Constipation is the most commonly occurring gastrointestinal problem in adults today.
A chronic constipation problem affects the quality of life. It causes heavy toxins to accumulate in the system, causes more inflammation in the body, uneasiness and a decreased ability to process some of the key functions of daily life.
We’re here to tell you how to cure constipation naturally, (rather, how to cure constipation at home), along with a list of foods to cure constipation and more tips.
Understanding Constipation
People may suffer from constipation due to several reasons: the foods they eat or avoid, their lifestyle, medications they be taking, or as a result of a pre-existing medical condition.
Many people never really know the root cause of their chronic constipation – and this condition is known as idiopathic constipation.
How Do You Know If You Are Constipated?
So, how do you know for sure if it’s just a one-off day of not being able to go to the bathroom or a full-blown case of constipation? These are the signs:
- Less than 3 bowel movements per week
- Hard, dry or lumpy stools
- Difficult in passing stools
- Pain while passing stools
- Feeling like you still have stool in your system even after “passing” a bowel movement
- Bloating and unease
How To Cure Constipation
1. Hydration
Hydration is one of the most important aspects of a healthy digestive system. Whether it’s your skin or your stools, drinking more water is what keeps everything healthy and working well!
Dehydration can lead to constipation, so it’s important to drink plenty of water and hydrating fluids like coconut water. Iced coffee doesn’t count, it’s only going to make you more dehydrated!
Some people find quick relief from drinking sparkling water, and some studies even indicate that carbonated unsweetened water may help move things along faster than regular filtered still water.
2. Amla Juice
Amla or Indian Gooseberry is a wonder fruit. Not only is it rich in Vitamin C and fiber, it also helps ease constipation! Taking 30 ml of amla juice with water on an empty stomach after you wake up regularly will help you gradually get rid of constipation.
Be sure to include this morning ritual in your daily routine for best results, even after you do experience regular bowel movement. Amla juice will also help you manage diabetes and high blood pressure and will reduce cholesterol gradually.
Amla
3. Vegetable Juice
Having a tall glass of vegetable juice made out of your favourite veggies, mid-morning or mid-evening during snack time is really good for your intestines. This way you will avoid the dehydrating effects of chai and coffee which contain caffeine, which is another sneaky culprit that causes constipation.
You will avoid harmful sugars that cause your blood sugar levels to rise and again, cause constipation. Vegetable juice with its fibrous pulp will keep you feeling fuller for longer and will slay those snack cravings effectively.
You will feel lighter, fresher and your body will be gradually building immunity. You can make a refreshing juice by combining spinach + tomato + beetroot + lime juice + ginger.
Spinach Juice
4. Dalia Or Broken Wheat
A bowl of dalia with lots of veggies or fruit is a power-packed meal. It is full of fibre and energy coupled with a healthy amount of good fats and proteins. The added fibre will help cleanse your bowels more regularly and in a more satisfactory manner. Have dalia as a porridge, khichdi or pulao.
Broken Wheat
5. Triphala
Triphala is a wonder herb. Have half a teaspoon in a cup of warm milk /warm water before bedtime and notice how it helps you not only regularise your bowel movements but will also detoxify your blood and liver.
A super inflammation healer, Triphala is a great addition to your bedtime ritual.
Triphala
6. Yogurt
A small bowl of yogurt or dahi is an important addition to your daily routine. Probiotics in the yogurt improve the flora and fauna in the gut which help break down and soften the stools.
Yogurt
7. Fix Your Meal Timings
Skipping meals and eating at odd hours is a no-no – it messes up your metabolism and digestion. Eat your meals on time every day. Figure out when you feel hungry the most in the day and plan your healthy meals accordingly.
This will affect your day and will keep you away from choosing junk food to satiate cravings.
8. Fix Your Sleep Timings
Poor sleep also affects your bowel movements. Try to sleep and wake up on time every day. It doesn’t matter what work shift you have.
Your body’s rituals are influenced by this factor alone. You will feel hungry, tired, energised according to your sleep routine.
9. Exercise
A sedentary lifestyle is not good for your digestion. Staying active and exercising every day is very important if you want your constipation issues to be kept at bay.
Go for a walk when you wake up. Walk up the stairs to work instead of taking the elevator. Take more water and loo breaks and walk around the workplace.
When you’re on the phone, make sure you take the call while you walk. After lunch or dinner, go out for a short walk.
Any activity is good for your gut, be it gymming, training, running, swimming, yoga, playing football, basketball, badminton or tennis. Your body should be on the move during the waking hours.
10. Begin Your Day With Fruit
Once you’re up for the day, have your water and nuts and seeds. Then include a fruit in your breakfast slot – avoid juices and stick to whole fruit. Eat your fruit for fibre absorption and satiety.
11. Probiotics
Like we mentioned earlier, yogurt is very important for your gut health. Make sure you have it with your main meals. You can have raita, chaas, lassi, plain yogurt with your meals. They’ll help with digestion and will also keep gas and acidity at bay.
Lassi
12. Fibre
Fibre adds water and bulk to your waste. Soluble fiber helps water remain in your stool, making your waste softer, larger, and thus, easier to pass through your intestines. Insoluble fiber, on the other hand, adds bulk to your waste, which helps the focal matter pass through your gut and quicker, preventing that constipated feeling.
Since fibre is so important, it’s necessary to stay away from refined flours when consuming breads. Instead for regular roti and bhatura, try some of these fibre-rich whole-grain rotis:
Bajra Roti
Sample Diet Plan:
On waking up: Amla juice + apple
Breakfast: Idlis + yogurt
Lunch: Dal + rice
Evening snack: Papaya + chia seeds
Dinner: Vegetable dalia made in ghee
Bedtime: Milk + ghee or Triphala in warm water
Constipation is a very irritating problem but it can be managed and eventually eliminated if you start regimenting your lifestyle a bit.
You don’t have to go out of your way, just incorporate a few changes in your routine.
Dal Rice
How To Cure Constipation During Pregnancy
Pregnancy is a period when the female body goes through drastic changes – and some common problems doing this time include gestational diabetes and constipation.
Pregnancy constipation is defined as having less than three bowel movements a week and can be very uncomfortable for expecting mothers who are already experiencing water retention and other bodily changes.
Pregnancy constipation can easily be managed with a few diet and lifestyle changes.
- Fluid intake: Drink lots and lots of water. Prune juice and soaked prune water also help. (Prunes are a great home cure for constipation).
- Fibre: Eating more fibre-rich foods and fewer processed and refined foods can make a big difference. So eat more fruits, vegetables, whole grains, beans and lentils. If you need more fibre, you can consult with your doctor and take a fibre supplement.
- Exercise: Being active – light exercise like yoga, brisk walking and others – can help prevent and manage pregnancy constipation.
If none of the above helps, then you can consult your doctor and opt for stool softeners. Stool softeners tend to moisten and soften the stool making it easier to push out.
If you are suffering from chronic constipation and need more help, you can consult with us and we will help you resolve your digestive issues with the right foods.
We don’t put you on a strict diet immediately – we help balance your issues holistically. We look at the underlying conditions affecting your bowel movements and gut, assess your blood reports and existing medical conditions (if any) and design a program accordingly.
We help you identify and eliminate foods that are not agreeing with your system.
We design no-deprivation diets which will help you heal, taking into account your lifestyle, daily routine and taste preferences. We prescribe local and seasonal fruits and vegetables so that you get foods that are at the peak of their nutritional density – foods rich in fibre, good bacteria, vitamins and minerals!
Our recipes and tonics are easy to make and you can execute them without too much fuss.
Our personalised plans also include tips on how to have healthier versions of your favourite dishes, so you feel satisfied. So if you’re wondering how to cure constipation for good, get in touch with us at lb@nutritionbylovneet.com
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FAQs
What is a normal consistency for a bowel movement?
This is often dubbed a “gross” or touchy question, but the more you know about your poop, the better! It’s a strong indicator of whether all is well inside. There are several charts that describe the size, shape and appearance of stools, ranging from watery to lumpy to long and smooth.
Separate hard lumps and sausage-shaped but lumpy stools indicate constipation. Sausage-like stools with cracks, sausage-like stools that are smooth and soft-blob stools with clear edges are ideal. Watery stools indicate diarrhoea.
What self help things can I do if I suffer from constipation?
There are plenty of simple changes you can make to ease constipation. Start with drinking lots of water. Add lot of fruits, vegetables, whole-grains and other high-fibre foods to your diet. Drink vegetables juices.
Try amla juice first thing in the morning, and milk+ghee or triphala + water at night. Eat prunes (soaked) and bran cereals. Add dahi to your meals in the form of curd, chaas, lassi etc. Eat and sleep at fixed times everyday.
Exercise. Physical activity is one of the best things you can do, as a sedentary lifestyle doesn’t help digestion.
What can I drink to relieve constipation?
Here’s how to cure constipation with the right liquids. Drink plenty of water to help hydrate from the inside out. Avoid caffeine and have coconut water, fresh fruit juices and vegetable juices.
Smoothies also work well, since they contain more fibre. You can also have prune juice or soaked prune water. 30 ml of amla juice mixed with a glass of water first thing in the morning helps boost digestion and ease constipation.
You can also make a fruit-and-veggie juice using spinach, tomato, beetroot, lime and ginger, along with a pinch of black salt.
How do you push poop out when constipated?
You can try a range of remedies that include everything from a laxative to a high-fibre diet to prune juice, Isabgol and stool softeners. In extreme cases, enema helps.
What helps constipation fast?
Over-the-counter laxatives offer quick relief from constipation, but they should not be a regular solution. A healthy diet, exercise and proper sleep timings will help you in the long run. Too many laxative pills can be dangerous.
