Get Rid of Constipation

By Dr. Ritu Krishnatreye, B.H.M.S.

Get rid of constipation

Apart from sedentary lifestyle and medical difficulties, poor diet is one of the main reasons for irregularity.

With that understanding, here in condensed form is the advice I give my patients to help them restore healthy bowel movements without the use of laxatives. 

Vegetables

Rich in dietary fiber, vegetables are an excellent way to get rid of constipation.

• Spinach, Kale and other green leafy vegetables supply a good amount of fiber, plus are rich in magnesium, the constipation fighting nutrient.
  
  
• Radishes are another veggie that can help in increasing peristalsis, the wave-like contractions of the colon that moves stool along.
  
  
• Black beans and kidney beans can also help.

If you do not like raw salad vegetables, steam them slightly to improve their taste and preserve their nutrients.

Do not overcook them, since overcooking causes vegetables to lose valuable nutrients.

 

Fruits

Fruits contain high amounts of nutrients, plus soluble fiber.

They are loaded with vitamins, minerals and other nutrients. In general, fruit juices don’t have nearly as much fiber.

• Fruits like apples and guava can be eaten with the skin.
  
  
• Prunes are a good source of fiber. The skin of this fruit has mild laxative properties that helps in elimination.
  
  
• Avocadoes are a rich source of magnesium. Magnesium functions as an osmotic laxative that draws water into the colon. This moistens stool, making it soft and slippery.
  
  
• Papayas are also known for their laxative qualities.

We should eat at least five servings of fruits and vegetables every day. This will help keep our digestion healthy, plus contribute to overall better health.

 

Olive oil

Known for its anti-oxidant properties, olive oil is also helpful in keeping the gastrointestinal tract in a healthy condition.

Olive oil works in several ways to facilitate digestion and improve the symptoms of constipation.

• It promotes the release of bile juice, which in turn helps in better digestion of fat.
  
  
• It softens the stool and propels muscle contractions in intestines.

Flaxseed oil and coconut oil

• Flaxseed oil adds bulk to the stool. Bulk is needed to stimulate peristalsis. Store flaxseed oil in refrigerator and take it every morning on an empty stomach.
  
  
• Coconut oil is a wonderful hydrating agent that helps in moistening stool.

Flax seeds and  coconut oil can be mixed together and chewed each morning for wonderful constipation relief.

 

Seeds

Fenugreek seeds are a good option for relieving mild to moderate constipation.

Soak a tablespoon of fenugreek seeds in water for an hour, prepare a paste of soaked seeds and consume it with a glass of warm water. 

For more details on what other foods help in relieving constipation, you can read this article that I wrote on the subject.

Exercise

For many, a sedentary lifestyle is responsible for causing symptoms of constipation.

We are busy, and our 9 to 5 desk job includes very little exercise. Add to this all of our gadgets that make life easier, not to mention spending our relaxation time in front of a computer or TV.

Our lack of physical activity is one of the major contributors to constipation. Here are some exercises that can result in long-term constipation relief. 

• Squats are other simple exercises that align the intestinal tract to facilitate bowel movements.
  
  
• Skipping or jumping rope improves blood circulation in all the parts of the body including the intestines. It also increases peristalsis. 
  
  
• Walking using long and steady strides is another great exercise when it comes to better bowel movements. 

Supplements

At times we may need extra help in dealing with constipation.

Taking a magnesium supplement is one of the best ways I know to get our bowels moving and keep them regular. In general, our modern diet does not provide a sufficient amount of magnesium.

It is reported that 80% of Americans don’t get enough in their diet. Constipation is a major consequence of this deficiency.

In fact, if you aren’t getting enough magnesium in your diet, taking one may result in numerous health benefits. 

The easiest way to make up a magnesium deficit is to take a daily magnesium supplement.

• Magnesium helps to relax intestinal muscles and promote peristalsis.
  
  
• It draws water into the colon, which helps stool to be moist. This makes stool softer so that it can move more smoothly through the colon.
  
  
• A magnesium supplement is also helpful for sleep, calming nervousness and helping to manage chronic stress.

Conclusion, get rid of constipation

A healthy digestive system not only makes defecation easier, it also improves our complexions and keeps us in better overall health.

Following the above mentioned measures can help you get rid of constipation.

(Return from Get Rid of Constipation to natural remedies for constipation)