Best Home Remedies For Constipation (कब्ज)

Best Home Remedies For Constipation (कब्ज)

What is Constipation?




Constipation is a condition when your stool becomes hard. The stool is usually hard and dry. Other Constipation symptoms may include abdominal pain, bloating, and feeling as if one has not completely passed the movement. 

Complications from constipation may include hemorrhoids, anal fissure or constipation. The traditional frequency of bowel movements in adults is between three per day and three per week. Babies often have three to four bowel movements per day while young children typically have two to 3 per day.

Why does constipation happen?

Nowadays we all suffer from constipation. Constipation has become a common disease. Today, we will know why and how constipation occurs, as well as its scientific reasons. Let's start.

One of the main functions of your stomach is to absorb water from the food that is coming from your digestive system. And then a stool is made.

After the stool is formed, the abdominal mass of your stomach pushes the stool forward towards the large intestine. If that stool stays in your stomach for a long time, then it becomes more rigid, and then the constipation problem starts.

Bad food can only cause constipation problems. To keep the stool soft, you have to increase the amount of dietary fiber and water intake in your body.

Fiber-rich foods are made from plants. Fibers are available in two forms, the first is soluble form and the second is insoluble form. Soluble fiber dissolves easily in water and forms a jelly-like material.

Insoluble fiber retains most of its structure as it goes through the digestive system. Both types of fibers attach to the stool, increasing its weight and size while also softening it. This makes it easier to pass through the rectum.


Causes of Constipation Include:-

→ a low-fiber diet particularly diets high in meat, milk, or cheese

→ dehydration

→ lack of exercise

→ delaying the impulse to have a bowel movement

→ travel or other changes in routine

→ certain medications, such as high calcium antacids and pain medications


→ pregnancy.

What Are The Signs of Constipation ?


Each person has a different definition of doing stool movements. Some go 2 times a day, the same 3 times a day or some three times a week.



Here I am showing some signs of having a constipation-


→ fewer than three bowel movements a week



→ passing hard, dry stools



→ straining or pain during bowel movements



→ a feeling of fullness, even after having a bowel movement



→ experiencing a rectal blockage

Best Home Remedies For Constipation

1. Drink Plenty Of Water ( 9 to 13 glass per day )




By drinking more water, your body will absorb more water and the amount of water in your stool will also be more, which will make your stool soft and you will also get ease.

Pro-Tip


Many people drink water the wrong way. People drink together two to three glasses of water as if there is a competition to drink some water.

The right way to drink water is to drink water slowly. Even if you want to drink a glass or two of water, sit in one place and drink water slowly.







2. Drink light hot water as soon as you wake up in the morning



As soon as you wake up in the morning, drink light lukewarm water immediately. 



It will be that when the water goes into your stomach, it will start stirring in your stomach and that water will poach your intestine while cleaning your stomach. And after that, you will automatically get pressure.



     OR


3.  Drink lemon water in the morning as soon as you wake up 


4. Jumping Jacks  or light walking 




If you have tried all the Remedies and you are still having constipation problems, then after waking up in the morning, do some light walking or you can also do exercise like jumping jacks.


5. Eat More Fibre Rich Foods


Add fiber-rich foods to your diets, such as raw fruits and vegetables, whole grains, beans, prunes, or bran cereal. Your daily intake of fiber should be between 20 and 35 grams.

1. Pears 
The pear is a popular type of fruit that is both tasty and nutritious. It’s one of the best fruit sources of fiber.

Fiber Content: 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams.


2. Strawberries
Strawberries are incredibly delicious. Plus, they’re a much healthier option than any junk food.

Interestingly, they’re also among the most nutrient-dense fruits you can eat — loaded with vitamin C, manganese and various powerful antioxidants.

Fiber Content: 3 grams in one cup, or 2 grams per 100 grams. This is very high given their low-calorie content.

3. Avocado
The avocado is different from most fruits. Instead of being high in carbs, it’s loaded with healthy fats.

Avocados are very high in vitamin C, potassium, magnesium, vitamin E and various B vitamins. They also have numerous health benefits.

Fiber Content: 10 grams in a cup, or 6.7 grams per 100 grams.

4. Apples 
Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.

Fiber Content: 4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams.


5. Raspberries 
Raspberries are highly nutritious with a very strong flavor. They’re loaded with vitamin C and manganese.
Fiber content: One cup contains 8 grams of fiber or 6.5 grams per 100 grams.

6. Bananas
Bananas are a good source of many nutrients, including vitamin C, vitamin B6, and potassium.

A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.

Fiber Content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams.

Other High-Fiber Fruits
Blueberries and blackberries.


7. Carrots
The carrot is a root vegetable that is tasty, crunchy and highly nutritious.

It’s high in vitamin K, vitamin B6, magnesium and beta-carotene, an antioxidant that gets turned into vitamin A in your body.

Fiber Content: 3.6 grams in one cup, or 2.8 grams per 100 grams. This is very high given their low-calorie content.


8. Beets 
The beet, or beetroot, is a root vegetable that is high in various important nutrients, such as folate, iron, copper, manganese, and potassium.

Beets are also loaded with inorganic nitrates, which are nutrients shown to have various benefits related to blood pressure regulation and exercise performance.
Fiber content: 3.8 grams per cup, or 2.8 grams per 100 grams.


9. Broccoli 
Broccoli is a type of cruciferous vegetable and one of the most nutrient-dense foods on the planet.

It is loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese and contains antioxidants and potent cancer-fighting nutrients.

Broccoli is also relatively high in protein, compared to most vegetables.
Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams.


10. Artichoke 
The artichoke doesn’t make headlines very often. However, this vegetable is high in many nutrients and one of the world's best sources of fiber.
Fiber Content: 10.3 grams in one artichoke, or 8.6 grams per 100 grams.


11. Brussels Sprouts 
The Brussels sprout is a type of cruciferous vegetable that is related to broccoli.

They’re very high in vitamin K, potassium, folate and potent cancer-fighting antioxidants.

Fiber content: 4 grams per cup, or 2.6 grams per 100 grams.



Other High-Fiber Vegetables
Almost all vegetables contain significant amounts of fiber. Other notable examples include kale, spinach, and tomatoes.


12. Lentils 
Lentils are very cheap and among the most nutritious foods on earth. They’re very high in protein and loaded with many important nutrients.

Fiber content: 15.6 grams per cup of cooked lentils, or 7.9 per 100 grams.



13. Kidney Beans
Kidney beans are a popular type of legume. Like other legumes, they’re loaded with plant-based protein and various nutrients.

Fiber content: 11.3 grams per cup of cooked beans, or 6.4 per 100 grams.


14. Split Peas 
Split peas are made from the dried, split and peeled seeds of peas.

Fiber content: 16.3 grams per cup of cooked split peas, or 8.3 per 100 grams.



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