Ditch laxatives, try these 8 home remedies for quick relief from constipation, ensure a healthy gut
Cure constipation: Constipation occurs when bowel movements become infrequent or difficult to pass, often due to factors like low fibre intake, inadequate hydration and certain medications. For quick relief from constipation, without relying on heavy laxatives, try these eight home remedies.
Constipation occurs when bowel movements become infrequent or difficult to pass, often due to factors like low fibre intake, inadequate hydration, a sedentary lifestyle, or certain medications. It can also result from gastrointestinal disorders or stress. While laxatives can provide temporary relief, they are not always the best solution. Frequent use of laxatives can lead to dependence, causing your intestines to become less responsive over time. Additionally, laxatives can disrupt the natural balance of electrolytes and fluids in your body, potentially leading to dehydration or imbalances. Overuse may also cause damage to the digestive tract lining. For quick relief from constipation without relying on heavy laxatives, try these eight effective home remedies suggested by Dr Hiral Shetty, an obstetrician and gynaecologist. (Image: Canva)
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Increase fibre intake: Eating fibre-rich foods like fruits, vegetables, whole grains, and legumes adds bulk to your stool, making it easier to pass. Soluble fibre, found in oats and apples, absorbs water to form a gel, while insoluble fibre, in whole grains and vegetables, helps move stool through the digestive tract. (Image: Canva)
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Stay hydrated: Drinking plenty of water throughout the day softens your stool, making it easier to pass. Proper hydration helps prevent hard, dry stools that can lead to constipation. Aim for at least 8 glasses of water daily, and increase intake if consuming high-fibre foods or experiencing dehydration. (Image: Canva)
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Prune juice: A small glass of prune juice daily can effectively relieve constipation. Prunes contain sorbitol, a natural laxative that draws water into the intestines, stimulating bowel movements. Additionally, prunes are high in fibre, which further supports digestive health and regularity. (Image: Canva)
Warm lemon water: Drinking a glass of warm water with the juice of half a lemon each morning can stimulate digestion. Lemon juice promotes the production of bile, which aids in moving food through the digestive system. Warm water also helps relax the digestive tract and encourages bowel movements. (Image: Canva)
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Magnesium-rich foods: Include magnesium-rich foods like nuts, seeds, and leafy greens into your diet. Magnesium helps relax the muscles of the intestines, which can ease constipation. Foods high in magnesium also support overall muscle function and contribute to regular bowel movements. (Image: Canva)
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Physical activity: Engaging in regular physical activity, such as walking or gentle yoga, can stimulate bowel function. Exercise increases blood flow and promotes the natural movement of the intestines, helping to move stool through the digestive tract. Aim for at least 30 minutes of activity most days of the week. (Image: Canva)
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Aloe vera juice: Consuming a small amount of aloe vera juice can help alleviate constipation. Aloe vera has natural laxative properties that promote bowel movements by increasing the water content in the intestines. Ensure you use a product specifically for internal use and follow dosage recommendations. (Image: Canva)
Flaxseeds: Adding ground flaxseeds to your diet can relieve constipation due to their high fibre content. Flaxseeds provide both soluble and insoluble fibre, which help improve bowel regularity. Mix ground flaxseeds into smoothies, yoghurt, or oatmeal for a digestive boost and added nutrients. (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
