Home Remedies for Constipation

Constipation may appear to be a minor health issue, but understanding and addressing its underlying causes is vital to prevent long-term complications such as hemorrhoids, fecal impaction, rectal prolapse, diverticulitis, bowel obstruction, anal fissures, and even colorectal cancer. There are several types of constipation depending on the underlying cause. Some of them can be treated with home remedies, laxatives and medication and some need surgery. Let’s learn a bit more to know in-order to know if home remedies can help or it needs medical attention. 

Here are the main types of constipation, depending on cause for constipation, duration and associated symptoms

1. Acute Constipation - Short-term constipation, often triggered by a change in diet, routine, travel, or medication. Stress, dehydration, lack of fiber, medications, or a temporary change in activity levels.

2. Chronic Constipation- Persistent constipation lasting for several weeks or longer. Poor diet, sedentary lifestyle, certain medications, underlying health conditions (e.g., irritable bowel syndrome, hypothyroidism, or diabetes), and psychological factors. 

3. Functional Constipation - Constipation without an identifiable physical cause; stool passage is difficult, infrequent, or incomplete. Often related to dietary habits, dehydration, lack of exercise, or a delay in responding to the urge to have a bowel movement.

4. Outlet Dysfunction Constipation (Pelvic Floor Dysfunction) - Difficulty in passing stool due to problems with the muscles and nerves in the pelvic floor. The pelvic floor muscles may not relax properly, or there may be structural issues (e.g., rectal prolapse). This needs medical attention like pelvic floor therapy, biofeedback, or in some cases, surgery.

5. Slow Transit Constipation - The movement of stool through the intestines is slower than normal, leading to infrequent bowel movements. This is due to reduced muscle activity in the intestines, neurological conditions, or hormonal imbalances. May include dietary changes, medications to stimulate bowel movements, or surgical intervention in severe cases.

6. Secondary Constipation - Constipation may be due to underlying medical condition Parkinson's disease, multiple sclerosis, diabetes, hypothyroidism, or the use of medications like opioids, antidepressants, and antacids. Addressing the underlying cause, adjusting medications, or using laxatives may provide relief.

Below are potential natural home remedies to alleviate constipation

1. Start by drinking more water – Start your day with a glass of warm water, this may be an instant constipation relief for many individuals, squeezing a spoon of lemon juice also helps in bowel movement. Try to drink about 2 to 2.5 litres of water, or gradually increase the water intake.  Inadequate water leads to hard stools, water lubricates and helps food pass through the intestine easily. 

2. Consume More Fibers - Fiber helps most individuals to relieve constipation by adding bulk to stools and promoting bowel movements. Include whole grains, green leafy veggies like spinach & fenugreek leaves, beetroot, cabbage, broccoli, cauliflower, Okra or bhindi etc. Try fiber sources like isabgol (Psyllium husk), oats, fruits like apples, papaya, oranges, guavas, bananas, legumes like moong dal, masoor dal, chickpeas, and kidney beans, fenugreek (methi) seeds (soak about 2 to 3 teaspoons of seeds overnight and consume next morning), all these are natural treatment for constipation.

But in some individuals, fiber can worsen symptoms by causing bloating or gas, especially if fluid intake is insufficient. Soluble fiber (oats, fruits etc.) is generally gentler, while insoluble fiber (wheat bran, vegetables) may irritate sensitive digestive systems. Remedies include adjusting fiber type, increasing water intake. For those sensitive to fiber, magnesium supplements or stool softeners may be more effective. Always introduce fiber gradually to avoid discomfort. 

3. Add Actifiber Natural Gut Strength to your daily diet to help relieve constipation. ActiFiber with Synbiotic Advantage helps restore the healthy balance and get a healthier, stronger gut in 2 weeks. an ideal blend of Prebiotic & Probiotic. The Probiotic increases the number of ‘good bacteria’ and the Prebiotic nourishes them, and reduces the bad bacteria. Thus, it restores the natural, healthy balance.

Making it a part of your daily diet is so easy, just adda sachet to yout morning cup of tea or coffee or even a glass of water. It mixes easily and has no aftertaste or odour.

4. Include Chia and flax seeds - Chia seeds can be consumed by soaking 10 to 20 g or 2-4 teaspoons in water for at least 5 mins on empty stomach. Same amount of flax seeds  (roasted and powdered) in water or can be mixed in various dishes. Both these are quick remedies for constipation.

5. Don’t ignore physical activity – Get moving if you are leading a sedentary lifestyle. Exercise regularly to keep your bowel movement regular. A  20-30 minute brisk walk can help stimulate the intestines and encourage regular bowel movements.  Specific Yoga poses like Pawanmuktasana (Wind-Relieving Pose), Malasana (Garland Pose), and Bhujangasana (Cobra Pose), Ardha Matsyendrasana (Half spinal twist), Supta Vajrasana (the sleeping pelvic pose), Dhanurasana (Bow pose), Sarvangasana (Shoulder stand) and Kapalabhati (frontal brain bellowing), pranayama, targets the abdominal area, improving digestion and relieving constipation. Deep squatting mimics the natural posture for defecation and can help ease bowel movements by relaxing pelvic floor muscles. Aerobic Exercises like running, cycling, or swimming for at least 20-30 minutes increases blood flow and stimulates intestinal contractions, promoting bowel movement.

6. Chew your food well - Eat mindfully, chewing well in a calm environment without any distraction. Avoid overeating or consuming heavy, difficult-to-digest fatty foods incorporating digestive spices like cumin, and fennel into meals. Following a regular daily routine, including consistent meal timings.

7. Don’t ignore sleep routine - Poor sleep can slow gut motility, disrupt hormones like cortisol, and disturb the circadian rhythm, all of which can lead to constipation. Regular rest is key to preventing constipation. For most adults, 7 to 9 hours of sleep per night is recommended for optimal health, including proper digestion.

8. Dry fruits – Many dry fruits ease constipation due to fiber but prunes for constipation are one of best remedies, also figs and raisins can work wonders, soak them overnight and have it on empty stomach.

9. Include fermented foods - Fermented foods help with constipation by introducing probiotics that improve gut motility, balance gut flora, and soften stools, promoting regular bowel movements. Examples include curd, idly, dosa, chaas or buttermilk, home-made pickles, dhokla etc. Consuming them regularly can aid in digestion and relieve constipation.

While some remedies may work for certain individuals, they may not be effective for everyone. If the issue persists, it is advisable to consult a doctor. You can also reach out to our Nutrition Expert for personalized advice to help you reach your goal to have better digestive health. .