Constipation is not really a problem if it is a once in a while affair. But if you are suffering from it regularly, it simply means that there is something wrong with your diet, digestive system and even lifestyle on the whole. Constipation can make you feel bloated, lead to stomach pain, cause back problems due to strain on bowels, which also leads to hemorrhoids due to strain on the anus area.
So constipation, which occurs on a regular basis should not be ignored.However, it doesn’t imply that you have to rush to the doctor every time you are suffering from strain on the bowel. Constipation can be treated at home with changes in lifestyle, diet, etc.
Remedies To Relieve Constipation
Fiber Rich Whole Grains
One of the simplest and the most easiest home remedies to implement in everyday life would be to have an extra dose of fiber in your everyday meal. The dosage should be around 25-35 grams a day. Fiber is available easily in whole grains, pulses, legumes, oats, etc. Remember to include fiber in natural and whole forms instead of processed. This works on the digestive system well to create better and smoother bowel movements.
No, you literally don’t have to be a bird here, but research has show that foods rich in seeds or having lots of seeds are a great way to combat and get relief from constipation. So think of fruits like guava, which has a soluble fiber in the pulp along with some insoluble fibers found in the seeds of the fruit. It helps in mucus generation around the anal area and helps in contracting the intestinal lining, which again helps in better passage of food. Other sources of fibers that can be included here are fresh fruits and vegetables. So have lots of salads and uncooked or semi- foods rather than cooked once, which loose out on fiber and nutrition value too. Think of citrus fruits like oranges, lemons, sweet lime, etc.
Dark Leafy Veggies
Dark leafy veggies including broccoli, spinach, etc. are suggested for a fiber rich diet. There are supplements available for the same, but if you are getting fiber from natural sources, why opt for supplements. These vegetables are not only rich in fiber but also iron along with other elements that aid in digestion and provide respite from constipation.
One thing that a lot of individuals suffering from constipation often ignore is staying hydrated and nothing works better in this reference other than water. Also, if you are having a fiber rich diet, then water will help you digest the fibers better thus easing the constipation. If you are not drinking enough water with your diet, then it could mean a strain on the bowels. Water should be consumed at least 30 minutes before and post a meal or else it will hinder with the digestion process, thus causing further constipation. Also, make sure that you drink 8-10 glasses a day. If possible have luke warm water as it helps in smoothing the bowel movements.
Another seedy dried fruit that can be taken here would be figs. These help in immediate relief from constipation when taken with warm milk. You can also soak the fig overnight and chew it in the morning to get respite from constipation. Figs are also available in fresh forms and they are good for your health, but don’t really serve the purpose of providing relief from constipation. Dried figs work much faster.
Over the years, castor oil has been used for smooth flow of food to the excretory glands. It has been used in pregnant women for aiding faster labor. Castor oil does not have a very good taste so you can have it with some milk or warm water. Drink the same at night for a speedy recovery. Not only will this provide relief from constipation, it will also help you kill worms in the intestine, which slow down the process of digestion.
This one is easily available in all homes and inside the kitchen. Probiotics found in curb, yogurt, buttermilk, etc. are known for promoting digestion and helping the functions of the intestine. Some of the good bacteria found in these probiotics include Lactobacillus and Bifidobacterium. All that you have to do is make sure that you consume at least two cups of yogurt in a day with your meals. You can also mix curd or yogurt with some fibrous foods to create a healthy smoothie, which is filling and also provides respite from constipation.
Carom seeds or Bishop’s Weed
Carom seeds, also known as ajwain have been used for centuries in ancient India for providing respite from digestive problems like acidity and constipation. It has a strong flavor, which makes chewing it alone a bit of a problem. It can be taken with a bit of rock salt and lime juice to mellow down the sharp taste. You can also have it with warm milk. Chew the seeds slowly to extract the juices of the seeds.
Flax seeds are another great addition here because they too aid in relieving constipation. Simply have it with cereal or water in the morning. About two spoons should suffice. These seeds can be taken in a toasted form and then added to fresh salads or even eaten on their own to get relief from a tight stomach or constipation.
Honey And Lime
For those who are gaining a few pounds because of constipation or even not, honey and lime a is a great way to cleanse and detoxify the system and aid in better digestion. Simply take about two spoons of lime and equal amounts of honey. Mix this in some luke warm water and have twice a day. Try to have it on an empty stomach in the morning because it really works in cleansing the intestine and digestive tracts.
If you follow a couple of these home remedies on a daily basis, you will get immediate relief from constipation and not worry about it recurring too.