This article is reviewed by an expert
Constipation is something that we usually ignore because it’s so common. However, frequent and prolonged constipation can pose a serious threat, not only causing intense discomfort but also increasing the risk of piles or hemorrhoids, anal fissures, and so on.
Constipation occurs when the stool becomes hard, dry, and difficult to pass through the colon. Some of the common causes of constipation are lack of fibre, water, and physical activity, stress, medication side effects, and medical conditions. Fortunately, many natural home remedies for constipation can provide relief and restore normal bowel function.
10 Home Remedies For Constipation
1. Drink More Water
Dehydration can cause constipation by making the stool harder and drier [1]. Therefore, drinking enough water throughout the day can help prevent and treat constipation. Aim for at least eight glasses of water per day, or more if you are active or live in a hot climate.
2. Yoga Asanas
Unlike conventional exercises, yoga includes asanas that specifically address problems such as constipation and bloating. Research suggests that regular practice of yoga may even provide relief from chronic gastrointestinal disorders [2]. Good choices of asanas for constipation include Utkatasana, Pawanmuktasana and Ardha Matsyendrasana and other twisting or forward bend poses.
3. Eat more fibre
Fibre is a type of carbohydrate that cannot be digested by the body. It adds bulk and moisture to the stool, making it easier to pass through the colon. Fibre also helps stimulate the intestinal muscles and promotes regular bowel movements [3]. Foods that are rich in fibre include fruits, vegetables, whole grains, nuts, seeds, and legumes. If you’re looking for home remedies for child constipation, this should be your first resort as laxatives are best avoided by children.
4. Swarnapatri
Swarnapatri or senna is a herb that has laxative properties [4]. It contains compounds called sennosides that stimulate the nerves in the colon and cause contractions that push the stool out. Swarnapatri is a common ingredient in Ayurvedic medications for constipation.
5. Probiotics
Probiotics are beneficial bacteria that live in the gut and help maintain a healthy balance of microorganisms. They can also help improve digestion and prevent constipation by producing short-chain fatty acids that nourish the colon cells and increase water absorption in the stool. Probiotics are found in fermented foods such as yogurt or dahi.
6. Harda
Harda or Haritaki is best known as an ingredient in the traditional Ayurvedic formulation of Triphala. While Triphala is itself one of the best home remedies for constipation, you can also use Harda or any formulation containing to it to support digestion. It can also ease passage of stools and reduce pain and discomfort due to its anti-inflammatory properties [5].
7. Prunes
Prunes are dried plums that are widely used as a natural remedy for constipation. They contain high amounts of fibre, sorbitol, and phenolic compounds that can help increase stool bulk and consistency, soften the stool, stimulate the colon nerves, and promote beneficial gut bacteria [6].
8. Apples
Apples are rich in fibre, especially pectin, which is a soluble fibre that can help soften the stool and decrease gut transit time. Pectin also helps stimulates the growth of beneficial bacteria in the gut, which can improve bowel function [7]. In addition, they contain sorbitol, a sugar alcohol that can have a laxative effect in some people.
9. Guggulu
Guggulu is used in a wide range of Ayurvedic medicines and it also works as an instant Indian home remedy for constipation. It has strong anti-inflammatory effects and can even help to relieve constipation complications such as haemorrhoids [8]. It relieves constipation and stimulates healthy bowel movements, making it an important constipation remedy.
Read our related article on – The Benefits Of Guggulu Backed By Modern Science
10. Exercise
Physical activity helps improve blood circulation and digestion. It can also reduce stress and anxiety that can contribute to constipation. Exercise can help stimulate the colon and facilitate bowel movements [9]. Aim for at least 30 minutes of moderate exercise per day, such as walking, jogging, cycling, or swimming.
Conclusion
To effectively deal with constipation, Ayurveda emphasizes the importance of a healthy diet and lifestyle at all times. While these home remedies for constipation are effective, they should not be used as quick fixes, but as part of a holistic approach to address the underlying causes of constipation.
References
- https://pubmed.ncbi.nlm.nih.gov/14681719/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4438173/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544045/
- https://pubmed.ncbi.nlm.nih.gov/32969946/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3216221/
- https://onlinelibrary.wiley.com/doi/10.1111/apt.12913
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8433104/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3296339/
- https://www.tandfonline.com/doi/abs/10.1080/00365521.2019.1568544?journalCode=igas20
