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Constipation is perhaps one of the least discussed but among st the most prevalent problems. But the fact remains that this is often a rather painful experience and can be a cause for a lot of suffering. In fact, if constipation is left unattended for long periods, it could even result in piles or hemorrhoids.
But the good news is that the quick fix laxative from a nearby drug store is not the only solution for constipation. Just like in case of piles, constipation is generally an outcome of an inadequate diet. Just a few changes could help you experience significant relief.
Embrace A Balanced Diet
It is very important to pay attention to your diet. It needs to be balanced and contains high dose of natural fibers and lubricants.
•Drink Adequate Water: If you want to know how to get rid of constipation, then make the bottle of water your best friend. Always make sure you are drinking enough water, at least 4-5 liters a day. This will make the passage of the stool easy and reduce the difficulty that you might be experiencing.
•Diet Rich In Fiber: Fiber is a crucial component of your diet. It adds bulk to the final stool, it helps clean up the GI tract and push the food down. Fresh fruits, vegetables, lentils, nuts, oats are all rich in fiber. Therefore, make sure that your daily diet comprises of at least 20 gm of fiber. This also helps in clearing waste from the digestive tract a lot more efficiently.
That apart here is a quick guide on some common home remedies that can help you regularize your bowel movement. They also help soften the stool and ease the passage of the same.
•Flax Seeds: This is undeniably one of the most popular cures for constipation. Completely herbal, this home remedy is rather simple. Flax Seeds have high Omega 3 content and are rich in fatty acids. So they provide the body with both the necessary lubricant and the all important fiber. You can try having a spoonful of flax seeds regularly with either your salad or Yoghurt, smoothie or in any way you like it.
•Aloe Vera: This is another age old fix to cure constipation. Regular intake of the Aloe Vera juice helps in maintaining a consistency of bowel movement. It also helps in cleansing the colon tract. This makes the passage of stool relatively easy.
•Black strap Mollases: Another popular member of your grand mother’s kitchen, the black strap molasses is also an effective cure for constipation. It is rich in magnesium, a key component to cure constipation, along with many other natural vitamins and minerals. Just take a teaspoon of this sweet molasses with warm water every day and experience the difference.
•Prunes, Raisins: Have you noticed your grandmother soaking raisins and prunes and then feeding infants. Well, that’s because these fruits are often considered the classic cure for constipation. They act like a natural laxative and ease the passage of the stool. They also bring an order to the overall bowel movement. They also contain a chemical Sorbitol that adds bulk to the stool. Patients suffering from a more chronic condition like Piles also get relief from prune juice and soaked raisins.
That apart you must also take care to never ignore the natural urge to defecate. You must not hold it unnecessarily. Remember this is also a key reason for the stool hardening. Overall a balanced diet and a regularized lifestyle can go a long way in curing constipation for good. But it is a continuous process. The moment you stop it, be prepared to face the consequences.