Constipation is a common condition that is present in
- Defecate Infrequent bowel.
- Hard stools that are difficult to expel.
- Incomplete evacuation feeling.
Bowel movements that are contract to 3 or less per week are considered chronic constipation. A good survey estimates that 22% of Indians suffer from constipation, with about 13% complaining of severe constipation.
Causes of Constipation
Slow bowel movements and absorption of too much water in the large intestine cause constipation. This can happen for various causes including
- Old age (elderly prone to constipation)
- Diet and lifestyle (key factor)
- Irregular eating habits and low fiber diet.
- Low fluid intake, dehydration.
- Immobility, lack of exercise, changes in routine and a sedentary lifestyle.
- Voluntary elimination of feces.
- Stress, hormonal, psychological, metabolic disorders, certain drugs, cancer and pregnancy.
Home Remedies For Constipation
Diet and lifestyle changes can help relieve constipation symptoms.
- Stick to a schedule to go to the bathroom at the same time every day.
- Adding Fiber to the Diet: Fiber absorbs water and swells, which provides more stool volume. Total fiber intake should be 25 to 30 grams daily with meals.
. Eat a bowl of 1 or 2 fresh high-fiber fruits daily. Fruits are very high in water, vitamins, minerals and digestive enzymes that help relieve and prevent constipation.
. Papaya (papain enzyme)
. Pears (fructose and sorbitol)
. Apple (pectin)
. Pineapple (unsweetened juice) (bromelain enzyme)
. Citrus fruits: oranges, limes (pectin and naringen)
- Vegetables high in fiber such as spinach, Brussels sprouts, broccoli, sweet potatoes, provide essential nutrients and can be eaten cooked, in stews or soups, boiled, roasted and salads.
- Consume whole grain products such as oatmeal, barley, wheatgrass, jowar roti, bajra chapattis, buckwheat dosa, etc. with beans and lentils.
- Eat nuts (raisins, apricots, and prunes) and whole grains (chia seeds, flaxseeds) daily to prevent constipation.
- Add probiotics to your diet.
- Drink lots of water (at least 8 glasses of water a day) to smooth bowel movements.
- Regular exercise helps move stool through the colon.
- Lifting or squatting can make bowel movements easier.
- Never defecate when you have the urge.
- Take fiber supplements : psyllium (non-fermentable soluble fiber), guar gum, and acacia fiber.
- Natural ingredients can help with constipation, such as:
- Aloe vera gel or juice.
- Senna tea.
- 1 teaspoon castor oil with warm milk or fruit juice.
- Mint or ginger tea.
- Fennel powder with warm water.
- Fenugreek (ripe leaves and a little powder).
- Lemon juice with warm water.
- Figs: 5 to 8 soaked in water overnight or boiled in a glass of cow’s milk.
- 1-2 tbsp. blackstrap molasses with warm water.
- Gulkand (rose jam).
- Sesame seeds: Add to cereals or salads.
- Triphala tea.
- Bael or wood apple fruit pulp or juice
