Constipation happens when the fecal matter hardens in the colon. Defecation is the process of eliminating all of the unwanted toxins in our bodies. Normally, every person should have at least three bowel movements per week. Some people have two to three stools every day, at that’s perfectly fine. However, constipation makes pooping a difficult and sometimes painful process.
Some common causes are dehydration, stress, lack of exercise, fiber deficiency, over-eating, and junk food. However, some medications can also contribute to infrequent bowel movements. Although constipation can affect everyone; however, older people tend to suffer more. Pregnancy also affects bowels movements.
However, here are a few natural remedies you should try to get rid of constipation.
Water
Drinking at least six glasses of water every day will keep you hydrated. Dehydration is bad for bowel movements as it hardens the stool.
Exercise
Exercising is making bowel movements more frequent. Exercise at least once every day for about 10-15 minutes. However, it can be difficult to exercise while you feel uncomfortable, so try stretching in this case.
Abdominal massage
I like this method! Massage your abdomen for about 10 minutes once or twice every day. Sit on your back and massage your stomach in a clockwise motion. This way, you will encourage the stool to move and eventually defecate. To secure this method, drink some hot water or tea before starting the massage.
Fiber
Consuming 25-30g of fiber every day keeps your digestive system healthy. Besides weight loss, fiber helps with bowel movements. Try some oatmeal, flaxseed, whole grains, fruit, beans, bran, or vegetables.
Castor oil
Castor oil acts as a natural laxative. Take one or two tablespoons of this oil on an empty stomach each morning. It will help you poop within eight hours or so.
Coffee
Caffeine helps to put the bowel movement in motion. However, make sure to drink water to stay hydrated.
Senna
Senna is another natural laxative. As a herb, it can often be drunk as tea. However, it does the trick within a few hours after consumption.
Tea
Most warm beverages help with bowel movements. However, here are some specific teas that will save you from constipation.
- Ginger
- Peppermint
- Chamomile
- Licorice root
- Dandelion root
- Black or green tea
Lemon juice
Lemon juice stimulates bowel movements. You can add it to water or tea; either way, it does the trick.
Aloe vera
Aloe vera has many health benefits, including the digestive system. Aloe vera juice helps with the digestive tract and can be consumed orally. You can add it to smoothies or other beverages.
Coconut water
Coconut water is a good source of hydration. Besides detoxification, it also helps with kidney function. The magnesium in the coconut water is what triggers the bowel movement.
Vitamins
Vitamin C, B-5, B-12, B-1, and folic acid help with constipation. Makes sure to eat food containing these vitamins, such as citrus fruits and vegetables.
Milk and ghee
Although dairy products can sometimes lead to constipation, they can also help. Warm will with one or two teaspoons of ghee can do wonders.
Fennel
Fennel is a natural laxative with mild effects on the digestive tract. Roast the fennel and add it to warm water for the best results.
Prunes, figs, and raisins
Prunes are excellent for the digestive system. Drinking prune juice every morning will help the stool to move towards the rectum. However, eating them dry or eating raisins or figs has the same effect on your digestive system.
Professional help
There are a few supplements you can take that help with constipation. However, it is always best to consult a doctor for proper guidance. Constipation is not normal, and you should seek medical attention if you struggle.