For most people, bowel movement or the passing of stools is a daily affair. However, this is not a standard frequency for all people. Some may defecate two or three times a day, while others may only do so two or three times a week. It is only if this frequency is lesser than usual, or if one has difficulty in passing stools and stools are hard and dry, that one is said to be constipated. Severe and continued constipation could indicate a more serious underlying medical condition needing hospitalisation - having a health insurance plan, in this case, would be helpful. However, constipation happens for several reasons, most of which can be countered with some natural home remedies.
One of the commonest reasons for constipation is the lack of fibre in one’s diet, or insufficient intake of water or fluids. Sometimes constipation is a side-effect of certain medicines, such as calcium or iron supplements, or other prescription drugs. Antacids also are associated with constipation. Some foods and beverages also contribute to constipation. This may differ from person to person. For e.g. Coffee has a constipating effect on some people, while others are dependent on it to begin their day. While eating one or two bananas a day is recommended for healthy motion, excessive consumption also can lead to constipation. In fact, in Bengal, cooked raw bananas are used in the diet of those with a loose tummy!
Here are some natural home remedies for constipation:
1. Increase Dietary Fibre Intake
A diet high in fibre is the best way to tackle constipation. Fresh fruit and salad is the best source of fibre. Apples, blackberries, bananas, pears, grape-fruit and guavas are commonly available fruits in India. Almost all vegetables are a good source of fibre. In general, the principle is – the greener the vegetable the higher the fibre content. More seeds in the vegetable also generally mean higher fibre content. Thus, vegetables like spinach, fenugreek leaves (methi saag), broccoli, beans – especially cluster beans, and lady-fingers (bhindi) are high in fibre content.
Do not, however, add fibre to your diet in big quantities, all of a sudden. This might make you feel uneasy and bloated. Increase the fibre intake gradually.
2. Whole Grains and Lentils
Increase the intake of grains high in fibre such as millets – jowar, bajra, ragi, and quinoa. Avoid the use of refined flour - use whole wheat flour. Avoid oily foods and deep fries. Pulses such as beans, lentils and peas are a good source of fibre. A 100g of cooked lentils can meet almost one-third of your dietary fibre requirements.
3. Fluids
Drinking sufficient water is vital for good overall health. Insufficient water directly leads to constipation. The recommended amount of water is two litres per day per adult. Drinking two or three glasses of room-temperature water in the morning helps ease constipation.
4. Exercise
Exercise is vital. A brisk walk of 30 minutes, or aerobic exercise, is an excellent natural remedy for those suffering from habitual constipation. It is advised that one should never exercise on a full stomach.
5. Yoga
While yoga by itself is considered exercise, the practice of which will provide relief from constipation, there are several asanas that specifically aid in digestion and bowel movement. Asanas such as the Tadasana, tiryaka tadasana, pawanmuktasana and the matyasana are especially recommended. In addition, all spinal twist asanas, the hal asana, and all forward and backward bending asanas help provide relief. For best results one should undertake yoga sessions, early in the morning, before sunrise and after a cold bath. Drink two or three glasses of water at room temperature before the practice session.
Sitting in the vajrasana for 10 minutes after every meal is a good way to enable a healthy bowel movement.
6. Natural Laxatives
There are some foods such as dried prunes, figs and apricots that act as natural laxatives, providing relief from constipation. Eating apples also helps soften the stool due to the presence of pectin. Fructose and sorbitol in pears also act as natural laxatives. Inulin, in the chicory root, is also known to increase the frequency of defecation as well as soften the stools. While this is not easily available in the market by itself, it is often used as a coffee alternative or an ingredient of some popular coffee brands. Consumption of probiotics is also believed to aid bowel regularity and consistency of motions.
7. OTC Laxatives
There are several OTC laxatives available to help ease bowel movements. Psyllium husk or isabgol is one of the oldest available laxatives in India. This is usually taken at night with water or warm milk. ComfortCleanse, Dulcolax, Herbolax and Milk of Magnesia are other popular laxatives. It is important to remember, that no OTC laxative should be taken continuously. Doing so makes the bowels dependent and lazy. They sometimes also interfere with any other medication that you may be taking. In addition, as they tend to make your food go through the digestive tract more rapidly than otherwise - this hinders the absorption of nutrients.
Wrapping Up
To conclude, constipation can be remedied with a high-fibre diet and a healthy lifestyle. About two to four helpings of fruit, three to five helpings of vegetables, along with two helpings of whole grains, such as whole wheat bread, oatmeal, breads made of millets, etc. can provide you with the recommended quantity of daily dietary fibre. If the constipation persists, see the doctor to diagnose the reason. It may be because of some medication you are taking or it may be due to some other factor. Taking OTC laxatives for prolonged periods is detrimental to your health.
