for constipation, let’s first understand what constipation is, its causes, and its symptoms.
What is Constipation?
Constipation is a condition in which stool becomes hard and difficult to pass during bowel movements. Sometimes, there may be pain in the abdomen and rectum during defecation. If bowel movements occur less than three times a week, this condition is considered constipation. Due to constipation, you may experience irregular bowel movements or incomplete emptying of the bowels. This health issue can affect anyone, regardless of their age. Sometimes it lasts for a short period, and sometimes it can endure for a long time. It is important to understand that constipation is not a disease, but rather a symptom of other physical disorders. Drinking a smaller amount of water can contribute to constipation. However, the main causes of constipation include aging, the intake of certain medications, and reduced or lack of physical activity.
Why does Constipation occur?
Among the many causes of constipation, factors related to daily life and diet contribute to this condition
- Lack of fiber in your diet. That means you eat less or no fiber-rich food.
- People who do not eat green vegetables also experience constipation.
- People who regularly consume products made from flour may also experience constipation.
- Eating more or less than necessary can also cause constipation.
- People who do not drink enough water may also experience constipation.
- People who consume oily and fast food often experience constipation.
- People who consume excessive caffeine may also experience constipation.
- People who are less physically active and sit in one place for hours also experience more problems with constipation.
Symptoms of Constipation
The symptoms of constipation can vary for each individual and are dependent on the severity of the condition. The symptoms mentioned below are some of the common signs of constipation.
- You have a decrease in bowel movements compared to your usual frequency.
- Hard and dry stool, which may be painful to pass.
- Need to apply more pressure while passing stool.
- You have to sit for a long time in the toilet.
- Even after having a bowel movement, you still feel like your stomach isn’t empty.
- Cramping or pain in the stomach.
- Mouth ulcers.
20 Natural Home remedies to relieve Constipation
You don’t have to worry too much about how to treat constipation. You can utilize simple home remedies to help eliminate it and even prevent it. Let’s explore some home remedies to alleviate constipation.
Water: Lack of water in the body can also cause stomach problems. Therefore, individuals suffering from constipation should drink 14-15 glasses of water daily. This will keep your stomach clean and light and your constipation problem will go away.
Consumption of milk and ghee: Consuming ghee can cure chronic constipation. It contains butyric acid, which helps in making the process of bowel movement easier. Consuming ghee daily improves digestion and maintains a healthy digestive system. To get rid of the problem of constipation, you can consume milk and ghee. For this remedy, mix one spoonful of ghee in a glass of warm milk and drink it before going to bed at night. This will thoroughly cleanse your stomach.
Papaya: Papaya works as a lubricant for the intestines, that is, it can soften the stool and clean the stomach. Papaya is like a superhero for constipation. It has a special stuff in its juice called papain that helps digest food. This amazing fruit can also cleanse your body, making it a great way to relieve constipation.
Consumption of Raisins: Consuming raisins provides quick relief from stomach problems. For this, 9-10 raisins have to be soaked in water. Take out its seeds in the morning and consume it with hot milk. This will solve your constipation problem.
Flaxseeds: Flaxseeds are a natural remedy for constipation. They have something called soluble fiber that can help clean your intestines and make constipation better. It contains more fiber and fewer carbohydrates, which helps improve digestion by enhancing the digestive system. Flaxseed contains many antioxidant properties that help regulate hormones in the body. Therefore flaxseed is useful in constipation.
Hot water and lemon: Drinking warm water with lemon on an empty stomach after waking up in the morning is highly beneficial. Drinking lemon mixed with lukewarm water on an empty stomach in the morning can relieve the problem of constipation.
Baking soda: Baking soda, also known as sodium bicarbonate, can prove to be an effective, efficient, and inexpensive remedy for constipation. Sodium bicarbonate is an antacid ingredient that can be used to relieve heartburn and indigestion caused by excess stomach acid. These benefits related to the digestive system can help reduce the risk of constipation. Keep in mind that excessive consumption can also be harmful.
Honey: Honey is considered natural and beneficial, and it can be used as a home remedy for constipation. Antioxidant, antimicrobial, and anti-inflammatory properties are found in it, which prove useful in preventing constipation. Mixing 1 teaspoon of honey in 1 glass of warm water and drinking it on an empty stomach in the morning can relieve the problem of constipation.
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Plum: Aloo Bukhara, also known as Plum, can treat constipation. Adequate amounts of fiber are found in it, which are beneficial for cleaning the stomach. It cleanses the stomach by increasing the amount of stool. Therefore, Aloo Bukhara is considered beneficial for relieving constipation. You can eat Aloo Bukhara as it is or drink its juice.
Apple: Apples are very beneficial for health. Eating an apple with its peel provides an adequate amount of fiber to the body, which can be beneficial for relieving constipation. If you eat an apple daily on an empty stomach, you will not have the problem of constipation. Apple is included in the list of food items considered beneficial for relieving constipation.
Cumin and celery: Consuming cumin and celery is considered beneficial for stomach-related problems. For this recipe, roast and grind 2 tablespoons of celery and 2 tablespoons of cumin. Also add 1/2 teaspoon of black salt to it. Just take a small amount of this mixture and consume it with warm water. This remedy cleanses the stomach and provides relief from various issues such as acidity, vomiting, and stomach pain. Drinking it daily increases the body’s metabolism and strengthens digestive power.
Triphala: Triphala powder is made by mixing three fruits, namely Amla, Myrobalan, and Baheda, in equal quantities. This is a highly potent and time-tested Ayurvedic remedy for treating constipation. Taking half a teaspoon of Triphala powder with warm water every night before sleeping will help in clearing your stomach as soon as you wake up in the morning. By taking it daily, your long-standing problem of constipation will also be cured.
Citrus fruits: Citrus fruits contain vitamin C, which can help reduce the symptoms of constipation. Taking Vitamin C as a remedy for constipation can help improve the function of your digestive system. Vitamin C also aids in the elimination of harmful toxins from the body. It softens the stool, which helps to cleanse the stomach and alleviate the problem of constipation.
Fig: Figs are considered to be a very effective remedy for patients suffering from constipation. Its seeds soften the stool, making it easier to pass through the anus. The fiber present in it helps facilitate bowel movement. Therefore, figs are consumed as a remedy for constipation.
Olive oil: Olive oil is an Ayurvedic treatment for constipation. This oil softens the stool, so there is no need to exert force while defecating, and it helps to cleanse the stomach easily.
Take probiotics: Probiotics can help relieve chronic constipation. Probiotics are beneficial bacteria that naturally reside in our intestines. People who suffer from chronic constipation have an imbalance of these bacteria in their intestines. In such a situation, consuming more probiotic foods can help improve this balance and prevent constipation. For this, you can eat curd, pickle, etc.
Consume more fiber: To quickly alleviate constipation, incorporate a higher amount of fiber-rich foods into your diet. Fiber improves digestion and helps maintain intestinal health. By consuming fiber-rich foods, the stool becomes soft and passes easily. You should include 20 to 30 grams of fiber in your daily diet. For this, you can eat green leafy vegetables, whole grains, chickpeas, almonds, and fruits, etc.
Ayurvedic Massage: In Ayurveda, a warm oil massage can be beneficial. You can do it by mixing some celery in warm oil and massaging your lower abdomen with it. This remedy can help alleviate stomach discomfort caused by aches, constipation, or acidity. The warm oil massage can also relax your muscles and alleviate stomach cramps.
Do exercise: Constipation can occur as a result of prolonged sitting or a lack of physical activity. To avoid this, engage in 30 minutes of exercise daily. Exercising daily helps improve digestion and provides relief from constipation. For this, you can include walking, jogging, and swimming in your routine.
Create a routine: Try to relax by taking breaks and going to the restroom. Throughout the day, you will have many opportunities to read the newspaper or make important calls. However, try to prioritize completing the tasks you intended to do after using the toilet.
What you should eat or not eat during constipation?
If the diet remains balanced, there will be no risk of any kind of disease. Therefore, it is important that whatever you eat is clean and hygienic. Now, we will discuss what you should eat to prevent constipation.
Eat this:
Legumes: Legumes contain more fiber than other vegetables. You can either eat it by adding it to soup or make a salad out of it. Vegetable can also be made from beans. If symptoms of indigestion appear, increasing one’s intake can be beneficial.
Fruits: Although eating fruits is beneficial in every way, papaya, apple, banana, and grapes are particularly beneficial for constipation. They contain a significant amount of fiber, which can aid in cleansing the stomach.
Dry fruits: Dry fruits such as raisins, walnuts, figs, and almonds contain more fiber. Consuming them regularly can help prevent constipation.
Popcorn: Eating popcorn as a snack can provide relief from constipation because it is a good source of both fiber and calories. It may be better to use plain popcorn instead of flavored popcorn for this.
Oatmeal: Oats contain a unique type of fiber called beta-glucan, and they are low in fat. They also contain iron, protein, and Vitamin B1.
Liquid Substances: If you want to keep constipation at bay, it is important to consume an ample amount of liquids. One must drink at least 10-12 glasses of water throughout the day. Apart from this, one can consume juices made from various types of fruits and vegetables. Due to this, the intestines do not face any problems in digesting food, and the body can always remain hydrated.
Don’t eat these:
Some foods may contribute to constipation. These foods include:
Sugary beverages: Sugary beverages, such as cold drinks or sherbets made with sugar, can upset the stomach.
Fried foods: Consuming items such as chips, chaat, and pakodas can lead to indigestion and constipation.
Tea and Coffee: Individuals who experience constipation should also refrain from consuming tea and coffee.
Alcohol and Smoking: Smoking is detrimental to your digestion. It can directly affect your small and large intestines, leading to constipation. Drinking excessive amounts of alcohol, such as wine, can also have negative effects on your digestion. If you consume an excessive amount of these, it can slow down the rate at which your stomach empties.
Junk Food: You should avoid pasta, burgers, pizza, or microwaved foods. If symptoms of indigestion occur, it may be necessary to pay attention to one’s diet.
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