Constipation Home Remedies: What to Eat, Drink and Change in Your Daily Routine

Introduction

Drinking three litres of water in a day and still facing constipation! Or eating fruits, green vegetables, or other fluids and still no relief from constipation! So, overnight, nothing can change; the issue cannot be resolved! You must be thinking about constipation home remedies, like eating more fibre, more fluids, doing activity, and making time for bowel movement; have you tried yet? What are the results? It may help or may not! 

You must include fibre supplements such as Psyllium Husk in your diet; it will help you, but you must take it with adequate water or curd! And if you have any symptoms after taking it, contact your doctor for medical advice.  more information on why you're getting constipated or what the solution is, read the blog below.

What counts as Constipation?

It means stools are difficult to pass, or straining, or going less often than you usually do in a day or week. It does not mean everyone will have daily bowel movements! It totally depends on the person. Some will go three times a day, and some may go four times a week. According to medical sources, if you go less than three times for a bowel movement in a week, you have constipation. 

But you need to check on yourself! Donot get confused between temporary constipation and persistent constipation. If you have temporary issues, you must focus on home remedies like adding fibre and liquids to your diet and taking psyllium husk. But if you have persistent changes with nausea or blood in the stool, you must go and get treatment.

Why might you be constipated?

Yes, constipation is almost the issue of today’s generation! But do you know why it is happening and why it is severe? Check out the reasons below.

• Low fibre intake

Fibre intake is a must!  If you are taking in less fibre, like fruits, vegetables, or pulses, you will feel constipated because fibre and fluids go hand in hand! You might be following a diet, but not a balanced diet that includes fibre.

• Less fluids

If you don’t drink enough fluids during the day, you will face constipation issues. According to Medical Advice, you must have 3 litres of water to relieve constipation. So you have constipation or other stomach-related issues because you ignore water intake during the day.

• Routine changes

If you are in vacation mode or traveling for a business meeting, when your routine is different from your daily routine, it affects your bowel movements, and you will feel constipated.

• Less movement

You must be busy in your kitchen or in business meetings! You have forgotten about your health, and due to less movement, you might be constipated.

• Medicine or health conditions

If you are pregnant or a breastfeeding mother, or a diabetic person, or taking medicine regularly, you may feel constipated due to your medical condition. But you need to check whether you are having a temporary problem or a regular constipation issue.

Which high-fibre Indian foods can you add to your diet?

Indian Kitchen is full of fibre-rich food! Choosing fibre-rich food is best to help you digest better and relieve constipation.

Kick-start your morning with something you love to have or may be having!

Breakfast: Oats are the perfect option! It is a fibre-rich food that is delicious when you have it with milk! Or have oats chilla, or whole-grain bread with flavoured oats mixed with milk, or you can eat fruits, like an apple with some dry fruits. 

For Lunch: It depends on you what fibre-rich food you love to have for lunch. Have a tempting food that includes dal, rajma, chana with green vegetables and salad. It depends on what you prefer the most.  

For Snacks: Have fruits like an apple with some nuts! Or you can have Makhana’s fibre-rich biscuits and more. For dinner: You can have dal, roti, salad, or anything light and fibre-rich!

What should you drink for constipation?

If you have constipation, you must have fluids with fibre! Drink plenty of water and other liquids.

• Water and liquids are a must!

Water intake should be increased! Water helps to make stool softer and remove waste. Atleast take 2 litres of water a day to avoid digestive problems.

• Warm water

Drink a warm cup of water or tea that helps stimulate the digestive tract and make stool hydrated.

• Coffee

Caffeine and decaf coffee help contract the muscles in the colon and eliminate waste.

• Fruit Juices
  Apple, pear, and prune juice have pectin and sorbitol, which draw water into the gut.

• Probiotic drinks
  Probiotic drinks like kombucha and kefir are best for gut bacteria.

• Psyllium Husk
  Take a spoon of Psyllium Husk in warm water in the morning; it supports digestion and relieves constipation.
  

Can psyllium husk help with constipation?

Yes, psyllium husk is best for curing constipation! Take a cup of warm water, add one teaspoon of psyllium husk, and drink it. It will dissolve in your body, increase the stool, make it softer and bulkier, and help it move out of the body.

How does psyllium husk work?

It forms a gel-like structure and easily absorbs water, which helps to make stool heavier and relieves constipation. It adds bulk to the stool, increasing pressure and easing passage.

Get House of Veda Psyllium husk, and get ultimate health benefits! Check the House of Veda website for more details. Take psyllium husk according to the instructions written on the package. Take a warm cup of water, mix one spoon of husk, and drink it.

Which daily habits can make a difference?

There are some daily habits makes a difference starting from you should give yourself unhurried toilet time. You need no rush; proper toilet time is mandatory. Drink some warm water or take psyllium husk; you will feel pressure and then go. Secondly donot ignore the urge, anytime in the day, doesnot matter late night or early morning, if you have urge to use toilet you must go, if you will ignore it will deteriorate your health and the urge gets vanished. Thirdly, you must walk during the day; it eliminates waste from the body, as movement contracts cool muscles. 

Other constipation home remedies include:  take a fibre-rich breakfast, and have water/liquid throughout the day. According to the National Institute of Diabetes and Digestive and Kidney Diseases, doing physical activity and bowel routine changes are important as a daily habit/

Which popular quick fixes need caution?

2. One drink will cure constipation overnight:
   The popular quick fixes for constipation that need caution are: people think one drink will cure constipation overnight; this is impossible.
   There is no magic drink that can cure. You have to increase your water intake, drink other fluids, have psyllium husk with warm water in the morning, increase fibre-rich foods, and do it regularly for days or weeks; then it relieves constipation.

3. The more fibre I add today, the faster it will work:
   Secondly, people think the more fibre I add today, the faster it will work! This is incorrect; you cannot add fibre in a rush. It may not suit you; you must increase fibre slowly so that it can be easily digested, and pair it with fluids. 

When do you need medical attention?

Even after taking fluids, if you are still facing severe constipation with fibre-rich food in your diet, with symptoms like blood in your stool, severe nausea, vomiting, or feeling uneasy after having fibre, you must talk to a medical professional; they will help you out with remedies or advise medication.

Increase Fibre Gradually
It is important to increase Fibre slowly and gradually! Yes, and it is important to drink plenty of water with fibre because fibre and fluids go hand in hand! Otherwise, fibre can make you feel choked, and it won’t dissolve in the body! With water and liquid Fibre gets easily dissolved in body helps to break down of food and eliminates waste and relieve constipation. According to the National Institute of Diabetes and Digestive and Kidney Diseases, increase fibre little by little.

Frequently asked questions

What are the first home steps for occasional constipation?

For occasional constipation,  home remedies include drinking more water, eating fibre-rich food like oats for breakfast, rajma for lunch, going for a walk, and having psyllium husk with water. 

Which Indian foods contain fibre that may help with constipation?

Fibre-rich foods that help with constipation include whole fruits & vegetables, whole grains like quinoa, brown rice, salads, kidney beans, sweet potatoes, figs, jackfruit, and more.

Can Increasing Fibre make bloating worse at first?

Yes, if you increase fibre quickly in your diet, it can make bloating worse. The reason is that your gut cannot handle more fibre. So it is best to take fibre slowly with plenty of water.

Should Pysllium husk be taken with water?

Yes, Psyllium Husk must be taken with water, as it is fibre. If you take it without water, you will feel choked; with water, it dissolves, and the stool becomes bulkier and eliminates waste.

How long should I try home care before seeking advice?
Atleast one week must try home remedies for constipation! If your problem is not solved or gets worse, you must seek medical advice. They will help you understand the reasons behind your problems and how to overcome them.

Final Words

Consistency in food, proper routine, and fluids are important in relieving constipation! There is no magical drink available in the market to cure constipation! You must use home remedies for constipation,like  drinking 3 litres of water in a day, eating fibre-rich food, doing some exercise, and having psyllium husk with water. Follow Mantra: Constipation Home Remedies: Foods, Drinks & Daily Habits. Want to know more about fibre-rich food and psyllium husk? Check out the House of Veda website.