Feeling Constipated? Try Our Top 7 Home Remedies

Constipation refers to bowel movements that are infrequent or hard to pass. The stool is often hard and dry. Other symptoms may include abdominal pain, bloating, and feeling as if one has not completely passed the bowel movement.Constipation is generally described as having fewer than three bowel movements a week.Normal bowel movements may vary from 3 per day to 3 per week.The number of bowel movements generally decreases with age.Severe constipation is defined as less than one bowel movement per week.Constipation can be an uncomfortable problem to have. But many people experience it from time to time, especially while pregnancy or taking certain medications.

What causes constipation?

Most people experience constipation due to dietary changes. But there can be several other reasons, especially if it lasts for a longer period of time:

1. Low fibre intake: Fibre helps bowel movements to be easy and regular. Low fibre content in your diet can lead to constipation.

2. Inadequate physical activity

3. Hormonal changes as during pregnancy.

4. Anxiety, depression and other emotional conditions may sometimes cause constipation.

5. Poor bowel habits: Voluntary withholding of the stool is a common cause of constipation. The choice to withhold can be due to factors such as fear of pain, fear of public restrooms, or laziness. Especially children must be encouraged to go to the toilet regularly.

6. Medications: Many medications have constipation as a side effect.Supplements such as calcium and iron supplements can also have constipation as a notable side effect.

7. Laxative overuse: Some laxatives work by stimulating bowel activity. Such stimulant laxatives should be taken only as directed.If used for long periods of time, stimulant laxatives can lead to dependence, meaning your body simply won't function properly without them.

Tips you can follow if you are suffering from constipation:

•  Increase your fibre intake
• Exercise regularly
• Maintain a proper diet
• Stay hydrated

Home remedies to cure constipation: 

1. Dried plums 2. Kiwi

One medium kiwi has a total of 2 grams of fibre, composed of both the insoluble and soluble forms.Kiwi helps in introducing water to the stool, which can aid in easier passing. It is the best high-fibre fruit with very low sugar content.

 3. Figs

Figs can be eaten either fresh or dry, but fresh figs are not easily available in India perhaps they are very popular as a dry fruit.Figs are the best source of soluble fibre which relieves constipation. Boil two pieces of dry figs in a cup of milk. Eat them along the milk before sleep.

4. Oranges

Fibre helps to prevent as well as relieves constipation because it helps food waste move through your body. One medium orange contains 3.1g of fibre. One needs 25 to 30 g of fibre everyday. It is also important to drink water to prevent constipation. Oranges provide both fibre and an abundance of water, unlike dry sources of fibre that might require additional water intake.

5. Magnesium supplements

Adding magnesium supplements in your diet might also help you relieve constipation. You can take magnesium capsules. You can also get magnesium from food sources like whole grains or green leafy vegetables. You must consult your doctor before taking magnesium supplements if you have a history of kidney problems.

6. Oatmeal
 

Oatmeal contains both soluble and in soluble fibre. A half-cup of dry oats contains 2 grams of insoluble and 2 grams of soluble fibre. Insoluble fibre adds bulk to stool and helps food pass more quickly through the stomach and intestines, while soluble fibre dissolves in water and forms a gel-like material.

7. Coconut oil

Coconut oil intake may prevent constipation.A tablespoon or two of coconut oil each day might help lubricate your intestines. You can blend it with vinegar for a simple salad dressing.