Constipation occurs when bowel movements become infrequent or difficult to pass, often due to factors like low fibre intake, inadequate hydration, a sedentary lifestyle, or certain medications. It can also result from gastrointestinal disorders or stress
Eating fibre-rich foods like fruits, vegetables, whole grains, and legumes adds bulk to your stool, making it easier to pass. Soluble fibre, found in oats and apples, absorbs water to form a gel, while insoluble fibre, in whole grains and vegetables, helps move stool through the digestive tract
Drinking plenty of water throughout the day softens your stool, making it easier to pass. Proper hydration helps prevent hard, dry stools that can lead to constipation. Aim for at least 8 glasses of water daily
A small glass of prune juice daily can effectively relieve constipation. Prunes contain sorbitol, a natural laxative that draws water into the intestines, stimulating bowel movements
Drinking a glass of warm water with the juice of half a lemon each morning can stimulate digestion. Lemon juice promotes the production of bile, which aids in moving food through the digestive system
Include magnesium-rich foods like nuts, seeds, and leafy greens into your diet. Magnesium helps relax the muscles of the intestines, which can ease constipation. Foods high in magnesium also support overall muscle function and contribute to regular bowel movements
Engaging in regular physical activity, such as walking or gentle yoga, can stimulate bowel function. Exercise increases blood flow and promotes the natural movement of the intestines, helping to move stool through the digestive tract
Consuming a small amount of aloe vera juice can help alleviate constipation. Aloe vera has natural laxative properties that promote bowel movements by increasing the water content in the intestines
Adding ground flaxseeds to your diet can relieve constipation due to their high fibre content. Flaxseeds provide both soluble and insoluble fibre, which help improve bowel regularity