Introduction
Are you dealing with stomach problems or constipation? Don’t worry, it’s a common issue. Approximately 25-30% of people worldwide experience constipation at some point in their lives. It can affect both men and women. If you are experiencing constipation, you are not alone.
There are several home remedies and over-the-counter medications available to help relieve constipation. In this article, I will focus on home remedies for constipation. It is always a good idea to try these natural remedies before turning to over-the-counter medications. The following remedies can help you find relief from constipation and get back to feeling your best.
1. Add fiber-rich food to your diet.
To achieve a balanced diet, it’s important to increase your intake of foods that are high in fiber. You can do this by incorporating more fruits, vegetables, and whole grain meals into your daily diet. These foods are not only rich in fiber, but also provide a variety of important nutrients that your body needs to function properly. Fiber helps to bulk up the stool, making it softer and easier to pass through the digestive tract. Here is a list of fiber-rich food for you to choose from:
- Fruits: apples, raspberries, strawberries, oranges, kiwis, pears,
- Vegetables: Broccoli, Brussels sprouts, peas, sweet potatoes, spinach, artichokes
- Whole grains: Oats, Quinoa, brown rice, whole wheat bread, whole grain pasta
- Legumes: beans (such as kidney, black, and lentils), chickpeas, peanuts
- Nuts and seeds: chia seeds, flax seeds, almonds, pistachios
When loading up on fibre-rich food, don’t forget to drink plenty of water. It will help your body process the fibre effectively.
2. Prune Juice
Prune juice is very helpful in relieving constipation. Prune also called “dried plum” are rich in. They are considered stool softeners and can give instant relief from constipation. It is considered a superfood and one of the best solutions for constipation. Drink one glass of Prune Juice daily for quick relief. Prune juice is easily available on Amazon.
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3. Herbal Tea
If you can get your hands on some herbal tea, including herbs like fennel, basil and cummin. It can do wonders in case of mild constipation. These herbs can help ease your problem. You can even use these herbs in your meal for a quicker effect. Herbal tea not only works in indigestion it helps to Reduce stress and improve immunity.
4. Yogurt or Kefir
Dairy products like Yogurt or Kefir contain probiotics. Probiotics are very helpful to digest food fast. If you include any dairy products with probiotics it will be helpful in your condition. These ready-to-eat probiotic dairy products are available in the market and online. All you have to do is buy one of these products and include them in your meal.
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5. Water
Last but not least – Water. It should be the most important part of your daily routine. Water is rich in magnesium and sodium, which helps with bowel movement. Drinking plenty of water helps you not only digest the food but also prevents digestive problems like constipation. Increase the intake of water to get relief. Drinking plenty of fluid is one of the first steps you should take during constipation.
Conclusion
Before turning to medication, it’s important to make some lifestyle changes that can help alleviate constipation. Incorporating more high-fiber foods, such as fruits, vegetables, and whole grains, into your diet and increasing your water intake can help regulate bowel movements. If these changes are not enough, over-the-counter drugs can be used as a temporary solution. However, it is important to note that they should not be used as a long-term solution. If constipation persists or is accompanied by other symptoms such as severe abdominal pain, rectal bleeding or weight loss, it is important to seek medical advice from a general physician or gastroenterologist.
