10 Most Effective Home Remedies for Severe Constipation
Constipation is a common gut health problem. When the colon gets clogged and is unable to evacuate the stools, it becomes of great concern. Instead of depending on quick fixes, opt for natural home remedies for severe constipation.
Constipation could be due to lack of fiber and physical activity, stress, dehydration, and certain medications. So, address your lifestyle to treat the root cause.
Here are the ten best home remedies to cure constipation.
1. Eat fiber rich diet
Fiber adds bulk to stools and helps them move through the body. Increase dietary fiber intake but don’t overdo it. The body needs a balance of soluble and insoluble fiber for quality and consistent bowel movements.
Plant-based foods like fruits, vegetables, whole grains, lentils, nuts, and seeds are full of fiber. Aim for 20-35g of fiber per day.
2. Drink warm water
Staying hydrated is the most effective remedy to ease constipation. Extra water in the colon softens the stools and keeps them moving in the digestive tract.
Warm water helps digest food faster than drinking cold water. Adding lemon juice in hot water stimulates peristalsis, and thus, triggers you to poop.
Drinking warm water slowly in a squatting position creates pressure within the intestine that prepares the body for easy bowel movement.
3. Add more movement
Exercise improves blood circulation and gets things moving. Include at least one hour of movement in your daily life. It could be as simple as going for a walk or playing your favorite sports.
Stretching and yoga may also ease constipation. Because they reduce stress, increase blood flow to the digestive tract and stimulate the intestines to contract.
4. Avoid constipating foods
Increased intake of processed foods, milk, red meat, and alcohol is known to cause digestive distress.
Everybody is different but if you struggle with constipation, try eliminating these foods from your diet because they are low in fiber and make constipation worse.
5. Drink black coffee
Drinking a cup of hot black coffee is one of the most effective home remedies for severe constipation.
Coffee is a combination of oil, soluble fiber, and water. It stimulates muscles in the digestive system to contract, which causes you to poop. But if you suffer from Irritable bowel syndrome, caffeine can over stimulate your bowel, thus making it worse.
6. Eat probiotics and prebiotics
The most common cause of constipation is an imbalance of bacteria in the gut. Our body needs both pre and probiotics to support overall digestive health.
Foods rich in probiotics include:
Prebiotic rich foods include:
Adding these foods to your daily regimen can help relieve constipation.
7. Set a proper sleep-wake cycle
When our body knows that it’s getting 7-8 hours of undisturbed sleep, it gets detoxed better. Because kidneys and liver perform cleaning function at night and we get clear bowel in the morning.
Avoid eating heavy meals before sleeping. Because the combination of a dense meal and sleep slows down digestion at night and thus causes constipation.
8. Jaggery and ghee
Eating jaggery and ghee post-lunch is one of the tested and effective home remedies for severe constipation.
Jaggery contains iron, and ghee is a source of essential fats. Both these together allow smoother digestion. They will allow for the better lining of the stomach and better excretion of toxic substances. Thus, helping you to get rid of constipation.
9. Sesame seeds
Sesame seeds are full of fiber and healthy fats that help prevent constipation. The rich oil content of these seeds lubricates the gastrointestinal tract and makes the easier passage of stools.
Certain teas may help treat constipation. Tea as a warm liquid moisturizes your gut and softens the stools. Caffeinated teas act as a laxative and stimulate your bowel movements.
Teas that can soothe your digestive system are the following.
- Ginger tea
- Black tea
- Green tea
- Senna tea
- Peppermint tea
- Licorice tea