6 Quick and easy home remedies for constipation relief

Do you find constipation to be a constant source of discomfort and frustration? 

With our effective home remedies, you may put an end to this troublesome problem. We’ll uncover six simple but powerful solutions that can put you back on track and leave you feeling light and relaxed. 

We’ve got you covered from the benefits of fiber and hydration to the healing properties of herbal treatments and essential oils.

What is constipation?

A condition known as constipation is characterized by irregular bowel motions or trouble passing stool. 

Having fewer than three bowel movements per week is frequently seen as an indication of constipation, however the frequency of bowel movements may vary from person to person. 

Additionally, stools are frequently firm, dry and difficult to pass when bowel motions do occur.

It’s essential to understand constipation’s causes and symptoms in order to treat the condition and get relief.

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Causes of constipation

It’s important to fully understand how and why constipation occurred so that you are aware of any potential causes. 

There are several causes of constipation, including:

1. Lifestyle factors

Constipation can be caused by a sedentary lifestyle, a lack of exercise and extended periods of sitting. 

Exercise and regular movement serve to activate the muscles in the digestive tract, which promotes healthy bowel motions.

2. Dietary factors

Constipation is frequently brought on by a diet that is deficient in fiber. Fiber gives the feces bulk, which makes it more comfortable to pass. 

Constipation can also result from not drinking enough water since it facilitates smooth bowel motions and softens the stool. 

A diet that is heavy on processed foods and light on fresh produce and healthy grains can also cause constipation.

3. Medications

A side effect of numerous medications, including opioids, antidepressants, antacids with aluminum or calcium and some blood pressure meds, is constipation [1]. 

Constipation may result from these medications’ ability to slow down the activity of the digestive system.

4. Medical conditions

Irritable bowel syndrome (IBS), hypothyroidism, diabetes and neurological disorders are just a few of the conditions that might cause constipation as a symptom. 

Constipation may result from several circumstances, which may interfere with the digestive system’s regular functioning.

medical conditions
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5. Emotional factors

Constipation may result from how depression, anxiety and stress affect the body’s ability to operate normally. 

Bowel motions are influenced by the gut-brain axis, which can be disturbed by emotional stress and lead to constipation.

Symptoms of constipation

Now that we are aware of a few common causes for constipation let’s explore the signs of constipation and how it presents itself once it arises. 

Common symptoms of constipation include:

Difficulty passing and straining during bowel movements

The process of passing a bowel movement may take significant strain and effort, making it unpleasant and painful.

Infrequent bowel movements

Most people who are constipated have fewer than three bowel motions each week. There is a longer interval between bowel motions.

Passage of hard or lumpy stools

Frequently, stools are dry, firm and hard to pass. They might show up as tiny, pellet-like forms.

Feeling of incomplete evacuation even after a bowel movement:

Despite having a bowel movement, some people may still feel that there is more stool to pass or that the evacuation was not complete.

Abdominal bloating and discomfort

Bloating, a sense of being full and pain in the abdomen can all be symptoms of constipation. The stomach could feel bloated or enlarged.

The presence of anal fissures or hemorrhoids

The formation of hemorrhoids or anal fissures, which are enlarged blood vessels in the rectal area that can cause discomfort, itching and rectal bleeding, might result from excessive straining during bowel movements.

How to relieve constipation at home?

Several simple natural remedies at home might aid in promoting regular bowel movements and provide constipation relief. 

These treatments concentrate on treating the root causes of constipation and promoting normal digestion. 

The following six home remedies are reliable:

1. Increase fiber intake

When constipated, increasing fiber intake is advantageous since fiber is essential for encouraging regular bowel movements and treating constipation. 

Fiber gives the stool greater pull and helps it hold onto more water. This softens the stools, easing pain brought on by constipation and allowing smoother passage.

By activating the muscles of the digestive system, encouraging regular contractions and assisting with the passage of food through the intestines, it also functions as a natural laxative [2].

This promotes more frequent and regular bowel motions and prevents sluggish bowel movements. 

Fruits, vegetables and whole grains are a few examples of fiber-rich diets. They frequently have higher water content and are typically less processed. 

Constipation can be relieved by eating these foods since they can enhance the total volume and frequency of bowel movements.

2. Stay hydrated

Water is necessary to keep stools at the right consistency. The colon absorbs more water from the stool when the body is dehydrated, making the stools firmer, drier, and more challenging to pass [3]. 

Getting enough water to drink keeps the stools soft and easy to pass. Additionally, drinking enough water is essential for having a healthy digestive system. 

Water aids in the digestion of meals and the easy passage of waste through the digestive system. Without enough water, digestion may become slow and result in constipation.

Dehydration can also occasionally cause constipation. When the body is dehydrated, it tries to preserve water by removing moisture from the colon, which causes the stools to dry. 

You can aid in preventing constipation brought on by dehydration by keeping appropriately hydrated.

3. Exercise regularly

The muscles in the intestines are stimulated by exercise, especially aerobic exercises, which encourages the rhythmic contractions required for healthy digestion and bowel movements

Peristalsis, the medical term for these contractions, aids in the more effective movement of food and waste through the digestive system. 

Increased blood flow to the abdomen from exercise can improve intestinal function and promote regular bowel movements. 

The increased blood flow stimulates the muscles, which also aids in effectively passing waste through the colon. 

Regular exercise is also proven to lower stress levels. Constipation and other digestive problems, particularly high stress levels, might be aggravated. 

Exercise can aid in stress management and support a healthier digestive system.

exercise regularly

4. Increase probiotics intake

When taken orally, live microorganisms known as probiotics can help restore and rebalance the good bacteria in the gut. 

Gut bacterial imbalances can be a factor in digestive problems, such as constipation. 

By introducing probiotics, you may promote a healthy gut microbiota necessary for normal digestion and bowel movement. 

Moreover, probiotics include good microorganisms that aid in nutritional absorption, support healthy digestion and aid in food breakdown. 

They generate compounds and enzymes that help break down food fibers, which can result in softer, more readily digestible feces. 

Probiotics have also been discovered to possess anti-inflammatory qualities, which may help lessen intestinal inflammation. 

Constipation and other digestive problems, including inflammation, can be worsened by disruption of normal digestive processes. 

Probiotics can aid in relieving constipation by lowering inflammation.

5. Herbal remedies

Many herbal remedies feature ingredients that act naturally as laxatives, promoting bowel motions and easing constipation. 

These herbs can encourage bowel contractions, soften stools and aid in removing waste from the body. 

Compared to more powerful pharmaceutical laxatives, herbal remedies can offer a soft and relaxing approach to alleviating constipation. 

They support the body’s natural functions and can offer comfort without creating dependence or disturbing the digestive system’s delicate balance. 

Herbal remedies, such as aloe vera juice, can ease constipation and provide extra nutritional advantages. 

Vitamins, minerals and enzymes included in aloe vera juice can enhance overall digestive health and encourage regular bowel movements.

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6. Use essential oils

When used properly, some essential oils can encourage regular bowel movements and boost digestion. 

They may help to encourage intestinal muscular contraction, which will make it easier for waste to flow through the digestive system. 

Some also contain calming and relaxing qualities that might aid in lowering stress and anxiety, which can increase the likelihood of constipation. 

Essential oils may indirectly assist good digestion and regular bowel motions by encouraging peace. 

Aromatherapy, which involves inhaling essential oils, can improve mood and promote relaxation. 

You may create a peaceful and stress-relieving environment that might indirectly promote good digestion by using essential oils into your self-care regimen [4]. 

Different essential oils may be more effective for different people, therefore using essential oils allows for a personalized approach to reducing constipation. 

It enables experience customization depending on individual tastes and sensitivities.

What are some lifestyle changes you can do for long-term relief?

Making specific lifestyle modifications can assist in maintaining good bowel function and give long-term relief from constipation in addition to the above-suggested short-home remedies. 

By forming these habits, you may promote a healthy digestive system and avoid constipation. Consider the following lifestyle modifications:

Balanced diet

Adopt a diet that is well-balanced and consists of a range of fruits, vegetables, whole grains, lean meats and healthy fats. 

Your meals should contain high-fiber foods including whole grains, fruits, vegetables and legumes [5].

To prevent digestive problems, limit your intake of processed meals, refined carbohydrates and unhealthy fats.

Stress management

Use stress-reduction strategies to lessen the effects of stress on your digestive system.

Take part in relaxing exercises, such as yoga, meditation, deep breathing, and enjoyable hobbies.

Put self-care first and schedule a time to relax and destress.

Regular bathroom habits

Establish a daily schedule for bowel movements to develop a regular bathroom routine.

Listen to your body’s natural indications and act quickly if you have a bowel urges.

Refrain from putting off or restricting bathroom sessions since doing so might cause constipation.

Avoid laxative dependence

Relying on over-the-counter laxatives for an extended period might interfere with normal bowel movement and cause dependence.

Laxatives should only be used as temporary relief; for long-term treatment, pay more attention to implementing changes to your lifestyle.

Conclusion

Quick home remedies and long-term lifestyle changes can effectively control constipation. 

The six simple home remedies, which consist of consuming more fiber, staying hydrated and exercising regularly, provide relief right away. 

A balanced diet, stress management and regular bathroom usage are further lifestyle changes that offer long-term comfort and support a healthy digestive tract. 

Always pay attention to your body, make little modifications and get specific guidance from healthcare specialists. 

You may say goodbye to constipation and benefit from better digestive health and general well-being by implementing these techniques.

FAQs

What should I drink when constipated?

To assist in softening the stool and encourage frequent bowel movements, it is advised to consume plenty of water. Consuming warm liquids may also relieve discomfort by promoting bowel motions and stimulating the digestive tract, such as herbal teas, prune juice, or warm lemon water.

How do you stop constipation early?

By including fiber-rich foods like fruits, vegetables and whole grains in your diet, you may up your intake of fiber. Drink lots of water to stay hydrated, and walk around frequently to encourage normal digestion and bowel movements.

Is banana good for constipation?

They do include dietary fiber, especially soluble fiber, which helps bulk up the stool and encourages regular bowel movements. Bananas also have naturally occurring sugars and electrolytes that might help to soften the stool and relieve constipation.

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[1] https://my.clevelandclinic.org/health/diseases/4059-constipation
[2] https://www.healthline.com/health/6-natural-remedies-constipation
[3] https://www.webmd.com/digestive-disorders/water-a-fluid-way-to-manage-constipation
[4] https://www.healthline.com/health/essential-oils-for-constipation
[5] https://www.webmd.com/ibs/ss/slideshow-lifestyle-constipation-relief

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