Cure for constipation: Home remedies and effective lifestyle changes for quick relief

Cure for constipation: Incorporating fibre-rich foods into your diet can promote regular bowel movements. Fresh fruits, vegetables, whole grains, beans, and nuts are excellent sources of fibre (Image: Canva)

Constipation can be an uncomfortable and distressing experience. Whether it's occasional or chronic, finding relief is a top priority. Fortunately, there are various remedies available, ranging from lifestyle changes to over-the-counter medications and even traditional herbal remedies that can do wonders to your constipated stomach.

Let's explore some effective ways to relieve constipation.

Dietary adjustments

Increase fibre intake: Incorporating fibre-rich foods into your diet can promote regular bowel movements. Fresh fruits, vegetables, whole grains, beans, and nuts are excellent sources of fibre, says dietician Priyanka Dhar, Cosmos Hospital.

Stay hydrated: Drinking adequate amount of water is crucial for maintaining healthy digestion. Aim for at least 64 ounces of water per day, unless advised otherwise by a healthcare professional.

Regular exercise: Engaging in regular physical activity, such as walking or yoga, can help stimulate bowel movements by increasing blood flow to the abdomen.

Over-the-counter medications:

Osmotic laxatives: These laxatives, like polyethylene glycol, work by drawing water into the colon, softening the stool and making it easier to pass. They are mild and usually have minimal side effects. However, consult your doctor if you have other health conditions.

Stimulant laxatives: Stimulant laxatives, such as bisacodyl or senna, stimulate the muscles in the GI tract to contract, speeding up bowel movements. They provide quicker relief but may cause cramping and diarrhoea.

Traditional herbal remedies:

Ginger: Ginger has a long history as a digestive aid and may help relieve constipation. It can be consumed raw, as ginger tea, or in supplement form.

Triphala: This herbal remedy, combining Indian gooseberry, black myrobalan, and belleric myrobalan, has been used for centuries to alleviate constipation. It works as a mild laxative and promotes digestive health.

Senna tea: Senna leaves contain compounds that stimulate the digestive tract, promoting bowel movements. However, it should be used cautiously and not as a long-term solution.

Lifestyle changes:

Maintain a healthy lifestyle: A balanced diet, regular exercise, and adequate hydration are fundamental for preventing constipation in the first place.

Avoid prolonged sitting: Sitting for extended periods can contribute to constipation. Try to take short breaks to move around and stretch throughout the day.

Establish a routine: Regularity is key when it comes to bowel movements. Try to establish a consistent schedule for eating and using the bathroom.

When to seek medical advice:

Chronic constipation: If constipation persists for more than four weeks, despite trying lifestyle changes and over-the-counter remedies, it's essential to consult a healthcare professional.

Persistent symptoms: Symptoms such as severe abdominal pain, blood in the stool, nausea, or vomiting warrant medical attention and evaluation.

Family history: If you have a family history of colon cancer or other gastrointestinal conditions, it's important to discuss any changes in bowel habits with your doctor.