Are you feeling sluggish and uncomfortable? You may be suffering from constipation. Constipation is a common digestive problem that affects people of all ages. It is characterized by difficulty in passing stools or difficulty in passing stools that are hard and dry. Constipation can be caused by a variety of factors, such as a lack of fiber in the diet, not drinking enough fluids, and a lack of physical activity. This post will provide helpful tips on how to prevent and treat constipation. We will discuss the causes of constipation, what foods to eat to avoid constipation, and natural remedies to help relieve constipation. In addition, we will discuss when to seek medical attention for constipation and what medications may be prescribed to help.
What is Constipation?
Constipation commonly known as Costiveness, Dyschezia (Scientific Name), Infrequent or hard to pass bowel movements (Common English), Kabja (Hindi/Urdu), Baddhakosthata (Marathi), Malaccikkal / Malachikkal (Tamil), Malabaddhakam (Telugu), Bianmi (Chinese), Estrenimiento (Spanish), prisao de ventre (Portuguese), Kosthabad dhata (Bengali), zapor (Russian), sembelit (Indonesian). It is a common disturbance of the digestive tract, in this condition, the bowels do not move regularly, or are not completely emptied when they move. The most common symptoms of constipation are infrequency, irregularity or difficulty of elimination due to hard faecal matter. The number of motions required for normal health varies from person to person. Most people have one motion a day, some have two a day, while others have one every other day. However, for comfort and health, at least one clear bowel movement a day is essential and considered normal.
Root Causes
Constipation is caused by insufficient fiber in the diet, insufficient water intake, lack of exercise, heavy meat eating, and numerous other factors. Stress alters gut motility, usually in both the small and large intestines, promoting constipation. For some people, however, nervousness speeds up the large intestine, triggering a bowel movement. A coated tongue, foul breath, loss of appetite, headache, dizziness, dark circles under the eyes, depression, nausea, pimples on the face, ulcer in the mouth, constant fullness in the abdomen, varicose veins, pain in the lumber region, acidity, heart burn, and insomnia are some common symptoms of constipation. Constipation may create distension and discomfort, flatulence and pain, headache and bad breath, and may lead to absorption of toxins from the colon.
Common Symptoms
You hear nature’s call, and you want to answer, desperately. But your body won’t respond or when it does, your stools are hard, dry, and difficult or painful to pass. When fiber and fluids are lacking, the contracting motions of the large intestine are not stimulated in a regular fashion, and waste is therefore not propelled through the tract. Many people think of constipation as an uncomfortable but essentially harmless condition. In reality, recurring long term bouts can lead to other problems, some merely distressing and others very serious. The use of over-the-counter laxatives is a significant problem for many people with constipation. Although these medications relieve constipation, many of them make the bowels lazier over time. So are you looking for instant home remedy that make you poop instantly or want to soften the stool with fiber rich food then here are 20 easy remedies for treating chronic constipation at home.
Constipation Home Remedies
- Flaxseed: For chronic constipation, one to three tablespoons of whole or crushed flaxseed two or three times a day will help with chronic constipation. Be sure you get at least eight glasses of water a day to keep the bulk moving through the digestive system. OR At night, boil 1 tablespoon of flax seed in a cup of water for at least 2 to 3 minutes. Then drink the whole cupful, including the tea and the seeds.
- Warm Drink: Warm drinks can stimulate the digestive tract, especially first thing in the day. Even before you have your morning coffee, try drinking a hot “lemon-aid” made by adding a tablespoon or two of freshly squeezed lemon juice to a cup of hot water. Sweeten with a little honey, if desired.
- Arrowroot Powder: Taking 1/2 teaspoon arrowroot powder with 1 cup warm milk helps relieve constipation.
- Cantaloupe (Muskmelon) + Yogurt: Blend together 1 cup (230 g) plain yogurt, 1 tablespoon (20 g) honey, and 1/2 teaspoon ground cinnamon. Take 1 cantaloupe or muskmelon, seeded and cut into bite-size chunks. Cantaloupe is a variety of muskmelon. Portion the cantaloupe among 6 small bowls. Drizzle the honey-yogurt dressing over each serving. In short the honey-yogurt dressing made with this measurement is suitable for 6 servings. Yogurt contains probiotics, living bacteria with health benefits, which promote intestinal health. Several studies have shown that fermented dairy products (fermented milk, in most cases) improve childhood constipation. Probiotic mixtures have been shown to relieve constipation in pregnant women, too. Cantaloupe contains fiber and magnesium.
- Ghee: This is self tested effective but gentle means of relieving constipation. Take 1 or 2 teaspoonful of ghee (Clarified butter) in a cup of hot milk at bedtime.
- Triphala: Triphala is the best Ayurvedic remedy for constipation. Take 1/2 to 1 teaspoon of triphala at night with a cup of hot water. Triphala (“the three fruits”) is a wonderful remedy consisting of three of the most important Ayurvedic herbs: amalaki (Phyllanthus emblica), bibhitaki (Terminalia bellirica), and haritaki (Terminalia chebula).
- Castor Oil: Useful for constipation in babies as well. In India, if a nursing baby (infant) becomes constipated, the mother intentionally applies a few drops of castor oil to her nipple. Then, when the breastfed baby sucks the milk, those few drops of castor oil are taken in along with the milk, and the constipation is relieved in a gentle way. Castor oil is very effective for adults, but only when the constipation is more obstinate. At bedtime, make yourself a cup of ginger tea (either by boiling some fresh, sliced ginger in water, or adding some powdered ginger to a cup of hot water), and then add 2 teaspoons of castor oil to the tea and drink it. If 2 teaspoons don’t bring the desired result, try the procedure again the next night, increasing the dose to 3 teaspoons, and then go to 4 teaspoons if necessary. Adjust your dose according to what works.
- Bael: Bael is the best laxative to relieve constipation. It also known as Aegle marmelos / Bengal quince / golden apple / stone apple / wood apple / bili. Bael fruit is regarded as best of all laxatives. It cleans and tones up the intestines. Its regular use for two or three months throws out even the old accumulated faecal matter. Though generally used to check diarrhoea, bael contains both laxative and stool binding properties. It hardens the stools when they are loose and serves as a laxative when the bowels are constipated. It should be preferably used in its original form and before dinner. About 60 grams of the fruit will sufficient for an adult. Everyday before dinner eat 60 gram of bael, repeat this for 2-3 months for best results.
- Fig: For constipation in children, take 3-4 figs, soak in warm water overnight and eat in morning OR eat papaya regularly.
- Senna Leaves: take senna leaf tea made with one teaspoonful to one cup of water.
- Guava: Eating guava with seeds helps get things moving through your colon, and taken regularly it can prevent constipation as well. Or try pears. Pears are regarded the next best fruit beneficial in the treatment of constipation. Patients suffering from chronic constipation should better adopt an exclusive diet of this fruit or its juice for few days, but in ordinary cases a medium-sized pear taken after dinner or with breakfast will have the desired effect. The same is true of guava which, when eaten with seeds, gives roughage to the diet and helps in the normal evacuation of the bowels.
- Apple: Coarsely grate 1 apple into a small bowl. Mix in ¼ cup (30 g) walnuts and 1/4 cup (35 g) raisins. Add 1 tablespoon (15 g) fresh lemon juice and toss. Sprinkle with cinnamon to taste and enjoy. Fresh apples are high in fiber, which adds bulk to the stool. They contain both soluble and insoluble fiber, also called roughage.
- Smoothie: Try this is easy and effective smoothie on regular basis. Blend together 1/2 banana, 1 1/2 teaspoons (11 g) flax seed meal, 1 teaspoon (6 g) psyllium husks, 3/4 cup (109 g) strawberries or (190 g) raspberries, 1/2 cup (120 ml) almond milk, to get smoothie. The fiber in psyllium and fruit help soften the stool. Flax seed meal adds omega-3 fatty acids, which provide antioxidant and anti-inflammatory action.
- Banana: In between meals, eat some fruit. A banana, for example, is a mild natural laxative food. Two ripe yellow bananas, taken between meals, will help relieve constipation. Apples are effective both to help regularize the bowels and to clean the tongue and teeth. To combat constipation, peel and thoroughly chew a raw apple about an hour after a meal.
- Grapes / Raisins: Grapes or dry grapes (raisins) are good to treat constant constipation in adults. Grapes has lots of fiber, sugar and tartaric acid which can help boost the immune system and promote overall wellness. Grapes works best in chronic constipation. The combination of the properties of the cellulose, sugar and organic acid in grapes make them a laxative food. Their field of action is not limited to clearing the bowels only. They also tone up the stomach and intestines and relieve the most chronic constipation. One should take at least 350 grams of grapes daily to achieve the desired results. When fresh grapes are not available, raisins soaked in water can be used. Raisins should be soaked in a tumblerful of drinking water for 24 to 48 hours. This would swell them to the original size of the grapes. The raisins should be eaten early in the morning. The water in which raisins are soaked should be drunk along with the soaked raisins.
- Spinach: Raw spinach is good to keep intestine clean and helps to get it strong. Take 1 cup of raw spinach juice with same amount of water twice a day. This is very powerful remedy for even a strong constipation. Just repeat it for several days for better results.
- Orange: Eat 1-2 orange in night as well as in morning. Orange juice helps to soften stool and makes it easy to come out.
- Psyllium Husks: Mix 1/2 cup (120 ml) 100% apple juice and 1/2 cup (60 ml) of the water in a glass. Stir in the 1 to 2 teaspoons (6 to 12 g) psyllium husks and drink it with more water. Take two to three times a day.
- Celery: A glass of celery juice daily to encourages a sluggish bowel and helps remove toxins from the body.
- Physical Activities: Physical activity can help stimulate the digestive tract to move things along. It also reduces stress, which can contribute to constipation (as well as indigestion). Walking is one of the simplest and best exercises. Try including a 20- to 30-minute walk as part of your daily activities. You may also try light jogging, swimming, or other aerobic exercises.
- Yoga Asanas: Certain yogic asanas also help to bring relief from constipation as they strengthen the abdominal and pelvic muscles and stimulate the peristalic action of the bowels. These asanas are bhujansana, shalabhasana, yogamudra, dhanurasana, halasana, paschimotanasana. Pranayamas such as anuloma-viloma and bhastrika and jalaneti kriys are also helpful.
Natural Laxative Tips That Works
The most important causes for chronic constipation are wrong diet and a faulty style of living. All foods in their natural state contain a good percentage of ‘roughage’ which is most essential in preserving natural balance of foods and also in helping peristalsis – the natural rhythmic action by means of which the food is passed down the alimentary canal. Much of the food we eat today is very deficient in natural bulk or roughage and this results in chronic constipation.
- Enjoy kiwifruit, which is high in fiber packing about 3 grams in a single fruit. Eating this delicious fruit promotes motility along the entire digestive tract. Scientists suspect that plant components other than fiber may contribute to this effect.
- Constipation is the result of too little fiber, not enough water, and too little exercise. Add Fiber If constipation is a problem, try gradually increasing the amount of fiber in your diet. Expand your daily menu to include more whole grains, fruits, and vegetables. Foods such as beans and lentils, raspberries, prunes, figs, oatmeal, and bran cereal are particularly fiber rich.
- Eat sauerkraut or any other fermented food. Cabbage contains fiber. Also, fermented foods are good sources of probiotics, microbes that peacefully colonize our body surfaces, providing many benefits. A study of pregnant women (for whom constipation is a common affliction) showed that a probiotics supplement containing a blend of Lactobacilli and Bifidobaccilli species significantly reduced constipation symptoms. Preliminary research also suggests that specific probiotic supplements relieve childhood constipation.
- Include vegetables such as broccoli, seeds (including pumpkin seeds) and nuts especially almonds, whole grains, squash, and leafy greens in everyday meal. Magnesium salts (magnesium citrate, sulfate, and hydroxide) taken as supplements draw water into the intestine and stimulate motility, thereby creating a laxative effect. All these foods also provide fiber.
- Enjoy a movie night. Popcorn is a great low-calorie way to get more fiber in your diet, especially if low fiber is the cause of your constipation. But skip the salt and butter they will undo the benefits. Season popcorn with a little olive oil, curry, garlic, or a pinch of cayenne for a movie treat.
- Leave yourself ample time in the morning for a relaxing breakfast. The first meal of the day often triggers a bowel movement. Being rushed can interfere with that reflexive action, mainly because the stress response slows bowel motility.
Constipation FAQs.
Q. Is lemon good for constipation?
Here are few ways how to use lemon
- Drink Lemon Water: Start your day with a glass of warm lemon water. The acidity of the lemon juice can help to stimulate digestion, reducing constipation.
- Increase Your Water Intake: Along with drinking lemon water, make sure you are drinking enough water throughout the day. This will help to keep your body hydrated and your bowels moving.
- Add Lemon Juice to Your Meals: Squeeze some fresh lemon juice onto your food to help stimulate digestion.
- Increase Your Fiber Intake: Eating foods that are high in fiber will help to bulk up your stool and make it easier to pass.
- Exercise Regularly: Exercise helps to keep the digestive system moving, which can reduce constipation.
- Try a Lemon and Olive Oil Remedy: Mix together the juice of one lemon with one tablespoon of olive oil and drink it. This can help to lubricate the intestines and ease constipation.
Q. Can drinking warm lemon water cause constipation?
No, drinking warm lemon water will not cause constipation. In fact, warm lemon water can actually help to relieve constipation because the acidity of the lemon juice can stimulate the digestive system and help to keep the bowels regular. It is important to stay hydrated when constipated, so drinking warm lemon water can help to ensure that you are getting enough fluids.
Q. How fast does lemon water make you poop?
Lemon water is not a laxative and will not directly cause you to poop. It may, however, have a mild effect on your digestive system and help your body to eliminate waste more efficiently. This could lead to more regular bowel movements.
Q. Does coffee help with bowel movements?
Yes, coffee can help with bowel movements as it is a mild laxative. The high caffeine content in coffee can stimulate the muscles of the digestive tract, resulting in increased contractions that can help move waste through your system. However, if you experience chronic constipation, it’s best to speak with a doctor.
Q. How do you use ginger for constipation?
- Ginger Tea: Boil 1 cup of water and steep 1 teaspoon of freshly grated ginger for 10 minutes. Add a little honey for taste. Drink this tea 2 to 3 times a day.
- Ginger and Lemon Juice: Squeeze the juice of half a lemon into a glass of warm water. Add 1 teaspoon of freshly grated ginger and a pinch of salt. Drink this 2 to 3 times a day.
- Ginger and Honey: Mix 2 tablespoons of honey with 1 teaspoon of freshly grated ginger. Eat this mixture 2 to 3 times a day.
Q. When should I drink ginger tea for constipation?
It is best to drink ginger tea twice a day, usually in the morning and evening. This can help to relieve symptoms of constipation. You can also try adding a teaspoon of honey to your ginger tea to help stimulate your digestion.
Q. What is the best time to take Metamucil for constipation?
The best time to take Metamucil for constipation is in the morning. It is recommended to take it at least two hours before or after other medications and with a full glass of water. It is also important to drink plenty of fluids throughout the day.
Q. Can I take Metamucil every day for constipation?
Yes, Metamucil is a safe and effective way to treat occasional constipation. However, it is important to follow the dosage instructions on the package, as taking too much can lead to unwanted side effects. If you experience consistent constipation, it is best to speak to your doctor to determine the best treatment plan for you.
Q. What is the proper way to take Metamucil?
The proper way to take Metamucil is to mix one to two rounded teaspoons of powder into at least 8 ounces of water, juice, or your favorite beverage. Stir until dissolved, and drink immediately. It is best to take Metamucil with a full glass of liquid. Do not take more than the recommended dosage. Talk to your doctor if you have any questions or concerns.
Q. How long does it take Metamucil to soften stool?
Metamucil typically takes 12 to 72 hours to soften stool. It is best to take Metamucil with a full glass of water and to drink plenty of water throughout the day to help soften stools.
Q. How many spoons of castor oil should I take for constipation?
It is not recommended to take more than 2 teaspoons of castor oil at one time for constipation. You should consult your healthcare provider before taking any laxative medications. Taking more castor oil can have serious side effects, including nausea, vomiting, abdominal cramps, and diarrhea.
Q. Is it best to take castor oil on empty stomach?
It is generally recommended that castor oil be taken on an empty stomach, as it can be absorbed more quickly and effectively this way.
Q. Can I take castor oil with warm water for constipation?
Yes, castor oil can be taken with warm water to help with constipation. Taking castor oil with warm water can help to soften stools and stimulate the digestive system. It is important to follow the recommended dosage for your age and weight, as taking too much can lead to unpleasant side effects.
Q. How much psyllium husk should I take daily for constipation?
The recommended dosage for psyllium husk for constipation is usually one teaspoon mixed with 8 ounces of liquid. However, it is important to speak with your healthcare provider to determine the best dosage for you.
Q. How do you take psyllium husks to poop? Should I take psyllium husk before or after a meal?
Psyllium husks can be taken as a supplement to help with digestion and regularity. They should be taken with a full glass of water and it is recommended to drink an additional glass of water afterwards. It is important to start with a small dose and increase it gradually over time. Psyllium husks should be taken with meals or at least one hour before or after meals.
Q. When is the best time to take MiraLAX powder?
It is generally recommended to take MiraLAX powder once daily in the morning or evening. It is best to take it at the same time each day.
Q. How fast does powdered MiraLAX work?
The effects of MiraLAX usually begin to be felt within 24 to 48 hours of taking the powder. However, it may take up to three days to experience the full effects.
Q. How much flaxseed should you take a day for constipation?
The recommended daily dosage of flaxseed for constipation varies depending on your age, health status, and other factors. Generally, a dose of 1–2 tablespoons of ground flaxseed can be taken with water or added to a smoothie. If you are taking flaxseed oil as a supplement, follow the dosage instructions on the label. If you are taking any other medications, check with your doctor before taking flaxseed.
Q. Does flaxseed relieve constipation?
Yes, flaxseed can be an effective remedy for constipation. It is high in fiber, which helps to add bulk to stool and stimulate the digestive tract to improve bowel movements. It also contains healthy fats and omega-3 fatty acids, which can help to soften stools and make them easier to pass.
Q. Does flaxseed increase bowel movements?
Yes, flaxseed can help increase bowel movements. It is high in fiber, which helps to bulk up stool and make it easier to pass. However, it should be noted that adding too much flaxseed to your diet can cause diarrhea in some people. If you do decide to add flaxseed to your diet, start with a small amount and gradually increase it to see how your body reacts.
Q. What is the best way to eat flaxseed daily?
The best way to eat flaxseed daily is to grind them up and add them to smoothies, oatmeal, yogurt, salads, and other food items. You can also sprinkle them on top of foods such as breakfast cereals or toast. You can also mix them into baked goods such as muffins, pancakes, and breads. Flaxseed oil is also a great way to get the benefits of flaxseeds without having to grind them up.
Q. How long does it take for flaxseed to work for constipation?
Flaxseed typically works within 12-24 hours for relieving constipation. However, it may take a few days of regular consumption to achieve optimal results.
Q. Are soaked chia seeds good for constipation?
Yes, soaked chia seeds may help to relieve constipation as they are a source of dietary fiber which can help to keep stools regular. Eating a handful of chia seeds soaked in water or other liquids can help to add bulk to stools and keep them softer, making them easier to pass.
Q. How long should I soak chia seeds?
Chia seeds can be soaked in liquid for 15 minutes or overnight. When soaked, chia seeds absorb the liquid and expand, creating a gel-like texture.
Q. Can soaked chia seeds cause constipation?
No, soaked chia seeds are high in fiber and can actually help to relieve constipation.
Q. Can I drink chia seeds immediately?
No, you should not drink chia seeds immediately. Chia seeds should be soaked in water or other liquids for at least 15 minutes before consuming in order to help soften them and make them more digestible.
Q. Which is better for constipation prunes or raisins?
Prunes are generally considered to be better for constipation than raisins. Prunes contain more fiber and sorbitol, a type of sugar alcohol that can help the body absorb fluids and promote regularity. Additionally, prunes contain more antioxidants than raisins, which can further help with digestion.
Q, How fast does mineral oil work for constipation?
The effectiveness of mineral oil for constipation varies from person to person. Generally, it takes around 6 to 8 hours for mineral oil to take effect and provide relief from constipation. However, it may take longer or shorter depending on the individual.
Q. How do you use mineral oil for constipation?
Mineral oil can be taken orally to help relieve constipation. The recommended adult dose is 15-30ml taken orally at bedtime. It is important to drink a full glass of water after taking the mineral oil. It is also important to not take mineral oil within two hours of taking any other medications or supplements.
Q. What are the most constipating foods?
- Cheese
- Red meat
- Processed foods
- Fried foods
- Bananas
- White rice
- Ice cream
- Chocolate
- Fast food
Q. What high fiber foods help with constipation?
- Apples
- Pears
- Prunes
- Raspberries
- Oranges
- Strawberries
- Legumes
- Oatmeal
- Whole-grain breads and cereals
- Flaxseeds
- Chia seeds
- Broccoli
- Brussels sprouts
- Artichokes
- Sweet potatoes
- Popcorn
- Almonds
- Quinoa
- Chard
- Spinach
Q. What is the best time to eat banana for constipation?
The best time to eat a banana for constipation is in the morning before breakfast. Eating a banana in the morning can help to stimulate peristalsis, which is the natural process of pushing food through the digestive system. Eating a banana before breakfast can also help to add bulk to the stool, making it easier to pass.
Q. Can fig fruit loosen your bowel? Is Anjeer good for constipation?
Yes, anjeer (figs) are a great natural remedy for constipation. They are high in fiber, which helps increase the bulk of stool, aiding in the passage of waste through the digestive tract. They are also a good source of prebiotics, which can help support healthy gut bacteria and improve digestion. Fig is a good source of dietary fibre and has a high water content, both of which can help to promote regular bowel movements.