Constipation is a common problem affecting people of all ages. It refers to difficulty in passing stools, a decreased frequency of bowel movements, or the feeling of incomplete bowel evacuation.

In summer, constipation can become more prevalent due to dehydration, lack of physical activity, and diet changes. Fortunately, there are many natural remedies that can help relieve constipation during summer.

1. Hydrate with Water

Drinking enough water is key to maintaining healthy bowel movements and preventing constipation. In summer, it’s especially important to stay hydrated due to increased sweating and heat. Aim for at least 8 glasses of water per day.

2. Drink Natural Fruit Juices

Fruit juice contains natural sugars and fiber that promote bowel movements. Opt for natural fruit juices with no added sugar to avoid any digestive discomfort.

3. Increase Fiber Intake

Fiber-rich foods such as fruits, vegetables, whole grains, and legumes can help alleviate constipation by adding bulk to the stool. Aim for at least 25-30 grams of fiber per day.

4. Exercise Regularly

Physical activity stimulates bowel movements by increasing intestinal muscle contractions. In summer, try to incorporate outdoor activities such as swimming, hiking, or cycling to increase your daily physical activity.

5. Drink Herbal Tea

Herbal teas such as peppermint, chamomile, and ginger have natural laxative properties that can help relieve constipation. Additionally, they can help soothe the digestive system and reduce bloating.

6. Consume Probiotics

Probiotics are beneficial bacteria that live in the gut and help promote healthy digestion. Consuming probiotic-rich foods such as yogurt, kefir, kimchi, and sauerkraut can help regulate bowel movements and relieve constipation.

7. Use Aloe Vera

Aloe vera contains a natural laxative compound called anthraquinones that can help stimulate bowel movements. Drink aloe vera juice or add it to your smoothies for best results.

8. Try Magnesium Supplements

Magnesium is a mineral that helps relax the intestinal muscles, making it easier to have regular bowel movements. Consult with your healthcare provider before taking any magnesium supplements.

9. Take Triphala Supplements

Triphala is an Ayurvedic herbal formula that contains three fruits: amla, haritaki, and bibhitaki. It has natural laxative properties and can help improve digestive health.

10. Consume Chia Seeds

Chia seeds are high in fiber and can help promote regular bowel movements. Soak chia seeds in water or add them to your smoothies or yogurt for best results.

11. Eat Papaya

Papaya contains natural enzymes that aid in digestion and can help relieve constipation. Eat fresh papaya or drink papaya juice for best results.

12. Drink Apple Cider Vinegar

Apple cider vinegar contains acetic acid, which can help increase gastric emptying and stimulate bowel movements. Mix apple cider vinegar with water and drink it before meals for best results.

13. Use Castor Oil

Castor oil is a natural laxative that can help relieve constipation. Drink 1-2 teaspoons of castor oil daily, or apply it topically to the belly and massage in clockwise circles.

14. Consume Prunes

Prunes are a popular home remedy for constipation due to their high fiber content and natural laxative properties. Eat a handful of prunes or drink prune juice for best results.

15. Take Psyllium Husk

Psyllium husk is a plant-based fiber that can help improve bowel regularity and relieve constipation. Mix psyllium husk powder with water or add it to your smoothies or yogurt for best results.

16. Use Epsom Salt

Epsom salt is a natural laxative that can help relieve constipation. Mix 1-2 teaspoons of Epsom salt with water and drink it before bedtime for best results.

17. Consume Flaxseed

Flaxseed is high in fiber and can help promote bowel regularity. Ground flaxseed can be easily added to smoothies, oatmeal, or yogurt for best results.

18. Take Herbal Supplements

Herbal supplements such as senna, cascara sagrada, and rhubarb root can help stimulate bowel movements and relieve constipation. Consult with your healthcare provider before taking any herbal supplements.

19. Use Essential Oils

Essential oils such as peppermint, fennel, and ginger can help relieve digestive discomfort and promote regular bowel movements. Dilute essential oils in carrier oils and massage onto the belly in clockwise circles for best results.

20. Avoid Processed Foods

Processed foods are often low in fiber and can contribute to constipation. Avoid processed foods such as chips, candy, and fast food, and opt for whole foods instead.

21. Reduce Dairy Intake

Dairy products can be difficult to digest and may contribute to constipation in some individuals. Reduce dairy intake or opt for lactose-free and low-fat dairy products instead.

22. Chew Food Thoroughly

Chewing food thoroughly can help break down food particles and make it easier to digest. Additionally, it can promote the release of digestive enzymes that aid in digestion.

23. Eat Small, Frequent Meals

Eating smaller meals throughout the day can help reduce digestive discomfort and promote regular bowel movements. Additionally, it can help regulate blood sugar levels and prevent overeating.

24. Get Enough Sleep

Sleep is important for overall health and can also have an impact on digestion. Getting enough sleep can help regulate bowel movements and prevent constipation.

25. Reduce Stress

Stress can have a negative impact on digestion and may contribute to constipation. Engage in stress-reducing activities such as meditation, yoga, or deep breathing to promote relaxation and improve digestion.

26. Take Warm Baths

Warm baths can help relax the muscles in the body and promote bowel movements. Add Epsom salt or essential oils to your bath for added benefits.

27. Use Acupressure

Acupressure is a traditional Chinese medicine technique that involves applying pressure to specific points on the body to relieve pain and promote healing.

Apply pressure to the acupressure point located two inches above the wrist on the inside of the arm for constipation relief.

28. Try Colon Massage

Colon massage involves massaging the colon in a clockwise direction, starting at the lower right side of the abdomen. This technique can help stimulate bowel movements and relieve constipation.

29. Consume Herbal Teas Infused with Senna Leaves

Senna leaves are laxative herbs, and teas infused with senna leaves can help relieve constipation and regulate bowel movements. To get the best results, drink senna leaf tea before bedtime.

30. Drink Natural Veggie Juices

Vegetable juices are high in fiber, vitamins and minerals that relieve constipation and improve digestion. Combining vegetables like spinach, cucumber, carrot and beets can help in regulating bowel movements and promote overall digestive system health.

Conclusion

Constipation can be a temporary and uncomfortable issue that can easily resolve with natural remedies.

Staying hydrated with water, consuming fiber-rich foods, engaging in physical activity, consuming probiotics, and using herbal supplements, essential oils, or acupressure can promote regular bowel movements and relieve constipation. With these remedies in mind, enjoy your summer and stay healthy!.