How to naturally relieve constipation?

It is our daily task to wake up in the morning and respond to the call of nature. If it is not easy and happy instead it is difficult and painful and bleeding then life becomes a disaster.

Constipation is getting in our ways due to irregular living, uncontrollable eating, insomnia, lack of proper labor, etc. Regardless of age, most people suffer from constipation. Many people are reluctant to say this problem openly.

We call it constipation when a person is not easily able to have a bowel movement. Often times the pressure of the stool comes after 1-2 days.

According to doctors, constipation is called if someone goes to the toilet less than three times a week, even after consuming enough fiber. Although constipation may not seem like a problem, it can be a major physical problem.

Problems such as anemia, fatigue, insomnia, eye pain, dizziness, waist pain, and loss of focus can occur. Chronic disease can result from chronic constipation: eg, itching, mouth sores, nausea, and so on.

Apart from this, problems like loss of appetite, bad breath in the mouth, gas in the stomach can be caused by constipation.

Urine problems may arise. The two most common problems with chronic persistent constipation are Piles and Anal fissure. Besides, we may lose the ability to hold in the stool.

In some cases, due to excessive pressure day after day, the rectum may come out of the body called rectal prolapse. And constipation can cause great stress and turmoil in our minds.

Constipation occurs for various reasons. According to doctors, constipation is one of the reasons for consuming low-fiber foods and vegetables, eating less water, suffering from anxiety, intestinal cancer, diabetes, medication side effects, etc.

Also, constipation sometimes occurs due to seasonal changes. In addition, scientists have found that people who drink extra tea or coffee are more likely to become constipated.

At the same time, excessive intake of fat and dietary intake may increase the risk of constipation.

The Natural Way to Relieve Constipation

We can solve our constipation problem even by taking medication. But all kinds of medicines have some side effects. So we should always choose natural ways. Below are some natural ways to relieve constipation –

High Fiber Diets:

Fiber is incredibly important to our body. People with constipation are asked to increase the amount of fiber-rich foods. This is because fiber increases the amount of stool and maintains the flow of intestines. A woman should consume 25 grams and a man should consume 38 grams of dietary fiber everyday. Below are a few high-fiber foods –

  • Grains
  • Popcorn
  • barley
  • nuts
  • Bean etc.

Drink more water:

It is important to get at least 6-8 glasses of water per day for our bowel movements. If you have constipation and do not drink enough water, drink plenty of water, or take other liquid foods. This will eliminate constipation by keeping the bowel movements healthy.


Light exercise, such as walking or jogging, stimulates the intestinal tract by increasing blood flow throughout the stomach. If you have constipation, try walking regularly.


oatmeal is a familiar name in western countries for breakfast.

It is very popular because of the contribution of oatmeal to health care. Oatmeal fiber increases digestive power, helps to increase stool volume, and eliminates constipation.

Eat Fruit:

High fiber-rich fruits help to eliminate constipation. We can eliminate constipation by eating fruits such as oranges, pears, watermelon, pineapple, mango, guava, banana, and papaya.

Eat Vegetables:

Vegetables mean fiber. There are different types of vegetables that will reduce the chances of constipation if consumed regularly.

We can avoid constipation by eating vegetables such as – sweet potatoes, cabbage, cauliflower, green pea, capsicum, cloves, carrots, broccoli, fenugreek greens, water spinach, red herbs, beans, and cucumbers.

Wood apple:

Wood apple is a medicine for those who have been suffering from constipation for a long time. Because wood apple solves our digestive tract and constipation problem.

Patients with constipation can regularly eat wood apple juice in order to get rid of this problem.


There is plenty of fiber in figs. The fiber of fig helps indigestion. In addition, it helps to eliminate constipation. Figs are very effective for diarrhea or any other stomach problem.


Triphala has been used in Ayurvedic medicine since ancient times.

Mix well in 1 glass of hot water or 1 teaspoon of Triphala powder in hot milk. Drink it regularly before going to bed at night. This will eliminate the problem of constipation.

Isabgol husk:

Isabgol husk is an excellent source of insoluble and soluble fiber. Which serves as a natural way to relieve constipation. It helps to increase the amount of stool in the stomach.

Put 2 tablespoons of Isabgol husk in 1 glasses of water for 5-10 minutes. When it absorbs water and glue it like jelly, drink it.

In normal constipation, we can try these natural ingredients. But if constipation is chronic, we must consult a doctor.