Constipation is a common condition amongst people of all ages. It is an uncomfortable, to a downright painful feeling when people experience difficult bowel movements. Fortunately, it is easy to get rid of constipation with a few easy methods. In this article, we shall focus on easily accessible, inexpensive remedies to cure this condition.
It is irregular bowel movements causing difficulty during defecation, or a sense of incomplete bowel evacuation. Constipation tends to occur more frequently in children, aged persons, and pregnant women. It manifests differently from person-to-person. For a lot of people, constipation varies from having hard stools to difficulty passing stools for an extended period of time.
Causes of Constipation:
There are a number of causes for constipation to occur in a person. It can range from diseases of the digestive system to being triggered as a side effect of some medication. Junk food, alcohol, smoking, or overeating could trigger this condition. However, the leading cause of most cases of constipation is a diet low in fiber. Other causes can be,
- Eating a lot of dairy products
- Change in usual diet and/or activities
- Insufficient water in diet
- Lack of Exercise
- Excessive intake of medications containing calcium, iron, or aluminum
- Overuse of laxatives
- Pregnancy
- Stress
- Hyperthyroidism
- Irritable Bowel Syndrome
Symptoms and Signs of Constipation:
- Few bowel movements (less than one per week)
- Hard or small stools
- Lower abdominal pain or swollen abdomen
- Bloating
- Rectal bleeding or anal fissures
- Dry bowel movements
- Vomiting
- Nausea
- Loss of appetite
- Feeling sluggish
Remedies to Get Rid of Constipation:
As constipation is a common occurrence, there are various home remedies that exist to get rid of constipation. Inexpensive as well as easily accessible, most of these remedies only require a few changes in diet.
1.) Beans to Get Rid of Constipation
Known to have more than 10 grams of fiber per cup, beans have more fiber content than almost every other source of fiber. Since beans have a great mix of both soluble and insoluble fiber, this helps in moving food better through the bowels. Incorporate these super foods into your soups, salads, pasta, casseroles or even as a standalone dish. As there is a wide variety of types of beans, try some of the beans to include in your diet: Broad beans (fava), Adzuki beans, Kidney beans, French beans, Yellow beans, Pinto beans, Black turtle soup beans, and Lima beans
2.) Fruits to Treat Constipation
Along with the skin, fruits like an average pear, plum, or apple contains up to 5-6 grams of dietary fiber which helps regulate the digestive system. Pears also serve as a great combatant to get rid of constipation in babies and toddlers.
- Look for baby foods containing pears as an ingredient.
- Fresh juice made from pears or apples can also aid in constipation.
- Add slices of these fruits (along with the skin) into salads for a tasty meal as well as a fiber source.
3.) Prunes to Get Rid of Constipation Fast
Prunes act as a natural laxative as the fruit contains high amounts of fiber and sorbitol. Sorbitol aids in softening stools since it is a natural carbohydrate that is not easily absorbed. This causes it to draw water while passing through the intestines, adding bulk to the stools.
- Prepare 2 glasses of prune juice (8oz)
- Drink one glass in the morning and the other at night to cure constipation
- Alternatively, eat several prunes instead if you prefer that over drinking juice.
As the effects of the prune juice start to work within a few hours of consumption, it is important to let one glass pass through before drinking the next. Otherwise, you may be at risk of diarrhea.
4.) Sweet Potatoes to Treat Constipation Naturally
One medium size sweet potato (with skin) contains over 3.8 grams of fiber. This high fiber content makes sweet potato a great, tasty and natural cure to get rid of constipation. Since the skin contains the majority percentage of fiber, leave it on for the biggest benefit.
- Prepare sweet potatoes as a meal by baking them with the skin on.
- Avoid high-calorie toppings like butter and sour cream as these contain fats that hinder the process of curing constipation.
- Alternatively, add them (with the skin) into salads, stews, stir-fries, or casseroles.
- In case sweet potatoes are unavailable, regular potatoes are a good substitute. A small baked regular potato contains 3 grams of fiber.
5.) Vegetable Juice to Get Rid of Constipation
Vegetables are an excellent source of fiber to add into a diet. Dark, leafy vegetables contain essential insoluble fibers. Spinach contains 2.2 grams of dietary fiber per every 100 grams, while cabbages contain up to 2.5 grams of dietary fiber per every 100 grams.
- Incorporate these vegetables into daily meals.
- Alternatively, drink half a cup of cabbage juice twice daily,
- Or, drink half a glass of fresh spinach juice mixed with half a glass of water twice every day for up to 2-3 days to get rid of constipation.
6.) Nuts and Seeds to Prevent Constipation
Although relatively smaller in comparison to other high-fiber content foods, nuts have the advantage of being packed with around 7 grams of dietary fiber per 100 grams serving size. One ounce of nuts and seeds provide a hearty amount of fiber, along with a bonus of healthy fats and proteins. Try some of the following:
- Almonds, walnuts, and pecans, preferably eaten raw. Otherwise, these can be dry-roasted with a dash of salt.
- Pumpkin seeds, or sesame seeds, sprinkled on top of salads for the added fiber and a delicious crunch.
- Flaxseed. Try adding a teaspoon of ground flaxseed into your morning oatmeal or cereal.
- Chia seeds. These contain about 10.6 grams of fiber per ounce. Add these tiny seeds into your yogurt and leave for 10 minutes before eating.
7.) Broccoli to Cure Constipation Fast
It is a vegetable that is packed with Vitamin C and Vitamin K, and aids in fighting diabetes, decreasing blood sugar and helps reduce cholesterol. Broccoli is also high in fiber content, with over 3 grams of dietary fiber in just half a cup serving of cooked broccoli. This vegetable is an excellent aid to get rid of constipation.
- Eat it as a side dish to your meal.
- Try it raw as a snack, eaten with hummus or another low-fat dip.
- While cooking it, make sure not to overcook it. Prefer steaming or sauteing it until it’s bright green, and still has a little bit of bite to maintain that essential fiber content.
8.) Aloe Vera to Cure Constipation
Aloe is known to be a natural soothing agent and is generally used to soothe minor burns, cuts, and bruises. But it can also be used to soothe the tummy and get rid of constipation. Aloe Vera helps in healing wounds and has anti-inflammatory properties. In regards to constipation, Aloe Vera contains ‘anthraquinones’ that are natural laxatives.
- Using the gel straight from the plant, take 2 tablespoons of Aloe gel and mix with one cup of fruit juice. Drink this once in a day, preferably morning.
- Alternatively, if the plant is not accessible to you, drinking one cup of Aloe Vera juice can provide similar results.
- Drink this preparation as and when needed.
9.) Lemon Juice for Constipation Treatment
Lemon juice contains citric acid which acts as a stimulant for the digestive system. It helps to flush out toxins and undigested material that may have built up on the walls of the colon.
- Prepare the mixture by squeezing juice from 1 lemon into 1 cup of warm water.
- Drink this once a day, and continue as required.
- Mixing the lemon juice with water not only lessens the intensity of flavor but also assures essential liquid intake.
10.) Olive or Castor Oil to Get Rid of Constipation
Olive oil or castor oil is more than just a tasty and healthy addition to meals; it can also help relieve constipation. It stimulates the digestive system by getting things moving through your colon.
- Take one tablespoon of olive oil in the morning. Make sure to eat it on an empty stomach.
- Alternatively, mix it with a teaspoon of lemon juice to lighten the flavor. Since lemon juice also acts as a relief aid to get rid of constipation, this contributes in gaining relief.
11.) Molasses to Cure Constipation
Blackstrap molasses works very well to get rid of constipation. The reason for this is because of how blackstrap molasses is made. It is essentially pure sugar cane juice boiled into a concentrated, but it contains vitamins, minerals, and more specifically, magnesium. This aids in relief from constipation.
- Directly consume one teaspoon of blackstrap molasses.
- If in case you find the flavor of molasses unappealing or too strong, dilute 1-2 teaspoons in 1 cup of warm tea or water.
12.) Epsom Salt for Constipation Treatment
To get rid of constipation, Epsom salt is a classic home remedy. The salt draws in water, softening the stools and making it easier to pass through the bowels. Additionally, the magnesium present in the salt prompts contraction of the bowel muscles and further helps in passing stool.
- Prepare a mixture of 2 teaspoons of Epsom salt (for adults) with one cup of water or fruit juice.
- For children, use only half a teaspoon to mix with one cup water or fruit juice.
