Constipation Relief: 10 Home Remedies You Should Know

Constipation occurs when a person experiences difficulties with bowel movements and passing stools. It might also cause painful bowel movements in some people. Several factors may contribute to constipation, including pregnancy, inactivity, age, excessive stress, dehydration, not consuming fibre-containing foods, certain medications, and diabetes. 

In most instances, simple home remedies can help in relieving constipation. However, if it persists, the best thing to do is seek professional medical help from a doctor. Is constipation treatment with home remedies possible? So, what are these home remedies for constipation? Let’s explore them together. 

10 Home Remedies To Relieve Constipation 

1. Drink Lots Of Water

Yes, you read it right: drinking water can solve a lot of problems, including constipation. Dehydration is a common cause of constipation. One of the simplest home remedies for relieving constipation is water. Water smoothens the stools and helps them move through the intestines. 

You can try coconut water or buttermilk, which can help with hydration and have mild laxative properties. These can be consumed throughout the day and stimulate bowel movements, which can be useful in treating temporary constipation.

2. Exercising Regularly 

A lack of physical activity is a known cause of constipation. And an effective home remedy to eliminate the sedentary lifestyle and constipation is working out. Mild exercises like brisk walking for 30-40 minutes, jogging, cycling, swimming, or playing any sport can help in improving constipation. So, get moving!

3. Consume fibre-rich Food

Fibre helps in digestion by adding bulk to the stools, making it easy to pass through the intestines. A diet rich in fibre food can easily prevent or relieve constipation by softening the stools and improving bowel functions. Try to add foods such as:

• Whole grains: Brown rice and millet like bajra, jowar, and ragi can be used in chapatis and porridges.
• Vegetables: Palak, sweet potatoes, carrots, and bell peppers are fiber-rich veggies.
• Fruits: Guava, papaya, and custard apple are excellent choices for improving bowel movements.

4. Coffee To The Rescue

In a study, it was shown that consuming coffee has a strong effect of about 60% in relieving constipation when compared to drinking only water. Drinking decaffeinated coffee was found to have a 23% stronger effect. Hence, you can get help from a cup of coffee to stimulate your bowel movements when feeling constipated. 

5. Probiotics

Probiotic supplements are known to house good bacteria that help in getting good gut health. Probiotics can help make it easy to pass stools by improving the movements of the gut. This will not only help in relieving constipation but will also help prevent it. Incorporate foods that are rich in probiotics, such as:

• Curd (dahi): It is rich in probiotics that can be consumed daily.
• Idlis and dosas: These South Indian foods are made from fermented rice and lentil batter, which contain probiotics that promote gut health.
• Dhokla: A steamed fermented dish from Gujarat made with chickpea flour, dhokla is a probiotic-rich food that promotes gut health.

6. A Glass Of Freshly Squeezed Lemon Juice

Yes, that’s right. Lemon juice can help in providing relief from constipation. This is because citric acid found in lemon juice stimulates the digestive system and flushes the harmful toxins out of the body. A glass of lemon juice, lemon water, or lemon tea with honey in the morning can help with constipation relief. 

It also helps keep the body hydrated. The vitamin C in lemon supports immune health, while the natural sugars in honey give a quick energy boost. 

7. Bananas 

The most commonly used home remedy that we all have tried at least once has to be bananas. A study found that bananas produce a stimulatory effect on good bacteria. Being rich in fibre, bananas not only relieve constipation but also help improve digestion. 

8. Ghee (Clarified butter) 

Ghee is a popular remedy in Ayurveda for its digestive benefits. Consuming 1-2 teaspoons of ghee with warm milk before bed is a traditional Indian remedy to ease constipation. Ghee lubricates the digestive tract, helping stools pass more smoothly.

Also, Ghee is rich in healthy fats and contains butyrate, a short-chain fatty acid that supports gut health and may reduce inflammation in the digestive system. Its soothing properties can also promote relaxation and improve sleep quality, which is beneficial for overall digestive health.

9. Massaging The Abdomen

A nice massage for a few minutes daily can help push the stools present in the colon towards the rectal region, thereby facilitating the easy removal of feces. To massage your abdomen, lie down on your back and gently press the abdomen while moving clockwise. You can do this for about 7-10 minutes. 

10. Herbal Teas

If you’re a tea lover, here is some good news for you: drinking herbal teas can help relieve constipation. These herbal teas provide relaxation to the digestive system and facilitate the movement of faeces through the intestine. So, if you’re feeling constipated, just grab a cup of warm tea. You can try varieties of herbal teas such as:

• Tulsi (Holy basil) tea: Tulsi is used in ayurvedic medicines for its digestive benefits. It helps improve digestion and can alleviate constipation by reducing gas and bloating.
• Ginger tea: It stimulates digestion and is effective for constipation. It also has excellent anti-oxidant properties.
• Fennel seed tea: Boiled fennel seeds soothe the digestive tract and ease constipation.

Frequently Asked Questions  (FAQs)
 

1. What is the main cause of constipation?

The main cause of constipation is a lack of dietary fibre, which can lead to hard, dry stools that are difficult to pass. Other contributing factors include inadequate hydration, a sedentary lifestyle, ignoring the urge to have a bowel movement, certain medications, and underlying health conditions that affect digestion.

2. How to relieve constipation in 30 minutes?

To relieve constipation in about 30 minutes, try drinking a glass of warm water or herbal tea to stimulate digestion. Eating high-fibre foods like prunes or figs can help, as can doing light exercise such as walking. Try sitting in a squatting position on the toilet and gently massaging your abdomen to encourage movement. If needed, a mild over-the-counter laxative can also provide quick relief.

3. How to clean out bowels quickly?

To clean out your bowels quickly, drink plenty of water and consume high-fibre foods like fruits and vegetables. You can also use over-the-counter laxatives or herbal teas to stimulate bowel movements. If needed, consider a saline enema for immediate relief.

Wrapping up

While these home remedies to relieve constipation may be used as a quick fix, it is essential to keep monitoring the condition of constipation if it persists for longer than usual, even after a week of trying these home remedies, as there might be a more serious reason contributing to constipation which must be acknowledged immediately. Contact your doctor immediately if you notice blood in the stools, have a fever, nausea and vomiting, sudden loss of weight, and chronic pain. 

If you have constipation, it is essential to avoid certain foods, such as fast foods, spicy foods, frozen meats, and processed foods, as these foods may further worsen the condition.