Top 10 Home Remedies For Constipation Immediate Relief – Know The Real Secret Here!
Constipation has been troubling nearly 42 million American citizens. So, you are not alone! Constipation is when you have less than 5 bowel movements per week, but is there is a way to end this problem? Absolutely yes! There are certain home remedies for constipation immediate relief which are going to have a wonderful impact on your stomach to keep It clean and healthy every new day!
You should, of course, make up your mind to not miss any of these amazing home remedies because only when you put in the right efforts, you get the desired result!
Making some simple lifestyle changes is also going to build your confidence. So let’s plunge into the natural remedies for constipation which are also going to be your great confidence boosters!
How To Relieve Constipation Fast? – 10 Home Remedies For Constipation Immediate Relief
Exercising every day, keeping yourself hydrated from time to time and taking the right amounts of foods! These habits bring in a major change in your bowel movement. But, how to implement them and what more can you do to regularize your bowel movements? Read on to know.
1. Drink Hot Water On An Empty Stomach
Trust me! This is going to do wonders. This is so going to work when you follow the remedy soon after your exercise regime.
You are required to exercise and stretch regularly because a prolonged sitting may slow down your digestion resulting in constipation. When you exercise, there is a lot happening inside your stomach!
Your large intestine especially does not let the food absorb large amounts of water which may otherwise lead to dry stools and a hard bowel movement.
Drinking hot water at least after half an hour of exercising will contract your intestinal muscles, thereby helping in a better elimination of wastes from your body. (1)
This is probably the best remedy for constipation with no side effects and that which can be easily followed by people of any age group!
2. Coffee Makes You Poop!
A cup of coffee can be your immediate solution. It is the caffeine that does the magic. Caffeine helps your intestinal muscles to contract and it enables in an easy passage of food from your colon to the rectum which makes you want to poop soon after drinking a cup of Coffee.
Well, the best thing you can do is enjoy a great cup of coffee early in the morning right before you have your breakfast.
Wake up to that beautiful sunshine, brew yourself a mug of hot coffee, sip it while contemplating the nature and be all set to have a smooth and easy bowel movement just within 20 minutes!
There was, in fact, a study conducted on people regarding their bowel habits. The results were such, 29% of volunteers have expressed that coffee increased their urge to poop and this was because of a condition called rectosigmoid motility which increases your desire to defecate. (2)
3. Eat More Fibre-Rich Foods
You might have by now come across the fact that fibre-containing foods can ease your bowel movement. (3)
While it is true that the consumption of fibre-rich foods is one of the best and natural cures for constipation, you may have to be careful about which type of fibre-rich foods you have been consuming.
Fibres are of two types – Soluble and insoluble. Soluble fibres combine with the fluids in your body resulting in the formation of a gel-like substance which helps in an easy passage of foods down your digestive track.
Insoluble fibers, on the other hand, add more amount of bulk to your feces, making the bowel movement smooth, easy and quick.
Soluble fibre is found in the foods like beans and peas, lentils, nuts and seeds, oat bran and barley. Insoluble fibre can be obtained by consuming foods like whole grains and wheat bran.
Considering the studies, you may have to include more foods that contain insoluble fibres into your diet as one of the natural home remedies for constipation.
4. Probiotics Foods Can Fight Constipation
Probiotic foods are usually the foods that contain probiotic bacteria (the good bacteria) which is said to bring in a lot of positive change to your digestive health.
Studies conducted among people suffering from constipation in relation to the consumption of probiotic foods showed positive results. (5)
This is because such foods contain certain lively bacteria which can improve your digestion, stool consistency and benefit your overall gut health.
Probiotics are said to have an even more positive impact on children in dealing with the symptoms of constipation. (6)
Yoghurt is one of the major probiotic foods that contain friendly bacteria like bifidobacteria and lactic acid bacteria which are highly beneficial for your gut health.
You can also choose to take probiotic supplements but you also have various natural sources of probiotics such as Kefir, Kombucha, Tempeh, Kimchi and Sauerkraut.
5. Set A Goal Of Drinking 2 Litres Of Water Per Day
Being properly hydrated is a major concern because this could be one of the ignored causes of constipation
However, there are various other reasons for constipation such as a diet low in fibre, a side effect of a certain medication and improper dietary habits.
Studies have proved it that intake of required amounts of water daily can be helpful to those suffering from a lack of water content but it may not really help if your cause of constipation is a low fibre diet or any other reason. (7)
Keeping yourself hydrated is however needed for many other reasons such as acquiring soft, glowing skin, a proper functioning of kidneys and for preventing dehydration.
Keep drinking water at regular intervals to increase the stool consistency and a smooth bowel movement.
6. Consume Prunes More Often
Prunes are among the best of dry fruits that act as one of the best natural remedies for constipation because of their rich fibre content. (6 grams of fibre for every 100 grams).
Fibre can aid in an easy and effective digestion but there is another best property of prunes which makes it the best remedy for constipation.
Prunes contain a crystalline compound sorbitol which is actually sweet to taste and serves a good purpose in treating constipation because of its laxative nature.
This means that prunes can cause you an urge to defecate resulting in an easy bowel movement, thereby working as a natural source for an immediate constipation relief.
7. Why Should You Consume Foods Rich In Magnesium?
The recommended amount of Magnesium intake is around 300-400 milligrams per day. If you are not getting enough magnesium through your diet, you may be subjected to various problems like muscle cramps, mental illness, fatigue, hypertension, asthma and abnormal heartbeats but it does not essentially cause constipation.
But, you will require this mineral for obtaining a constipation relief because magnesium helps in drawing large amounts of water from the food that has entered your large intestine.
When a good amount of water is absorbed, it prevents the occurrence of dry and hard stools and instead enables in an easy bowel movement.
A proper magnesium intake alone may not help in preventing constipation but you must also ensure that you are acquiring good amounts of fibre and required amounts of water along with a rich magnesium diet to fight constipation (8)
Try including more green leafy vegetables such as spinach, kale and Swiss chard. Keep munching on nuts and seeds such as almonds, walnuts, chia seeds and pumpkin seeds.
8. Choose Fibre-Rich Fruits
Consuming fibre-rich foods more often can treat constipation because such fruits contain good amounts of phytochemicals, water, laxatives like sorbitol along with rich amounts of fibres which eases your digestion. (9)
Making some good lifestyle changes like exercising regularly, a proper hydration along with a proper diet (fibre-rich food including the fruits) can act as natural cures for constipation.
The best fruits that you can choose are plumps, pears, apples, grapes, strawberries, raspberries, avocados, bananas and kiwis.
9. What Is A FODMAP Diet And How Does It Help Constipation?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. The diet requires you to cut down on the consumption of foods that contain these compounds.
This is because these substances are sugary alcohols which may not get properly absorbed by your body and this is going to result in a severe abdominal bloating and discomfort. (10)
You need not really go on a strict FODMAP diet but you can try avoiding certain foods like those which contain artificial sweeteners, dairy products (because they contain lactose) and foods that contain HFCS (High fructose corn syrup).
Not everyone is equally benefited because of a FODMAP diet but you may observe a little change in the symptoms that are caused due to IBS.
10. How To Relieve Constipation Fast With Exercise?
Exercising has a huge impact on your bowel movements because it causes your muscles to contract more which reduces the symptoms of bloating and abdominal pain caused as a result of irritable bowel syndrome.
Yoga is one such form of mind-body practice which has eventually relieved the participants from IBS symptoms according to a survey (12)
Yoga may not be one of those home remedies to give you an immediate constipation relief but it is surely a beautiful art form that you must follow to get rid of constipation gradually.
You tend to breathe consciously while performing yoga which improves your sense of well-being, keeping you active and alive all the time. This can eradicate the symptoms of stress and anxiety causes due to IBS.
Here is a list of Yoga postures to keep your mornings energized!
A. Vajrasana Or The Diamond Pose
Getting into the pose soon after your meals help in improving your digestion. While other Yoga postures mentioned below have to be practised early in the morning, Vajrasana is something you must practice after meals.
This is because the pose improves the blood circulation to your abdominal region which provides your digestive organs with a better supply of blood so as to increase their efficacy.
Sitting in the pose for twenty minutes soon after your meals is probably one of the effective natural remedies for constipation.
B. Pavanamukthasana Or The Wind Relieving Pose
This is probably the first thing you should practice early in the morning, even before drinking hot water.
Pavanamukthasana helps in releasing the unwanted gases that have been trapped in your stomach so that you are relieved from flatulence and bloating.
You will be able to witness a gradual reduction in the symptoms of constipation as you keep up with your consistency to practice the pose on a regular basis.
How To Practice?
To practice Pavanamukthasana, lie down on the floor relaxed with arms placed on either side of your body and make a deep inhalation.
Pull your knees closer to your chest slowly while exhaling and press them close to your chest. Hug your knees close to your chest with your arms clasped around your knees and stay in the position for as long as you can.
Inhale, release your hand grip and get back to your normal position at the same pace.
C. Suryanamaskara Or The Sun Salutations
Performing sun salutations or the Surya Namaskara as it is usually known helps in a better blood circulation not only to your digestive organs but to every part of your body.
You should be performing 12 cycles of Suryanamaskara on an average and each cycle, in turn, contains 12 different poses wherein you bend and stretch your body so as to experience a better circulation of blood throughout your body.
Try to stretch and relax for each pose to reap the maximum benefits.
Getting rid of constipation is not an uphill task when you step up to make the necessary changes in your lifestyle.
To put everything in simple terms, drinking at least 2 litres of water per day, exercising regularly, maintaining a proper diet with fibre-rich foods, consuming foods that contain probiotics, foods rich in magnesium can relieve you from constipation if you choose not to break the regime and follow the remedies without fail.