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Natural Remedy to Cure Constipation |
Some people experience severe constipation sometimes. Generally, these are related to lifestyle and diet.
Symptoms of constipation.
- Strain
- Hard Stool
- Incomplete evacuation
- Blockage
Reasons.
Constipation may be chronic or for time being. Constipation is the result of slow movement of food in the digestive tract and this may be due to the following reasons.
- Low water intake or dehydration
- Diet with less fibre
- Medicinal side effects
- Anxiety and Stress
- Hold the stool for long time although body urge to evacuate.
- traveling
- dietary changes
- Less Physical activity
Certain medicines also cause constipation. Consult with your Pharmacist if you are taking medicines.
Natural remedy
Some foods act as bulking agent, softening agent and decrease the time required for passage through gut. Here are some natural food remedies to relieve constipation.
Water
Dehydration is a common cause of constipation and drinking plenty of water can often help to ease or resolve the symptoms. When a person becomes dehydrated, its intestines cannot add sufficient water to stools. This results in hard, dry, and lumpy stools and can lead to constipation.
Apples.
Apples are rich in fibres if eat along with its peel. Apples contain soluble dietary fibre which is called Pectin. Pectin is fermented by bacteria to short chain fatty acids that pull the water into the colon which causes softening of stool and reduce the gut passage time.
Pears.
Pears is a fibre rich fruit. It has high content of fructose and sorbitol that are poorly absorbed in some people and pass to the colon where it pulls water due to osmosis thus enhance bowel movement.
KIWI. Kiwi is also a fibre rich food. Kiwi fruits have an effect on movement of gut and improve the bowel habit.
Popcorn
Popcorn is a whole grain and rich in fibre with low calories. But it should be cooked without salt and butter. It helps to relieve constipation.
Prunes
Dried plums, known as prunes is a good natural remedy for constipation. It is rich in Fiber, It contain cellulose which is insoluble fibre that increases the amount of water in the stool and add bulk. Prunes also contain soluble fibre which is fermented in the colon and converted into short chain fatty acids which also add bulk to stool.
There is another laxative effect of prunes due to its component called sorbitol which is sugar and not absorbed well in the body and cause more water to pull into colon.
Prunes also potentiate the beneficial gut bacteria due to its phenolic compounds and leads to the laxative effect.
Citrus fruits
Citrus fruits like oranges are high in fibre and contain several compounds that can reduce constipation, including pectin and naringenin.
Pulses
Pulses such as beans and lentils contain both soluble and insoluble fibre, which soften the stool by adding bulk.
Chia seeds
Chia seeds are also full of fibre. Chia seed convert to gel on contact with water that soften the stool and helps in passing.
Flaxseeds
Flaxseeds have also laxative effect due to its soluble and insoluble dietary fibre. Flaxseeds also contain oil which act as lubricant in the gut. Dietary fibre gives the bulk to stool and soften.
Oat bran
Oat bran is full of fibre which is outer layer of the oat grain. Eating the oat bran improve the frequency of bowel movement.
Yogurt
Yogurt contain probiotics which are good bacteria called Lactobacillus acidophilus, and Bifidobacterium lactis which help to improve the Gastrointestinal Tract and also soften the stool.
Grapes
Grapes are rich in fibre and also have good water content to relieve constipation.
Olive Oil
Olive oil is a good remedy for constipation. It softens the stool by holding more water and make the gut slippery for bowel movement.
Fig
Fig contains laxative property. It has cellulose, a component found in plants that increase the water content thus soften the stools and increase the bulk.
Fig fruit increases the peristalsis which means the contracting and relaxing of the intestine muscles.
Sweet potatoes
Sweet potatoes also have good content of fibre It has insoluble fibre in the form of cellulose and lignin and soluble fibre pectin which give bulk and weight to stool and help in bowel movement.
Regular Exercise
Regular exercise and walk has a great positive effect to relieve constipation.
Be Relax
In the last but not the least, be relaxed and give a break to yourself. Try to avoid anxiety and stress. A peaceful mind has a healthy body.