Top 7 Natural Remedies to Relieve Constipation

Constipation has become a widespread issue affecting many due to modern lifestyles. Common causes include processed foods, alcohol consumption, smoking, and overeating. Symptoms often include bloating, discomfort, mood swings, irritability, nausea, abdominal swelling, unexplained weight fluctuations, and in severe cases, vomiting.

Constipation can be classified as occasional, chronic, or age-related. Here are seven simple, effective strategies to alleviate it and restore regular digestion.

Adjusting your diet is crucial. Avoid high-fat, processed foods, alcohol, and excessive caffeine, and instead, incorporate green leafy vegetables. Proper hydration is equally important; drink plenty of plain water infused with mint, ginger, or basil to stay refreshed and aid digestion.

Staying active boosts metabolism and improves bowel movements. Incorporate brisk walks or light exercise into your daily routine, especially if you have a sedentary lifestyle.!

Start your mornings with warm water mixed with lemon juice and a teaspoon of honey or a pinch of salt to stimulate digestion and detoxify your system. Lemon activates the digestive tract, while honey or salt helps promote bowel movements.

Including healthy fats from sources like olive oil, clarified butter, or castor oil in your diet can help lubricate your intestines. Take a spoonful on an empty stomach to enhance bowel function.

Ensure adequate fiber intake — about 25 grams daily for women and 35 grams for men. Foods rich in fiber such as flaxseeds, chia seeds, oats, lentils, prunes, raisins, figs, and green vegetables effectively promote regularity and help clean the digestive system.

Baking soda can assist in relieving mild constipation by reacting with stomach acids to produce gas and flushing the colon. Mix a teaspoon in half a cup of warm water and drink.

If these remedies do not provide relief, consulting a healthcare professional is recommended to rule out underlying conditions.