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.

Understanding Types of Constipation
1. Acute Constipation: Short-term, often triggered by changes in diet, routine, or medications. Common causes include stress, dehydration, and lack of fiber.
2. Chronic Constipation: Long-term, lasting for weeks or more. Caused by poor diet, lack of exercise, medications, or health conditions like diabetes or hypothyroidism.
3. Functional Constipation: Occurs without a clear physical cause, often due to habits like delaying bowel movements, dehydration, or poor diet.
4. Outlet Dysfunction (Pelvic Floor Dysfunction): Difficulty passing stool due to pelvic muscle issues, often treated with therapy or surgery.
5. Slow Transit Constipation: Sluggish stool movement due to muscle or neurological problems, managed with diet changes or medication.
6. Secondary Constipation: Caused by underlying conditions like Parkinson’s or medication side effects, treated by addressing the root cause.

Click to learn about the 5 Common Causes & Solutions of Constipation by Expert Dietitian Shreya Goel 

10 Natural Home Remedies for Constipation

1. Drink More Water: Starting your day with a glass of warm water, possibly with lemon juice, can provide instant relief. Proper hydration softens stools and makes them easier to pass. Aim for 2 to 2.5 liters of water daily. Inadequate hydration leads to hard stools, so increasing water intake is crucial.

2. Increase Fiber Intake: Fiber adds bulk to stools and promotes regular bowel movements.

• Incorporate whole grains, leafy greens like spinach & fenugreek leaves, and fibrous vegetables such as beetroot, Bhindi, cabbage, broccoli & cauliflower.
• Fruits like apples, bananas, and papaya are also great choices. 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) are natural treatment for constipation.
• Always introduce fiber gradually to avoid bloating. 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.

3. Add Actifiber Natural Gut Strength to your diet : It is an ideal blend of prebiotics and probiotics that helps restore gut balance and ease constipation. The Probiotic increases the number of ‘good bacteria’ and the Prebiotic nourishes them, and reduces the bad bacteria. Simply mix a sachet into your morning cup of tea or coffee or even a glass of water. It mixes easily and has no aftertaste or odour. It is 100% Nature sourced. Watch to know Why ActiFiber is Recommended by Leading Experts.

4. Add Chia and Flax Seeds: Both chia and flax seeds are excellent sources of fiber. Soak chia seeds (10 to 20 g or 2-4 teaspoons) in water and consume them on an empty stomach. Ground flax seeds can be added to smoothies or yogurt, providing quick home remedies for constipation.

5. Physical Activity: Regular exercise, such as brisk walking for 20-30 minutes, helps stimulate bowel movements. Aerobic activities like running or cycling are also beneficial.

6. Practice Yoga : Specific Yoga poses that  target the abdominal area help in improving digestion and relieving constipation.

• 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) Kapalabhati (frontal brain bellowing) and Pranayama.
• Deep squatting mimics the natural posture for defecation and can help ease bowel movements by relaxing pelvic floor muscles.

7. Mindful Eating: Chew your food thoroughly and eat in a calm environment without distractions. Avoid overeating and opt for digestive spices like cumin and fennel to aid digestion.

8. Prioritize Sleep: Poor sleep can negatively impact digestion, slowing down gut motility. Ensure 7 to 9 hours of restful sleep each night to support overall digestive health.

9. 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 an empty stomach.

10. Incorporate Fermented Foods: Fermented foods like curd,  idly, dosa, chaas or buttermilk, and home-made pickles introduce probiotics that improve gut health. Include these regularly in your diet to enhance digestion and ease constipation.

These 10 simple, Natural Home remedies for Constipation can improve digestive health and provide lasting relief from constipation without the need for medications. Reach out to our Nutrition Expert for personalized advice to help you reach your goal to have better digestive health. With constipation, may come additional problems like Gas or Bloating. Click on the links to learn about Common Causes of Gas or Bloating and 5 Effective Solutions for Gas or Bloating recommended by Experts.

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.