Constipation is a common digestive issue marked by difficulty passing stools or having fewer bowel movements than usual. While occasional constipation is usually harmless, chronic constipation can lead to discomfort and even complications such as hemorrhoids or anal fissures.
Constipation can result from a range of factors, including a low-fibre diet, dehydration leading to hard stools, lack of physical activity slowing digestion, ignoring the urge to defecate disrupting the natural rhythm, and certain medications like pain relievers and antidepressants inducing constipation as a side effect.
Here are 12 tried-and-tested home remedies to combat constipation:
Milk and ghee: Drinking warm milk with ghee before bedtime lubricates the intestines and softens stools for easier passage.
Seed power: Consuming a tablespoon of a mixture of flaxseeds and sesame seeds daily adds fibre to the diet. It aids digestion and promotes regular bowel movements. Additionally, drinking fenugreek water, prepared by boiling fenugreek in water, cooling, and straining it, twice a day can further promote digestive health.
Carom seeds: Chewing on carom seeds after meals aids digestion by stimulating the release of digestive enzymes and preventing gas buildup in the intestines.
Go guava: Drinking guava water, made by boiling guavas in water and straining, helps soften stools and promote bowel movements due to guava's fibre content and natural laxatives. Eating guava also helps.
Papaya prowess: Eating ripe papaya or drinking papaya juice stimulates digestion with papain enzyme and provides fibre and water to soften stools and ease constipation.
Increase fibre intake: Consuming a diet rich in fibre can help soften stools and promote regular bowel movements. Include fibre-rich foods such as fruits, vegetables, whole grains, and legumes in your diet.
Prunes: Prunes are a natural laxative and are rich in fiber and sorbitol, a sugar alcohol that has a laxative effect. Eating prunes or drinking prune juice can help alleviate constipation.
Warm water with lemon: Drinking a glass of warm water with lemon juice first thing in the morning can help stimulate bowel movements and aid digestion.
Herbal tea: Certain herbal teas, such as peppermint tea, ginger tea, or dandelion tea, can have a mild laxative effect and help relieve constipation.
Probiotics: Probiotics are beneficial bacteria that help maintain the balance of microorganisms in your gut. Consuming probiotic-rich foods such as yogurt, kefir, or fermented vegetables can help improve digestion and relieve constipation.
Drinking plenty of water: Keeping yourself hydrated throughout the day can help soften stools and make them easier to pass. Aim to drink at least 8 glasses of water a day, and more if you are physically active or live in a hot climate.
Exercise regularly: Engaging in regular physical activity can help stimulate the muscles in your intestines and promote bowel movements. Aim for at least 30 minutes of moderate exercise most days of the week.
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