Constipation is a condition where bowel movements become less frequent, and the stools are hard, dry, and difficult to pass. Symptoms can include painful bowel movements, a feeling of incomplete emptying, abdominal bloating, and sluggishness. It's often caused by slow movement of stool through the colon, which can result from low fiber intake, dehydration, lack of exercise, or side effects from certain medications. Today Constipation has become a common problem due to lack of proper diet intake, fast foods, street foods and unhealthy lifestyle.
Let's see some Common Causes due to which CONSTIPATION happens ?
Constipation happens when stool moves too slowly through the colon, allowing the body to absorb too much water, resulting in hard, dry stools that are difficult to pass. Common causes include:
Low Fiber Intake: Not consuming enough fiber from foods like fruits, vegetables, and grains can lead to constipation.
Dehydration: Insufficient fluid intake can result in stools that are harder and more difficult to pass.
Lack of Physical Activity: Not exercising regularly can slow down the digestive process.
Ignoring the Urge: Regularly delaying bowel movements can make it harder for the body to pass stool.
Medications: Some medicines, such as certain pain relievers, antidepressants, and iron supplements, can cause constipation.
Pregnancy: Hormonal changes and pressure from the growing uterus can cause constipation.
Aging: The elderly are more prone to constipation due to reduced muscle contractions in the intestines.
In this Article we will discuss the natural and successful methods and also include some selected superfoods which is helpful to cure Constipation:
Lifestyle adjustments for long-term relief
Increase fiber intake gradually: Aim for 25–38 grams of a mix of soluble and insoluble fiber per day by eating more fruits, vegetables, whole grains, and legumes. Good options include brown rice, oats, lentils, spinach, carrots, and apples.
Stay hydrated: Drink 8–10 glasses of water daily. Warm water in the morning can be particularly effective in stimulating the gut. Dehydration is a leading cause of hard stools and constipation.
Exercise regularly: Regular physical activity, even a daily 30-minute walk, helps stimulate intestinal muscles and promotes regular bowel movements.
Practice yoga: Gentle yoga poses can massage the abdominal organs and help relieve gas and bloating. Effective asanas include Pawanmuktasana (Wind-Relieving Pose), Malasana (Garland Pose), and Ardha Matsyendrasana (Half Lord of the Fishes Pose).
Establish a routine: Try to have a bowel movement at the same time each day, preferably after a meal, to train your digestive system.
Don't ignore the urge: Postponing bowel movements can make constipation worse over time.
Improve toilet posture: Using a small footstool to elevate your feet while on a Western toilet can mimic a squatting position and straighten the rectum for easier passage.
Now Let us look at some SUPERFOODS which is helpful in constipation:
Ghee and warm milk: Drinking a glass of warm milk with 1–2 teaspoons of ghee before bed is a traditional Ayurvedic remedy. Ghee acts as a natural lubricant for the intestines, softening the stool and promoting easy passage.
Triphala: This ancient Ayurvedic herbal blend of three fruits—Amla, Haritaki, and Bibhitaki—is known for its laxative properties. Take 1 teaspoon of triphala powder with a glass of warm water before bed for a gentle cleansing effect.
Figs and raisins: Soak 2–3 dried figs (anjeer) or a handful of raisins in water overnight. Eating them the next morning on an empty stomach leverages their high fiber content and natural laxative properties to encourage bowel movement.
Isabgol (Psyllium husk): A well-known source of soluble fiber, Isabgol adds bulk to the stool and helps it pass more easily. Mix 1 tablespoon in a glass of warm water or milk and drink before bed.
Fennel seeds: Chewing on a teaspoon of roasted fennel seeds (saunf) after meals helps stimulate digestive enzymes and reduce bloating. You can also make a tea by adding fennel powder to warm water.
Ginger tea: A warm cup of ginger tea in the morning can stimulate the digestive tract and aid bowel movement. This is a staple in many Indian households and is gentle on the stomach.
Dalia (cracked wheat): Rich in fiber and magnesium, a bowl of dalia is an excellent laxative that can help relieve mild constipation symptoms.
Probiotic foods: Incorporate probiotic-rich Indian foods like curd (dahi) and buttermilk (chaas) into your daily diet. The healthy bacteria they contain can help balance your gut microbiome and improve digestive function.
NOTE
Dealing with constipation can affect your comfort and emotions. Common causes include dehydration, medications, and conditions like irritable bowel syndrome (IBS). A nutritious diet is essential for supporting digestive health. Along with consistent sleep patterns and proper nutrition, scheduling regular checkups can help ease constipation symptoms.
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