Constipation can be a frustrating and uncomfortable experience. It can cause bloating, abdominal pain, and even impact your daily routine.

While there are various medications and treatments available to combat constipation, some people prefer natural remedies. In this article, we’ll discuss a few simple and affordable ways to ease constipation naturally.

1. Stay hydrated

Drinking water is essential for good digestion and bowel movement. The recommended daily water intake is around 8-10 glasses. If you are experiencing constipation, increase your water intake and try to drink at least 1-2 glasses of water before meals.

You can also include foods with high water content in your diet such as watermelon, cucumber, and oranges.

2. Eat more fiber-rich foods

Dietary fiber is a crucial component of good digestive health. It adds bulk to your stool and helps it pass through your intestines easily. Include fiber-rich foods in your diet such as whole grains, fruits, vegetables, and legumes.

These foods are not only great for digestion but can also provide essential nutrients for overall health and wellbeing.

3. Exercise regularly

Physical activity can stimulate bowel movement and help relieve constipation. Find an exercise routine that works for you and make it a regular part of your routine.

Walking, jogging, swimming, and cycling are great options to get your body moving and improve your digestive health.

4. Try natural laxatives

Natural laxatives can help ease constipation by softening the stool and increasing bowel movement. Some common natural laxatives include psyllium husk, flaxseed, prunes, and aloe vera.

Consult with your doctor before taking any natural laxatives to ensure they are safe for you.

5. Massage your abdomen

Gentle massage on your abdomen can also help relieve constipation. Start by lying down and using your fingertips to massage your abdomen in a circular motion. This can help stimulate bowel movement and ease any stomach pain or discomfort.

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You can also try a warm compress on your abdomen to further aid in digestion.

6. Incorporate probiotics into your diet

Probiotics are good bacteria that live in your gut and help maintain digestive health. Incorporating foods with probiotics into your diet can help ease constipation and other gastrointestinal issues.

Some probiotic-rich foods include yoghurt, kefir, sauerkraut, and kimchi.

7. Reduce stress

Stress can impact your digestive health and contribute to constipation. Find ways to manage your stress levels such as through meditation, yoga, or other relaxation techniques.

This can not only help ease constipation but also improve your mental wellbeing.

8. Use the bathroom when you need to

Ignoring the urge to use the bathroom can cause constipation and further digestive issues. When you feel the urge to use the bathroom, make sure you go right away and take your time.

Straining during bowel movement can cause further constipation and even hemorrhoids.

9. Consider adding magnesium to your diet

Magnesium is an essential mineral that plays a vital role in various bodily functions, including digestion. Adding magnesium to your diet can help ease constipation and improve overall digestive health.

You can consider adding magnesium-rich foods such as spinach, almonds, and avocado to your diet or taking magnesium supplements after consulting with your doctor.

10. Consult with your doctor

If you have chronic constipation or are experiencing severe symptoms, it’s essential to consult with your doctor. Your doctor may suggest medications or other treatments to help ease constipation and improve your digestive health.

They can also help determine if any underlying health conditions are causing your constipation.