In this post we discus the top 10 home remedies for constipation. Here you will see the fast acting constipation relief and how to get rid of constipation immediately.
We have all experienced this. You are in a taxi, or a bus or driving home from work or school after a long day and you feel a tug in your belly, but you smile.
You smile cause it’s a nice tug, a tug that makes you think of your freshly cleaned out toilet or as I call it “my fortress of solitude’ and how you cannot wait to get home, take off your clothes grab a nice magazine or book and sit on your poopy throne and open the flood gates, but then you get there and there is no traffic flow, you push and flex but nothing and now three days have come and gone and you are still walking with your feet apart and waiting for your belly to let go of the poop.
This is called constipation and in simple terms, it is defined as having one of the following:
- Straining, pushing (or shouting) while having a poop
- Strong, hard and resilient stools,
- Having fewer bowel movements per week as compared to your previous record (or less than 3 times a week).
Taking a poop should be a nice, relaxing moment and it should not bring fear to your mind, but if it has been a rough period for you; FEAR NO MORE.
10 home remedies for constipation immediate relief
I will walk you through 10 simple home remedies for constipation. At the end of reading this post, you will know how to get rid of constipation fast at home.
1. Eat Foods Rich in Fibers
You know that saying that “prevention is better than cure”, well it really is. If you want to be free from constipation you are going to increase your fiber intake.
I’m sure you have heard of this loads of time and then you try increasing your fiber intake but nothing changes, I’ll tell you why.
It is because the response to fiber treatment is not immediate and you should gradually increase the amount over 7 to 10 days.
So from today make sure you have fiber in your diet daily. Foods rich in fiber include: beans, nuts, fruits, vegetables, prunes, rice (wholegrain rice) and so much more.
2. Drink more water
One of the reasons your poop isn’t coming is because it’s so strong and can’t easily slide through, this is usually from dehydration.
As the stool passes through you intestines water is reabsorbed from it, so if you are dehydrated more water will be absorbed leading to stronger stools.
Aim to drink at least 8 to 10 glasses of water a day, it does not kill. Also take a glass or two of water before you go into the bathroom for your escapades. Avoid caffeinated coffee and alcohol as these cause dehydration through diuresis (peeing too much).
3. Exercise can help
Exercise has proven to be one of the best home remedies for constipation. Exercise is literally good for everything, I mean everything. This is how exercise helps bowel movements.
When you exercise your heart pumps more blood to key muscles in your body, this helps to stimulate and/or aid the contraction of intestinal muscles.
Exercise also plays a role in reducing the time it takes stool to pass through the intestine, by doing this it reduces the amount of water absorbed from the stool thereby make the stool less hard.
You may wonder what exercises to do, well anything from just talking a work to the most rigorous routines helps the heart and in turn constipation, however Kegel exercises and sit-ups are very good for constipation.
So, get up and get activity if you want to have free flowing toilet adventures. Aim to exercise for about 30 to 45minutes per day for 3 to 4 days a week, but do not exercise immediately after a meal, wait at least 1 hour before you start your power walks.
4. Use castor Oil
A teaspoon of castor oil taken once a day on an empty stomach can relieve constipation, and it can give great results within 8 hours of taking it.
Castor oil is a natural laxative and its effects are very potent, it is also readily available so you could stock up on it, just in case.
Also if you do not like the taste of this vegetable oil, you could add the teaspoon to a glass of water of fruit juice to help with the taste. Castor oil is one of the best home remedies for constipation in kids.
5. Bowel retaining
Bowel retaining brings immediate constipation relief adults. this method is not as amiable as the previous methods. Your bowel may not be moving freely because it doesn’t know how to or has forgotten how.
The first step in retraining your bowel is to have a dedicated time for bowel movement, most people do this in the morning before taking a shower.
You could sit on the loo for about 15 minutes, you do not have to strain or push , just relax your muscles and gently bear down, after a while your bowel recognizes this time and is ready to pour out at that time.
The next step is not so neat, it involves you putting your index finger into your anus and making a sort of rotatory movement, after which to you try to bear down, if you do not get much relief after 20 minutes you repeat the process. Good luck!!!
6. Toilet Etiquette
our sitting positing, method of bearing down and mindset affect our bowel movement. First with the sitting position; the best position to assume is actually a squat position and this is almost impossible except to stand on the toilet (DO NOT DO THIS!!).
This is what you do instead; get a stool and place your feet on them while sitting on the toilet, by doing this you are in a close to squat position and this could help with bowel movements.
In the case of bearing down, you should not go forcing it like you’re in battle, this is bad as it could cause an anal laceration and you do not want that.
Bear down by gradually contracting your abdominal muscles (pushing your stomach in) and then gently your gluteal muscles, take in deep breaths before each bearing down motion and you could keep your mouth open.
7. Abdominal Massage
This is one of the best constipation treatment for adults. It is a simple technique that helps relieve constipation in some people. In a clockwise manner massage your abdomen starting from above your groin (just below your belly button) then gently move upwards towards just below your ribcage, do this for about 10-20 minutes.
Laxatives has been use as one of the home remedies for constipation even in the past. If other home remedies fail, then you may need to take a laxative and they come in both oral and as suppositories, so you should make sure you are stocked up on laxatives at all times for quick relief of your traffic jam.
Do not overdose on these, always take the recommended dosage in the drug leaflet or the amount prescribed by your doctor.
9. Visit the toilet when you feel it
DO IT NOW NOT LATER: what does this mean? Simple go when you get the urge. When you feel you need to go and you do not go, more water is reabsorbed from your colon and leads to harder stools and subsequently constipation, so if you want a smooth ride all the time, empty the trash when its full.
10. Shit gently
And finally RELAX!!!! Going to the toilet should be a happy time, grab a book or magazine, calm your nerves, and listen to some cool music or if you have a writing project take down a few points and while you do all this you may just hear the gracious drop.
So there you have it the top 10 home remedies for constipation, do not forget to see a doctor if your constipation persists after all of this. I hope they help you clear up the pipes.