Home Remedies for Constipation

Constipation is a common digestive issue that affects millions of people worldwide. It can cause discomfort that can disrupt everyday life. The inability to pass stools regularly or with ease can affect your productivity & health.

If left untreated, persistent constipation may result in severe health problems (like haemorrhoids or anal fissures). It is a common problem that can be resolved with many simple and natural home remedies. These remedies provide quick relief & promote long-term digestive health.

What is Constipation?

Constipation is defined as a condition where a person has fewer than 3 bowel movements a week. The person may also experience hard, dry & difficult-to-pass stools. It can lead to bloating and abdominal pain. Occasional constipation is common among people and is usually harmless. Chronic constipation can greatly impact the overall quality of life and could signal underlying health issues.

The symptoms of chronic constipation include straining, hard stools & infrequent bowel movements. Diet, hydration, physical activity, and overall health of a person influence this condition. The first step toward treating constipation is recognition of its symptoms. Understanding what constipation is can guide individuals toward appropriate remedies and preventive measures to manage this condition.

What Causes Constipation?

Constipation is caused by several factors. Diet, lifestyle habits, and medical conditions are a few factors that can lead to constipation. Knowing these causes could help address and prevent the condition effectively.
Low Fibre Intake: A diet low in fibre and lacking whole grains, vegetables, and fruits grains is a common cause of constipation. Fibre adds bulk to stool and promotes easier bowel movements.
Dehydration: Not drinking enough water causes stools to become hard and dry which in turn makes it difficult to pass. Proper hydration is important for good digestion.
Sedentary Lifestyle: Lack of regular physical activity causes constipation. Digestive health is linked to active lifestyles.
Stress and Routine Changes: Stress or interruptions of daily routines like travel or changes in sleeping patterns can disrupt bowel movements.
Medications: Medicines like opioids, antidepressants, and antacids can negatively affect digestion and cause constipation.
Hormonal Changes: Hormone levels are affected because of pregnancy or hypothyroidism, which may slow down the process of digestion & cause constipation.
Aging: As people age, their digestive system slows down. Aging also increases the likelihood of constipation.
Gut-Related Disorders: Diseases like irritable bowel syndrome (IBS) or structural abnormalities in the colon can cause chronic constipation.

Home Remedies and Tips

Finding relief from constipation doesn’t always require medication. Ayurveda offers tried and tested, natural remedies to promote regular bowel movements that can cure constipation. These remedies use ingredients that are commonly found in households. They focus on balancing the overall digestive system of the human body.
Drink Warm Water with Lemon and Honey: Take the juice of half a lemon and a teaspoon of honey and add it to a glass of warm water. Begin your day by drinking this blend. It will stimulate digestion, soften stools, and promote bowel movements.
Take Triphala Powder: Triphala is a blend of three fruits (Amla, Haritaki, and Bibhitaki). It is used as an Ayurvedic remedy for constipation. Mix 1 teaspoon of Triphala powder in warm water and drink it before bedtime. It detoxifies the digestive system & improves gut health.
Ghee with Warm Milk: Drink a glass of warm milk with 1 teaspoon of ghee before bedtime. It is an excellent way to lubricate the intestines. It will smoothen the stool passage. This remedy is gentle and effective for chronic constipation.
Soaked Raisins or Figs: Both raisins and figs are rich in fibre. They act as natural laxatives. Soak a handful of raisins or figs in water overnight and eat them on an empty stomach in the morning. It improves bowel movement.
Ajwain (Carom Seeds) with Warm Water: Ajwain seeds are known for their digestive properties. Mix 1/2 teaspoon of roasted ajwain seeds with warm water. Drink it after meals to relieve bloating and ease constipation.
Consume Psyllium Husk (Isabgol): Psyllium husk is a soluble fibre. It helps to add bulk to stools and promotes easy passage. Mix 1 tablespoon of Isabgol in a glass of warm water or milk. Drink it before bedtime.
Drink Ginger tea: Ginger has warming properties. It can stimulate digestion and improve gut motility. To prepare ginger tea, boil fresh ginger in water, mix with honey and drink after meals.
Use Castor Oil: Castor oil is a traditional remedy to cleanse the intestines. Take 1 teaspoon of pure castor oil on an empty stomach. It provides quick relief. You should avoid overusing it to prevent dependency.
Eat Flaxseeds: Flaxseeds contain fibre and omega-3 fatty acids. They help regulate bowel movements. Add 1 tablespoon of ground flaxseeds to a glass of warm water and drink it. You can also sprinkle it on your meals.
Drink Aloe Vera Juice: Aloe vera juice soothes the digestive tract & acts as a natural laxative. Drink 1/2 a cup of fresh aloe vera juice on an empty stomach for the best results.
Practice Abdominal Massage: Massage your abdomen clockwise to stimulate the intestines and encourage stool movement. This technique is helpful for slow gut movements.
Drink Buttermilk with Black Salt: Drink buttermilk, seasoned with black salt and roasted cumin powder. It improves digestion and promotes regularity. It’s a cooling and effective remedy for constipation.

Lifestyle and Diet Recommendations

Small changes in your day-to-day routine can help to improve digestion and prevent constipation. Lifestyle tips to encourage regular bowel movements have been listed below:
Stay Active: Engage in moderate physical activities. You can do light walking, yoga, or swimming for at least 30 minutes a day. Regular exercise stimulates intestinal movement & improves digestion.
Make a Good Routine: Train your body by setting a specific time each day for bowel movements. It is recommended to have it preferably in the morning. This helps regulate your digestive cycle.
Manage Stress: Practice relaxation techniques. You can do meditation, deep breathing, or mindfulness to reduce stress which can disrupt the digestion process of the body.
Avoid Ignoring the Urge: Respond promptly to the natural urge to pass stools. It will prevent stool hardening.
Maintain Proper Posture: Use a small footstool while sitting on the toilet to mimic a squatting position. Such postures can ease stool passage.

Diet for Constipation

A balanced diet can prevent and manage constipation. Here are some dietary suggestions that you can follow to prevent constipation:
Increase Intake of Fibre: Consume foods that are rich in fibre. You can eat whole grains, legumes, fruits (like apples and guavas), and vegetables (like spinach and broccoli). It is recommended to aim for 25–38 grams of fibre daily.
Stay Hydrated: Drink at least 7–8 glasses (1.8 litres) of water daily. Warm water can be helpful in promoting bowel movements.
Limit Processed Foods: Avoid processed snacks, fast food, and refined carbohydrates. These food items can slow down the process of digestion.
Incorporate Healthy Fats: Add natural fats such as ghee, nuts, and seeds to your meals. These food options lubricate the digestive tract and prevent constipation.
Include Probiotic Foods: Eat yoghurt, buttermilk, fermented foods like idli, dosa, or kanji. These will improve gut health and stool consistency.