Home Remedies for Constipation

Hello my dear friends welcome back to health sastra, today in this blog I will discuss about a common problem that make your life discomfort. Yes I share my research and knowledge about constipation, around 16 percent of adults are affected with constipation globally. Constipation gives you discomfort, bloating and digestion problems.

Constipation is actually a symptom not a disease and it caused by the poor diet, not enough water intake, lifestyle imbalance and insufficient physical activities. In this blog we will explore some evidence based home remedies for constipation, cause, side effects and when to seek medical help and FAQ.

Cause of Constipation

Here are some common cause of constipation if you following one these cause then avoid it from today.

• Poor Diet: Constipation happens on slow digestion, the cause of slow digestion is low fiber intake. While excessive dairy and processed food can make your digestion slower. According to a study if you consuming less than 20 grams fiber then you have chances of constipation.
• Hydration: Hydration play a important role in our body function and digestion also connected with hydration. If you not maintaining a good hydration it can lead constipation.
• Physical Inactivity: Physical workout help our digestion process to work perfectly, insufficient physical activity make your body slower.

Home Remedies for Constipation

Here are some effective and evidence based top 7 home remedies for constipation.

1. Fiber Rich Foods

Soluble and insoluble fiber both are very effective for constipation relief, 30 to 35 grams of fiber is enough for a good digestion process. You can consume lentils, chia seeds and raspberries these all are good source of high fiber.

2. Hydration

Hydration is a best cure for constipation try to drink 4 to 5 liter water in a day then you see the result and changes after few days. You can drink warm lemon water it can help you for hydration and digestion power.

3. Exercise

Physical activity help to work our body perfectly and it also help in digestion process. Yoga pose also beneficial for prevent constipation like wind relieving pose also effective for prevent constipation. Running, walking and cycling same also good you add this in your lifestyle.

4. Probiotics

Daily consume of probiotics improve your bowel frequency by 25%. The best probiotics is yogurt it is best for digestion related problem and yogurt has many other health benefits. Here are some other probiotics like kefir, kimchi etc.

5. Magnesium Rich Foods

Magnesium draws water into the intestine and daily consume of magnesium rich foods help to prevent constipation. Spinach and almonds is the best source of magnesium you can add it in your daily diet.

6. Abdominal Massage

Gentle clockwise massage in your right lower side abdomen relieves the blockage. You can perform it for 10 minutes and two time in a day. But it is not an effective cure, it is for temporary relief but you can do this daily it’s good for your abdomen muscles.

7. Coffee

According to some people coffee helps to producing bowel movement after consume. This is because coffee helps to simulates the muscle of diagestive system. Caffeinated coffee is effective but avoid added sugar, coffee has small amount of fiber that help to make balance of gut bacteria.

When to Seek Doctor

• Blood in stool and abdominal pain
• Unexpected weight loss and vomiting
• no bowel movement for 7 days or more

Home remedies for constipation strategy with diagram.

Conclusion

Constipation is often a sign of modern lifestyle imbalances. By prioritizing fiber, hydration, and mindful movement, most cases resolve without medication. However, persistent symptoms warrant medical evaluation to rule out serious conditions. Integrate these remedies with stress management techniques for holistic digestive health.

FAQ About Home Remedies for Constipation