Do you suffer from the discomfort of constipation? You are not alone.
Constipation affects many people, but it doesn’t have to be a life sentence.
There are natural remedies for constipation that can provide relief without relying on harsh chemicals or drugs.
From dietary changes to herbal remedies and exercise regimens, learn how to use natural remedies for constipation relief quickly and effectively!
Table of Contents
Dietary Changes for Constipation Relief
Eating a balanced diet is one of the most effective natural remedies for constipation.
To help relieve symptoms, it’s important to increase your fiber intake, eat more fruits and vegetables, avoid processed foods, stay hydrated, and limit dairy products.
Increase Your Fiber Intake
Increasing your dietary fiber intake can be an effective way to ease constipation.
High-fiber foods include:
- whole grains such as oats and barley
- legumes like lentils and beans
- nuts and seeds
- fruit such as apples, oranges, pears, prunes or figs
- starchy vegetables like potatoes with skin on them
- dark leafy greens such as spinach or kale
- root vegetables like sweet potatoes or turnips
Eating these types of food in moderation will help add bulk to your stool which helps move things along through the digestive tract more quickly
Eat More Fruits and Vegetables
Adding plenty of fresh fruits and veggies into your daily meals can also help reduce constipation symptoms.
Try adding some carrots or celery sticks into salads for extra crunchiness that adds bulk to the stool, too.
You could also try making smoothies with banana slices blended together with other high-fiber ingredients like chia seeds or flaxseed meal. This makes a delicious snack that’ll keep you full longer while helping ease digestion issues at the same time.
Avoid Processed Foods
Eating processed foods may make it harder for our bodies to digest certain nutrients properly which can lead to constipation problems over time.
These types of food are usually high in sodium and sugar so they should be avoided if possible when trying to improve digestive health naturally.
Instead opt for fresh produce from local farmers markets whenever possible – this ensures you get all those essential vitamins & minerals without any added preservatives that might cause further complications down the line.
Stay Hydrated
Drinking enough water throughout the day is key when it comes to relieving constipation symptoms because dehydration can contribute significantly towards digestive issues.
Aiming for 8 glasses per day (or 2 liters) should do wonders in terms of keeping everything moving smoothly inside our body – plus staying hydrated has many other benefits too including better energy levels & improved mental clarity overall.
Limit Dairy Products
Dairy products contain lactose which isn’t always easy on our stomachs – especially if we’re already dealing with digestion problems due to chronic constipation issues.
If you find yourself experiencing discomfort after consuming milk, cheese, yogurt etc., then try cutting back on these products until you feel better again.
Alternatively, look for lactose free alternatives instead so there’s still something nutritious available for meals without the adverse effects afterwards.
Making dietary changes can be a great way to relieve constipation. However, if these don’t work for you, there are also herbal remedies that may provide relief.
Key Takeaway: To relieve constipation naturally, increase fiber intake, eat more fruits and veggies, avoid processed foods, stay hydrated and limit dairy products.
Herbal Remedies for Constipation Relief
Herbal remedies can be an effective way to treat constipation naturally. Here are five herbal remedies that may help relieve symptoms of constipation.
Senna Leaf Tea
Senna leaf tea is a popular remedy for relieving constipation. It contains compounds called anthraquinones, which stimulate the bowels and increase peristalsis (the muscular contractions that move food through the digestive tract).
To make senna leaf tea, steep 1 teaspoon of dried leaves in 1 cup of boiling water for 10 minutes. Drink up to 3 cups daily until your symptoms improve.
Psyllium Husk Powder
Psyllium husk powder is made from the outer coating of psyllium seeds and is rich in soluble fiber. When mixed with liquid, it forms a gel-like substance that helps bulk up stool and makes it easier to pass through the intestines.
For best results, mix one tablespoon of psyllium husk powder into 8 ounces of water or juice and drink immediately before meals or snacks three times daily until your symptoms improve.
Flaxseed Meal
Flaxseed meal is high in both soluble and insoluble fiber, making it an excellent choice for relieving constipation naturally. Simply add two tablespoons of flaxseed meal to yogurt or smoothies each day as part of your regular diet until you experience relief from your symptoms.
Dandelion Root Tea
Dandelion root tea has been used traditionally as a natural laxative due to its diuretic properties which help flush out toxins from the body while stimulating digestion at the same time.
To make dandelion root tea, steep one teaspoon of dried dandelion root in one cup boiling water for 10 minutes then strain before drinking twice daily until you experience relief from your symptoms .
Herbal remedies for constipation relief are a natural and effective way to relieve uncomfortable symptoms.
Now, let’s look at how exercise can help alleviate constipation symptoms as well.
Key Takeaway: Herbal remedies can be an effective way to treat constipation naturally. Try senna leaf tea, psyllium husk powder, flaxseed meal and dandelion root tea for relief from symptoms.
Exercise to Relieve Constipation Symptoms
Exercise is a great way to relieve constipation symptoms and improve digestion. Regular physical activity can help stimulate the digestive system, reduce bloating, and increase bowel movements.
Here are some exercises that can help you get relief from constipation quickly and naturally.
Walking or Jogging
Walking or jogging for at least 30 minutes a day can help move food through your digestive tract more efficiently and promote regularity. It also helps reduce stress levels which can contribute to constipation in some people.
If you don’t have time for a long walk or jog, even taking short walks throughout the day will still be beneficial for relieving constipation symptoms.
Yoga Poses for Digestive Health
Certain yoga poses like twists, forward bends, cat-cow pose, cobra pose etc., can help stimulate the digestive system by increasing blood flow to the abdomen area and improving digestion.
These poses also relax your body which helps reduce stress levels that may be contributing to your constipation issues.
Abdominal Massage Techniques
Abdominal massage techniques such as circular clockwise motions on your stomach with light pressure can also help stimulate digestion and alleviate constipation symptoms by helping food move through your intestines more easily.
You should do this technique gently but firmly while focusing on breathing deeply into your belly during each massage session to get maximum benefit from it. This video shows the correct way to perform your abdominal massage.
Regular exercise is an important part of any health regimen, but it is especially helpful when dealing with chronic constipation problems. It stimulates digestion and reduces stress levels, which are both major contributors to this condition in many cases.
Therefore, if you are looking for natural ways to relieve yourself of uncomfortable gastrointestinal issues, then try out these simple exercises today. And remember, that regular exercise can help to relieve constipation symptoms by improving digestion and increasing blood flow.
For more natural remedies, read on to learn about home remedies for constipation relief.
Key Takeaway: Exercise can help relieve constipation symptoms and improve digestion. Try walking, jogging, yoga poses, and abdominal massage techniques to stimulate your digestive system and reduce stress levels.
Home Remedies for Constipation Relief
Let’s take a look at five more natural remedies for constipation.
Hot Water Bottle Therapy
Hot water bottle therapy is a simple and effective home remedy for constipation relief. The heat from the hot water bottle helps to relax the muscles in your digestive tract, allowing stool to pass more easily.
To use this method, fill a hot water bottle with warm or hot (but not scalding) water and place it on your abdomen for 10-15 minutes at a time.
Castor Oil Packs
Castor oil packs are another popular home remedy for constipation relief. Castor oil has been used medicinally since ancient times due to its anti-inflammatory properties which can help reduce abdominal pain associated with constipation.
To use castor oil packs, soak a cloth in castor oil and apply it directly to your abdomen for 30 minutes at least twice per day until symptoms improve.
Epsom Salt Baths
Epsom salt baths are also known as an effective natural treatment for constipation relief. Epsom salts contain magnesium sulfate which helps draw out toxins from the body while promoting healthy digestion by relaxing the muscles of the intestines and colon walls, allowing food waste to move through more easily.
To use this method, add two cups of Epsom salt into warm bathwater and soak in it for 20 minutes once or twice daily until symptoms improve.
Apple Cider Vinegar
Apple cider vinegar drinks have long been used as an effective home remedy for relieving constipation because they help balance pH levels in the stomach while stimulating digestion and encouraging regular bowel movements.
To make an apple cider vinegar drink simply mix one tablespoon of apple cider vinegar into 8 ounces of warm water and drink it before meals or when you feel bloated or uncomfortable due to constipation symptoms.
Lemon Juice & Olive Oil
Lemon juice mixed with olive oil is another popular home remedy that can be used as a natural laxative when dealing with occasional bouts of constipation. This is due to its ability to stimulate bile production which helps break down fats during digestion. And that means easier passage through the digestive system leading to regular bowel movements.
To make this mixture simply combine equal parts lemon juice and olive oil then take 1 tablespoon before bedtime each night until symptoms subside.
Key Takeaway: Home remedies for constipation relief include hot water bottle therapy, castor oil packs, Epsom salt baths, apple cider vinegar drinks, and lemon juice mixed with olive oil.
Natural Remedies for Constipation FAQs
What helps instantly with constipation?
One of the quickest and most effective ways to help with constipation is to increase your water intake. Aim for at least 8 glasses of water per day, as this helps keep your digestive system running smoothly. Additionally, eating foods high in fiber can help move food through the digestive tract more quickly and effectively. Good sources of fiber include fruits, vegetables, legumes, nuts and seeds. Finally, regular physical activity can also be beneficial for relieving constipation. Try taking a brisk walk or doing some light stretching each day.
What helps constipation fast naturally?
Constipation can be relieved naturally with dietary and lifestyle changes. Eating more fiber-rich foods such as fruits, vegetables, legumes, and whole grains can help to increase stool bulk and soften stools. Increasing water intake is also important for proper digestion. Regular physical activity helps to stimulate the digestive system while avoiding processed foods may reduce constipation symptoms. Additionally, probiotics have been shown to improve gut health which in turn can help relieve constipation.
Wrapping Up
When it comes to relieving constipation, natural remedies are a great option. From dietary changes and herbal remedies to exercise and home remedies, there are many ways to find relief without the use of harsh medications or laxatives.
With some simple lifestyle adjustments and natural treatments, you can get back on track with your digestive health in no time!
So if you’re looking for an effective way to ease your constipation symptoms naturally, give these natural remedies for constipation a try today!
Are you looking for a natural way to wellness? Look no further than The Wellness Watchdog! Our blog is full of helpful advice on all sorts of topics. From nutrition tips, fitness exercises, and home remedies – we have it all!
Start your journey today towards better digestive health with the help of The Wellness Watchdog.
Thank you for the information.
Very helpful
Very comprehensive list. I eat well and take a pruelax tablet at breakfast and before bed. Works for me. I also drink a lot of bottled water during the day and exercise.