13 Useful Tips/Remedies to Get Relief from Constipation

13 Useful Tips/Remedies to Get Relief from Constipation: بسم الله الرحمن الرحيم  

Constipation is a common digestive problem that can cause discomfort and frustration. It occurs when bowel movements become infrequent or difficult to pass. 

What is constipation?

Having less than three bowel movements in a week is called constipation.          

How to get rid of constipation?

If you’re struggling with constipation. Here are some useful tips and remedies to help get relief.

You can promote your bowel movements and get relief from constipation by drinking water in reasonable quantities and consuming high-fiber fruits and vegetables probiotics, and whole-grain foods.

There are many natural ways/tips and remedies to get rid of constipation. You can easily follow these tips at home.

1. Drink Plenty of Water Regularly

Drinking less water can cause constipation. You may suffer from constipation in winter due to the habit of drinking less water in the winter season. You should avoid this habit and should drink plenty of water (8-10 glasses of water daily), it is very important to stay hydrated to overcome constipation.

2. 15 Minutes Walk

Everyone knows that moving the body digests food faster. If you feel drowsy or sluggish after eating a heavy meal, take a 15-minute walk instead of resting. The daily walk makes your digestive system strong and faster and keeps you safe from constipation. 

3. Drink Mint and Ginger Tea

Both ginger and mint are ingredients that are every time available in our kitchens and used in different home remedies. Ginger and mint are the best home remedies for many stomach ailments. The presence of menthol in mint helps the muscles of the digestive tract to remain calm, the effect of ginger is warming due to which the heat in the body increases, and the food is digested properly, which improves constipation problems.

 Remedy:

  • You should eat this hot tea after the meal.
  • You can add honey for a better taste and better results.

4. Use Lemon Water 

Lemon is a citrus fruit and has slightly acidic properties. It purifies the blood and improves the body’s ability to eliminate waste from the body. If lemon juice is squeezed in warm water and drunk this lemon water, it will remove the acidity of the stomach and improve the digestive system.

5. Consume Citrus Fruits

Citrus fruits like oranges, grapefruits, and citrons are high in fiber and contain several compounds that can relieve constipation.

 Remedy:

  • Eating citrus fruits and drinking fresh citrus fruit juice keeps you hydrated and makes the stools soften.

6. Eat Dried Figs (Injeer)

Dried figs are an amazing remedy for relieving constipation which can give you awesome results in a few uses only. Dried figs (injeer) are loaded with fiber which can help in a smooth bowel movement. These are also rich in vitamin B6 which is good for digestion.

 Remedy:

  • Take 2-4 pieces of dried figs.
  • Soak them in water overnight in a bowl.
  • Drain the water from the figs in the morning.
  • Eat these soaked figs along with honey on an empty stomach to get good results in relieving constipation.

7. Eat Raisins

Raisins are rich in fiber and also contain tartaric acid, which acts as a mild laxative. Eating raisins doubles the speed of the digestive system. According to one study, doctors proved that some members who ate four and a half ounces of raisins every day digested their food in half the time of those who did not eat raisins. 

 Remedy:

  • Half an ounce of raisins should be consumed daily to prevent constipation.

8. Eat Grapes

Grapes have a lot of water and are a great source of insoluble fiber, which can help regulate your bowel movements. And grapes are also loaded with fructose.  Fructose is a component of table sugar and found is naturally in fruits. The body can only digest a certain amount of fructose at one time. Consuming more fructose than the body can cause diarrhea. 

so, you should avoid excessive eating of grapes.

 Remedy:

  • You should eat one bowl of grapes or drink half a glass of fresh grape juice daily to prevent constipation

9. Use of Healthy fats

  • Vegetable oils: such as olive, canola, sunflower, soy, and corn.
  • Nuts: Walnuts, almonds, cashews.
  • Seeds: Flaxseeds, fennel seeds, black sesame seeds. chia seeds, kalonji seeds, and fenugreek seeds.

These are rich in healthy fats which improve the intestinal system and reduce constipation.

10. Use of Castor Oil

Castor oil is known as a laxative stimulant. It is a common and easy home remedy for immediate constipation relief.

 Remedy:

  • Consume one or two teaspoons of castor oil on an empty stomach for about 6 to 8 hours for positive results.  It works to increase bowel movement which makes the stool easier to pass.

11. Use of Ispaghol

Ispaghol helps to manage constipation as it is rich in fiber and makes the stool bulky due to its heavy nature. It also stimulates intestinal contractions and peristaltic movements because of its mild laxative nature which helps to prevent constipation.

Remedy:

  • You can use one spoonful of ispaghol husk with lukewarm water.

12. Eat Leafy Greens

Leafy greens such as spinach, fenugreek, kale, and lettuce are high in fiber and magnesium, both of which help the colon flush things through and help to relieve constipation.

 Remedy:

  • You can use these leafy greens as a salad, curry, or in juice form.

13. Use of Whole-Grain Foods

Whole grain foods contain fiber which plays a big role in improving gastrointestinal health such as constipation. Use whole grains except refined grains to minimize constipation.
Most whole grain foods such as:

  • Oats
  • Barley
  • Bulgur
  • Quinoa
  • Brown Rice
  • Whole Wheat

Refined grains have less fiber while whole grains constitute good dietary fiber. Besides, whole grains help in having regular bowels, increasing your colon weight, softening your stool for easy passing, and alleviating your constipation.

Whole Grain Remedies:

Here are some ways whole grains can be used as a remedy for constipation:

  • Whole-grain cereal: Begin the day with a bowl of whole grains like oatmeal or bran flakes. They are rich in fiber and are good for the regulation of the digestive system.
  • Whole grain bread: Go for whole grain in your spreads, toast, and sandwiches. Taking whole grain bread which has more fiber may aid normal bowel movement.
  • Brown rice: It is advisable to substitute white rice with brown rice. Constipation can be solved by brown rice which is a whole grain and high in fiber.
  • Whole grain pasta: Substitute whole grain pasta for white pasta in your meals. In addition, whole-grain pasta is richer in fiber, which contributes to normal bowel function.

However, it should be remembered while raising the fiber content that you need to have enough water to make sure the fiber moves in your digestive tract. At last, you should incrementally introduce more fibers into your diet so as not to have a bloated stomach. Consulting your doctor may be necessary in case of chronic constipation.

Summary

Constipation is a frustrating and uncomfortable problem, there are a few practices and natural foods that enable you to have healthy digestion which will prevent this from happening. In case you have chronic constipation or severe symptoms, ensure that you go checkup with the doctor to rule out any serious illness.

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