Frustrated by an uncompromising battle? Constipation, sometimes known as the "silent enemy," puts both our patience & our comfort levels to the test. But have no fear as we explore the diverse world of herbal remedies & ancient practices that will aid you on your journey to relief. In this blog, we'll explore some of the natural and effective home remedies for constipation relive!
What Is Constipation?
Constipation in hindi called कब्ज (Kabz). Constipation occurs when the colon absorbs excessive water from waste products, resulting in dry, difficult-to-pass feces. Slowing food flow through the digestive tract allows the colon to absorb more water.
Chronic constipation is more common in elderly people due to aging, poor hydration consumption, low-fiber diet, lack of physical exercise, sickness, or drug usage. Also, constipation is worse in elderly women than in males.
Difficult-to-digest foods & drugs can induce occasional constipation. However, frequent constipation is a worry. Constipation for more than three days a week is a chronic condition.
Symptoms Of Constipation
Constipation symptoms include passing less than three stools a week, lumpy or hard stools, straining during bowel movements, incomplete bowel movements, stomach discomfort or cramps, bloating, nausea, & foul-smelling gas. In contrast, chronic constipation symptoms disrupt sleep and mental & physical health.
Treatment Of Constipation
Depending on the cause, a doctor can diagnose & treat constant constipation. Constipation can be treated with home remedies & pharmacologic agents like laxatives (Polyethylene glycol), chloride channel activators (Lubiprostone, Linaclotide), serotonergic agents (Tegaserod, Prucalopride), & guanylate cyclase-C agonists, as well as non-pharmacologic therapies like biofeedback, sacral nerve stimulation, & surgery.
Home Remedies For Constipation
Try natural constipation home remedies like increasing fiber intake, drinking plenty of water, consuming probiotics, & incorporating physical activity into your routine for relief. Some of the following home remedies for immediate constipation relief at home include:
1. Banana:
Banana is known food for constipation. It contains potassium, which can help move the bowels & make it easier to pass stool. Bananas are also a good source of carbohydrate content, dietary fibers, vitamins (C, A, & E), minerals, & bioactive compounds like carotenoids & flavonoids, which have antioxidant activities & provide various health benefits.
Green bananas' dietary fiber & resistant starch make them beneficial in treating & prevention of constipation. It contains a high concentration of amylase-resistant starch, which stimulates the production of short-chain fatty acids in the colon & helps in relieving constipation.
Ripe bananas, on the other hand, contain pectin, which can bind to stools & help improve bowel movement.
2. Triphala:
Triphala is an Ayurvedic formulation consisting of dried fruits from three plant species: Emblica officinalis (Amalaki), Terminalia bellirica (Bibhitaki), & Terminalia chebula (Haritaki). It is used in Ayurvedic medicine for various purposes, including treating gastrointestinal tract disorders, constipation, diarrhea & reducing stress-related issues.
Triphala's diverse composition of compounds, including tannins, gallic acid, ellagic acid, chebulinic acid, chebulagic acid, flavonoids, saponins, anthraquinones, amino acids, fatty acids, & carbohydrates, collectively contributes to its antioxidant & immunomodulatory properties, which can aid in relieving constipation.
3. Flax seeds:
Flax seeds are rich in dietary fiber, omega-3 fatty acids, & essential antioxidants, making them beneficial for stimulating regular bowel movements & relieving constipation.
To use flax seeds for constipation, take approx 1 tbsp of the seeds & boil them in a cup of water for 2-3 minutes. Allow the mixture to cool slightly, & then drink the water. Also, it can be consumed with food 2-3 times a day.
4. Prunes:
Prune juice is commonly used as a dietary supplement & laxative effect to alleviate immediate constipation relief. Prunes contain dietary fiber, primarily in the form of sorbitol, which provides laxative effects. They also contain phytochemicals, including phenolic compounds such as neochlorogenic & chlorogenic acids, that promote gastrointestinal motility & improve stool consistency. Prunes are often consumed as dried plums, & prune juice is made by rehydrating these dried plums.
5. Bael fruit:
Bael fruit is an essential medicinal tree native to India & Sri Lanka. The pulp of bael fruit is renowned in Ayurvedic medicine for its effectiveness in relieving constipation. Bael fruit pulp, mixed with tamarind water & jaggery, is a popular natural juice in India & Sri Lanka for managing constipation.
Consuming half a cup of bael fruit pulp & a teaspoon of jaggery (unrefined sugar) in the evening before dinner can help alleviate constipation.
6. Fig (Ficus carica):
Fig (anjeer) is frequently used as a bulk laxative. It has been found to increase stool frequency & improve stool consistency. However, it is not effective in enhancing colon transit or anorectal motility.
Fig paste, when consumed, has been shown to increase fecal weight & may be suitable for patients suffering from diet-induced constipation. Figs soaked in warm water are also used to treat constipation, especially in children.
7. Wheat bran:
Wheat bran (derived from the outer layer of the wheat kernel) is rich in fiber. It has been shown to relieve constipation & improve digestion. It can be sprinkled over oatmeal, in bran muffins, or as an all-bran cereal to enhance bowel movements.
Wheat bran can be restorative for relieving constipation. However, it's essential to consider that some individuals may experience constipation when consuming gluten-containing foods. Also, people with gluten intolerance or celiac disease may have digestive issues, including constipation, when consuming gluten-containing foods.
8. Wheatgrass Juice:
Wheatgrass juice, prepared from freshly sprouted leaves of the common wheat plant (Triticum aestivum), is consumed in India to relieve digestion problems & constipation. It is also a rich source of vitamins (A, C, & E) & minerals (iron, magnesium, calcium) & amino acids.
9. Almonds:
Almonds are known for many health benefits, including relieving constipation. The high magnesium content in almonds helps stimulate the intestines, neutralizes stomach acid, & promotes the movement of stool through the intestines. However, it is essential to consume in considerable amounts.
10. Indian Senna:
Indian Senna (Swarnapatri) is a well-known laxative herb often used to clear the bowel before diagnostic tests like colonoscopies. It contains anthraquinones, which are powerful natural laxatives. It is also used as a blood purifier, a laxative for relieving constipation & treating skin diseases.
Indian Senna is approved by the World Health Organization (WHO) & is available as an FDA-approved nonprescription laxative.
11. Arabic Senna:
Arabic Senna, also called Senna alexandrina, is an herb used in Ayurvedic & Persian medicine as an over-the-counter laxative. Sennosides in Arabic Senna stimulate the bowel lining, relieving constipation within 6 to 12 hours.
Arabic Senna can be found in herbal remedies syrup for constipation & tea form, & it is generally considered safe for short-term use in controlling constipation.
12. Cascara Sagrada:
Cascara sagrada, sacred bark or California buckthorn, is a short-term treatment for constipation. It promotes peristalsis & inhibits the colon's reabsorption of water & electrolytes. As a result, the body slightly absorbs it & recommended use courses usually take less than seven days.
However, high doses of Cascara sagrada can cause liver injury, so it should be used within the recommended dosage guidelines.
13. Psyllium Husk:
Psyllium husk is commonly used as a natural laxative to effectively alleviate chronic constipation in patients without slow colonic transit or disordered constipation. The psyllium husk's high fiber & mucilaginous content contribute to its laxative action.
14. Castor:
Castor is a perennial flowering plant popularly used as a natural remedy for constipation. Castor oil, derived from castor beans, acts as a stimulant laxative, relieving constipation & promoting regular bowel movements. It contains ricinoleic acid, which stimulates the muscles of the intestinal walls, leading to the contraction & expulsion of stool.
However, it is essential to consider that castor oil is not recommended for everyone, especially children, pregnant women, & individuals with certain health conditions. Also, higher doses of oral consumption of castor oil can be toxic & even fatal.
15. Liquorice Root:
Liquorice Root (mulethi) is often prescribed in Ayurveda as a demulcent, mild laxative, & anti-inflammatory. Its root contains glycyrrhizin, a triterpenoid saponin, & the major active component known for its health-boosting qualities. Liquorice promotes bowel activity & is known to soothe & tone the mucous membranes & relieve muscle spasms.
Consuming a tsp liquorice root powder with warm water & jaggery is used to manage constipation. However, it is advisable to consult an Ayurvedic expert before taking it regularly.
16. Parsley:
Parsley is rich in nutrients & vitamins, including vitamins A, C, & K. It contains flavonoids like myricetin & apigenin, which are antioxidants beneficial for health. Parsley has been traditionally used to address digestive disorders, including mild constipation. Consuming parsley tea made from its leaves or seeds may help relieve constipation.
17. Dandelion:
Dandelion is an herb belonging to the Asteraceae family. Dandelion tea is an ancient herbal medicine, often made from the plant's root but also from the stem, leaves, or whole plant. Dandelion tea may help with mild digestive symptoms such as bloating or occasional constipation because it acts as a diuretic, increasing water content in the digestive system & stools, thus helping relieve mild constipation.
It can also stimulate the liver to produce bile, which indirectly aids in constipation relief. Consuming a cup of dandelion tea after meals may ease the digestive process.
18. Marshmallow Root:
Marshmallow root has a soothing effect similar to licorice & is commonly used as an ingredient in medicinal teas. This root has laxative properties & has been used for 1000 years as a folk remedy for various digestive, respiratory, & skin conditions. It contains mucilage, which contributes to its healing powers. It can treat digestive disorders, including constipation, heartburn, & intestinal colic.
Marshmallow root can be consumed as a capsule, tincture, tea, or syrup for constipation. It is also used in skin products & cough syrups.
19. Gond Katira:
Gond katira acts as a natural prebiotic that helps in promoting healthy bowel movements & preventing constipation. It is also rich in dietary fiber, which adds bulk to the stool & aids in regulating bowel movements. Also, gond katira has cooling, soothing properties that relieve digestive discomfort, often associated with constipation.
20. Chamomile Tea:
Chamomile is a well-known, recognized medicinal plant with various active compounds, including sesquiterpenes, flavonoids, coumarins, & polyacetylenes, contributing to its therapeutic properties. Chamomile has been used traditionally for gastrointestinal conditions such as constipation, flatulence, indigestion, diarrhea, & more.
When chamomile tea is consumed after meals or before bed, it may help calm the muscles in the intestines & promote regular bowel movements.
21. Olive Oil:
Olive oil (derived from the fruit of the olive tree) is considered a safe & healthy option to relieve constipation. The fats in olive oil help smooth the bowel walls, making it easier for stools to pass. Olive oil also helps the stool retain more water, keeping it softer.
Consuming 1 tbsp of olive oil on an empty stomach in the morning may ease constipation.
22. Peppermint Tea:
Peppermint tea is a well-recognized natural remedy for digestive issues. Many medicines for digestive problems contain peppermint extract. Peppermint tea has been traditionally used to improve digestion, restore appetite, eliminate intestinal gas, soothe an upset stomach & prevention constipation. The menthol in peppermint has a soothing effect & may help relax an upset stomach while promoting the movement of stool through the intestines. This tea is also known for its ability to ease bloating due to its high concentration of flavonoids, which can aid in calming the bacteria in the digestive tract.
Drinking peppermint tea after each meal can benefit people who experience constipation & an upset stomach.
23. Peppermint Oil:
Peppermint oil (derived from Mentha piperita) is an ayurvedic medicine for constipation. It is also a naturally occurring carminative herb containing compounds targeting irritable bowel syndrome (IBS) pathophysiology. In addition, it has antispasmodic effects on the gastrointestinal tract by blocking calcium channels in smooth muscle due to the presence of L-menthol.
Peppermint oil possesses antimicrobial, anti-inflammatory, antioxidant, immunomodulating, & anesthetic activities, which are relevant for treating IBS. Also, meta-analyses have shown that peppermint oil is a safe & effective therapy for pain & global symptoms in adults with IBS.
Consuming peppermint oil (in capsule form) or applying it topically to the belly may aid digestion by reducing bloating, gas, & indigestion.
24. Other Herbal Tea & Coffee:
Lemon water, derived from citrus fruits, is high in vitamin C & water-soluble fiber. Also, citrus fruits stimulate the colon, so some people use warm lemon water to alleviate constipation.
Does coffee cause constipation? Drinking coffee and black or green tea can also have a laxative effect due to caffeine. Caffeine acts as a stimulant & speeds up bowel movements in many individuals. However, it's crucial to consider that caffeine can have adverse side effects in sensitive people.
25. Yoga, Breathing & Other Exercise
Constipation can be alleviated with the help of yoga since it encourages good digestion & regular bowel movements. In addition, certain yoga poses target the abdominal region specifically, stimulating the digestive organs & aiding in the relief of constipation.
Yoga for constipation, such as Pawanmuktasana (Wind-Relieving Pose), Malasana (Squat Pose), Trikonasana (Triangle Pose), & Ardha Matsyendrasana (Half Spinal Twist Pose) & more can help improve bowel movements, relieve constipation, & reduce bloating.
Deep breathing exercises & other relaxation techniques can also help alleviate stress & improve digestion. It is essential to consult a certified yoga instructor for guidance & modifications based on your needs & abilities.
26. Lifestyle Modification: Ayurveda-Based Basic Remedies
In Ayurvedic medicine for constipation, herbal laxatives are often used. Ayurveda treats constipation by balancing the Doshas (bio-energies) through lifestyle modifications & herbal medicines.
According to a study, In Ayurveda, plants like fennel, ginger, & aloe Vera are often used to relieve constipation. Taken with warm water before sleep, fennel seeds are a moderate laxative. Ginger promotes digestion & reduces gas & bloating. Aloe vera has healing effects & helps your bowels move effectively.
Ayurveda also stresses the value of a healthy diet, staying hydrated, exercising regularly, getting enough sleep, & keeping a normal meal schedule. Warm water is good for digestion & can help people who are having trouble going to the toilet. Fruits, especially those high in fiber like pears, oranges, berries, grapes, & apples with peels, are advised for healing constipation.
Note: It's important to note that while natural remedies can relieve constipation, a healthcare professional should evaluate chronic or severe symptoms. Healthcare professionals can help determine the underlying cause of constipation & provide appropriate guidance & treatment. Constipation in babies can be a common but challenging concern. Therefore, consult with a pediatrician for proper evaluation & guidance customized to the baby's specific needs.
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