Home Laxative Remedies: Natural Relief For Constipation

Constipation is a common issue that can be uncomfortable and even painful. It is characterised by infrequent, difficult, and sometimes painful bowel movements. While over-the-counter laxatives can be effective in treating constipation, natural alternatives are also available. Natural laxatives can take the form of foods, drinks, and herbs, and they work by bulking up stools, drawing water into the stool, or stimulating the intestines.

High-fibre foods

There are two types of fibre: soluble and insoluble. Insoluble fibre passes through the digestive tract intact, increasing the bulk and frequency of your stool. Soluble fibre absorbs water and forms a gel-like consistency, softening the stool and reducing blood cholesterol and sugar levels. A healthy mix of both types can reduce symptoms of bloating, gas, and constipation.

• Chia seeds
• Flaxseeds
• Beans, peas, and lentils
• Fruits, especially prunes, apples, pears, kiwis, figs, citrus fruits, and berries
• Vegetables, especially spinach, Brussels sprouts, broccoli, Jerusalem artichoke, chicory, artichoke, rhubarb, and sweet potatoes
• Whole grains, such as whole wheat bread and pasta, oatmeal, and bran flake cereals
• Nuts, such as almonds, peanuts, and pecans

When increasing your fibre intake, be sure to also increase your water intake. Fibre needs water to help it move through the digestive tract.

Castor oil and juice

Castor oil is a traditional and effective laxative that has been used for thousands of years. It works by stimulating the intestines to contract and push out stool, providing quick relief from constipation. The recommended dosage for adults is 1 to 4 tablespoons (15 to 60 ml) per day, and it should not be taken for more than 7 days without medical advice. Castor oil has a strong taste, so it is often mixed with fruit juice to improve palatability.

To use castor oil as a laxative, follow these steps:

• Take the recommended dose of castor oil on an empty stomach.
• Mix the castor oil with a full glass of fruit juice, such as orange juice, to mask the unpleasant taste.
• Castor oil works quickly, usually within 2 to 6 hours, so it is best to take it when you have time to spend at home.
• Do not take castor oil for longer than directed, as it can reduce intestinal muscle tone and lead to chronic constipation.
• Pregnant women and children under 12 should not take castor oil without medical advice.

Fruit juices, particularly prune juice, can also help relieve constipation. Prune juice contains fibre, sorbitol, magnesium, and potassium, which improve bowel function. It is recommended to drink small amounts of juice, such as a quarter or half a serving, and gradually increase the amount to avoid adverse effects. In addition to prune juice, apple juice and pear juice are also beneficial for constipation relief.

Dried fruit

Fibre-rich foods can help keep your bowel movements regular and avoid constipation. Fibre helps your digestive system move waste through your body more smoothly and adds bulk to your stools. Eating both fresh and dried fruits can help promote regular bowel movements. However, since dried fruits typically contain more fibre than fresh fruits, they may be a better option if you are experiencing constipation.

It is important to note that you should not introduce too much fibre into your system too quickly, as this can cause adverse effects such as gas and bloating. It is also recommended to drink plenty of water when consuming fibre-rich foods, as water helps the fibre move through the digestive tract.

There are also commercial laxative products made from dried fruits. For example, the Nulax Fruit Laxative Block is made from a combination of figs, dates, apricots, and other dried fruits. It is designed to provide gentle relief from constipation and is suitable for regular use due to its lack of harsh side effects.

Water

Dehydration is one of the most common causes of chronic constipation. If you don't have enough water in your body, the large intestine soaks up water from your food waste. This makes you have hard stools that are difficult to pass.

Drinking plenty of water can help keep the stool soft and easy to pass, but drinking more liquids does not cure constipation. The National Institutes of Health suggests that women get 9 cups of fluids a day and men drink 13 cups on average. Remember, this recommendation includes the fluids that you take in from your food. In general, for healthy, average people, 8 cups a day is a reasonable goal. Talk to your doctor about how much water is good for you.

Exercise

Any form of exercise can be useful, but cardio exercises are the simplest form of physical activity to help avoid constipation. Running, swimming, cycling, or dancing will increase your breathing, boost your heart rate, and stimulate your bowels. Even a brisk 30-minute walk can do wonders for your digestive system. The Centers for Disease Control and Prevention recommends getting 150 minutes of moderate-intensity aerobic exercise per week, or 30 minutes a day for at least five days a week.

Yoga is another excellent way to get your bowels moving and relieve constipation. Yoga poses that involve sustained twisting of the torso or crunching of the stomach muscles help to massage the digestive tract and move stool through the intestines. Yoga also helps manage your stress response, which can improve the functioning of your digestive system.

Pelvic floor exercises are also beneficial. These exercises strengthen the muscles at the bottom of your pelvis, which include your bladder and bowel, helping to push stool through your colon more easily.

• Sit comfortably on the floor with your knees shoulder-width apart.
• Squeeze the muscles around your anus as tightly as possible, as if trying to stop yourself from passing gas.
• Hold for five seconds, then release and relax for ten seconds.
• Repeat this process five times.
• Now do the same thing, but at half strength, repeating five times.
• Finally, squeeze and release the muscles quickly and tightly until you are too tired to continue.

It is important to note that exercise may not help relieve the symptoms of slow transit constipation, a genetic condition that affects mostly women. If you are experiencing constipation, it is always best to consult with your doctor, especially before beginning a new exercise regimen.

Frequently asked questions