HOME REMEDIES TO RELIEVE CONSTIPATION QUICKLY

Constipation is uncomfortable and even painful at times. Fortunately, there are various home remedies to relieve constipation quickly. These natural remedies for constipation can provide a relief and keep your bowels regular.

Regular Exercise

Engaging in physical activity stimulates regular bowel movements. Exercise encourages muscle contractions in the intestines, which help to move stool through the colon more efficiently. Research has indicated that exercise increases the speed of food moving through the colon. Some of the best activities such as walking, jogging, and yoga. Try to get at least 30 minutes of moderate exercise every day for better improvement.

Consistent Time

Establishing a regular toilet routine helps train your body to have more predictable bowel movements. Try to go to the bathroom at the same time each day, preferably after meals. At this time, your digestive system is most active. This practice leverages the gastrocolic reflex and gives your body signals to defecate.

Proper Toilet Positioning

Sitting position on the toilet affects your bowel movements. For relieving constipation quickly, you can sit with a small stool to raise your feet to make a squatting position. The rectum straightens; hence no strain is felt, and it empties well. This is scientifically proved to be effective in treating constipation. Therefore, you can start employing this remedy for constipation.

Hydration

Adequate water intake will help soften stool. Thus, it can keep you away from constipation pain. As advised, a healthy adult should take about 2 litres of fluid per day. However, the volume will differ from each of individuals and their activities and health condition. Hydration supports in the smooth and proper functioning of your digestive system. Additionally, you can consume herbal teas, which are also helpful and beneficial for hydration and digestion.

Warm Liquids

Drinking warm liquids, especially in the morning, can stimulate digestion. Warm water, herbal teas, or broth help relax the digestive system and encourage bowel movements. Ginger and peppermint teas are particularly beneficial for soothing the stomach.

Healthy Oils Employment

Other home remedies for constipation include healthy oils, such as coconut and olive oils. Those essential oils work as a natural laxative. Both oils can help ease the stool passageway by lubricating the intestines. Research studies found that healthy fats do improve gut motility and reduce inflammation. For that reason, you can add those oils to meals or even consumed directly in a tablespoon.

Sufficient Dietary Fibers

A diet rich in fiber ensures frequent bowel movement. Fiber adds bulk to stool, which facilitates its passing. Many fruits, vegetables, and whole grains are excellent sources of fiber. In addition, apples, pears, kiwis, blackberries, raspberries, grapes, and bananas are great sources of fiber. Furthermore, soluble fiber, in both fruits and grains, feeds friendly gut bacteria.

Probiotic Foods

Probiotic-rich foods like yogurt, kefir, and sauerkraut support a healthy gut. These foods introduce beneficial bacteria, improving digestion and regularity. Research highlights that probiotics can help reduce the severity of chronic constipation. Hence, this is also one of the effective natural constipation remedies.

Prunes and Figs

Prunes and figs are well-known as natural constipation remedies. They contain sorbitol, a natural laxative that helps soften stool and promote bowel movements. Consuming a handful of prunes or figs daily can provide a relief.

Herbal Teas

Certain herbal teas, such as ginger, peppermint, and dandelion, can help stimulate digestion and relieve constipation. These herbal teas aid in relaxing the muscles in the intestines and are helpful for stool passage.

Bottom line

Home remedies to relieve constipation quickly can be very effective. However, if your constipation does not improve with these natural constipation remedies, it is important to seek medical advice. Chronic constipation may indicate an underlying health issue that requires professional attention.

All these home remedies will help you to have better digestive health and regular bowel movements. Consistency and patience are key to lasting results.

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