Constipation is an incredibly common problem. It affects about 22% of Indians, as a result of which people suffering from it visit about 8 million doctors every year for Kabj ka ilaj. It can be due to the foods you eat, the foods you don’t eat, your lifestyle, any medicine or disease in general. Too often for many people, the cause of their chronic constipation is often unknown, which is known as chronic idiopathic constipation.
The main symptom of constipation is having three or less than three bowel movements per week, this is a major feature of constipation. Apart from this, its other symptoms include-
- discomfort when going to the bathroom
- Abdominal distension
- pain due to hard stools
- having trouble passing stools
Unfortunately, constipation can have a serious negative impact on quality of life, as well as your physical and mental health.
There are many natural ways to get rid of constipation that you can try in the comfort of your own home, and most of them are backed by science. Come let’s know the ways to get rid of obesity. But before that let us know what is the condition of constipation in India-
Constipation in India
People in India often shy away from talking about constipation. Even though constipation is a serious problem, people in India never talk about it openly. People in India are often embarrassed to discuss it openly or make jokes about it.
According to a survey, about 22% The adult population suffers from constipation and Kolkata tops the chart with 28% sufferers. Chennai ranks second on the chart after Kolkata, with 24 per cent of the population claiming to experience extreme pain while having a bowel movement. In this, Delhi is on the third position, in which 23 percent people were found to be suffering from constipation. The survey also pointed out that Delhi has the highest number of people consuming outside food with high consumption of junk food.
Patna, Ahmedabad, Mumbai, Lucknow and Hyderabad among other cities had less number of constipation sufferers as compared to the other three cities in the survey.
According to the Gut Health Survey by healthcare firm Abbott- “22% of the adult Indian population is constipated and 13% of the Indian population suffers from the condition of severe constipation. 6% of the Indian population suffers from constipation associated with certain comorbidities.”
Let us know what can be some home and natural remedies to eliminate constipation from the root?
Natural and home remedies for constipation
Constipation can be eradicated from the root through various medical aids. Moreover, constipation can be completely avoided by adopting a healthy lifestyle, eating right, doing physical exercises, keeping the body hydrated, etc. Although, anyone can face this problem, but it should be managed or treated early to avoid complications later.
Here are some natural and home remedies for constipation-
1. Stay hydrated (drink more water)
Being dehydrated can make you constipated. To prevent this, drinking enough water and staying hydrated is extremely important. When constipated, you can try to find relief by drinking some carbonated (sparkling) water to help rehydrate you and replenish other chemicals lost in the body.
Some studies have found that sparkling water may be more effective than plain water at relieving constipation. It can be extremely beneficial for people with chronic idiopathic constipation and irritable bowel syndrome (IBS).
However, don’t drink too many carbonated beverages like sugary soda, as they are a bad choice for your health and can make your constipation worse.
2. Eat more fiber (soluble fiber):
Doctors often tell people suffering from constipation to increase the fiber in their diet. This is because an appropriate amount of fiber is known to increase the volume and consistency of bowel movements, making it easier for the sufferer to pass stools. One study also found that 77% of people with chronic constipation benefited from increased fiber intake. However, some studies have found that increasing fiber intake may actually make the problem worse.
Most studies have found that a higher dietary fiber intake can increase the frequency of bowel movements, but does not benefit other symptoms of constipation, such as stool consistency, pain, bloating, and gas. That’s why doctors also advise you to include soluble fiber in your diet.
Here below are some examples of both soluble and insoluble fiber:
- Insoluble Fiber: Found in wheat bran, vegetables and whole grains.
- Soluble Fiber: Oat bran is found in barley, nuts, seeds, beans, lentils and peas, as well as in some fruits and vegetables. They absorb water and form a gel-like paste, which softens your stool and improves constipation.
Some fermentable soluble fibers may also be ineffective in treating constipation, as they are fermented by bacteria in the gut and lose their water-holding capacity. The best choice for fiber when constipated is a non-fermentable soluble fiber, such as psyllium.
To prevent constipation, you should consume a mix of soluble and insoluble fiber. “The total recommended fiber intake per day is 25 grams for women and 38 grams for men.”
All types of berries are rich in fiber. One cup of raspberries provides 8 grams of fiber. You can eat them for breakfast or top your oatmeal with a bowl of curd. This mixture will provide a soothing effect to your stomach. Some Indian berries like mulberry, strawberry, jamun and cape gooseberry are also good options for treating constipation.
Almonds are rich in heart healthy fats, protein, magnesium and fiber. The high magnesium content helps our intestines function. It neutralizes stomach acid and moves stool through the intestines. Almonds also act as an ideal portable snack that you can add to your breakfast smoothie.
5. Wheat bran
Many people are successful in treating constipation by adding a source of insoluble fiber, such as wheat bran, to their diet. Many studies suggest that wheat bran can provide relief from constipation and it can also improve digestion. The outer layer of the wheat kernel contains a lot of fiber. You can sprinkle it on your oatmeal, eat bran muffins.
Two tablespoons of raw wheat bran contains 4.5 grams of fiber, one cup of bran flakes contains about 5 grams of fiber and one-half cup of 100% bran cereal contains 12 grams of fiber.
Like other diseases, exercise also has a positive effect on constipation. A study of constipated people with IBS found some interesting results. In study after study it was found that some symptoms are reduced by exercise.
While several studies have found that exercise does not affect the number of times people go to the bathroom, it does reduce some symptoms of constipation. If you are constipated, take regular walks. This will definitely give a positive result.
7. Consume Coffee and Caffeine
For many people, coffee can increase the urge to go to the bathroom. This is because coffee stimulates the muscles in your digestive tract. One study found that caffeinated coffee can stimulate the muscles of your digestive tract in the same way that a meal can. This effect is 60% stronger than that of water and 23% stronger than that of drinking decaffeinated coffee.
Coffee also contains small amounts of soluble fiber which helps to correct constipation by improving the balance of your gut bacteria.
8. Eat a Low FODMAP Diet
Your constipation may be a symptom of irritable bowel syndrome (IBS). Try the low FODMAP diet, which is often used to treat IBS (the principle of this diet is to give the gut a chance to heal, especially if you have a condition like IBS). It can be effective in treating your constipation if IBS is the cause.
9. Probiotics Foods
Consuming fiber in the diet helps maintain a regular bowel movement, which maintains the frequency of your bowel movements. Plus some fiber can help treat chronic constipation and have a good effect on your digestive health.
Probiotic fibers improve digestive health by feeding the friendly bacteria in your gut. It can improve the balance of your gut bacteria.
In fact, prebiotics such as galacto-oligosaccharides have been shown to help increase the frequency of bowel movements, as well as soften stools. Foods high in prebiotic fiber include garlic, onions and bananas.
10. Eat prunes
Prunes and prune juice are often used as a natural remedy for constipation. In addition to fiber, prunes contain the natural laxative sorbitol. It is a type of sugar alcohol that also has a laxative effect. Studies have shown that prunes may be more effective for constipation than fiber. If you are constipated, prunes can prove to be the easiest and natural solution.
As much as possible avoid eating and drinking dairy products in case of constipation. In some cases, the proteins in cow’s milk can cause constipation in children and lactose in adults. So if you think dairy is causing you constipation, temporarily cut it out of your diet for a while until your symptoms improve. Make sure you keep getting calcium from other sources.
Constipation has become an uncomfortable problem due to many reasons. If you are suffering from this problem, you must identify the possible cause and find an effective treatment. Be sure to talk to your doctor to find the protocol. Also, the natural home remedies given in this article can also provide significant relief and cure constipation.