Tips to relieve constipation

Constipation may be due to various physiological and psychological conditions. Most people experience constipation that may be due to dietary changes, but this is temporary and corrects by itself.

Poor diet includes diet rich in animal meats and low in fibre are the most common cause of constipation. Fibre helps bowel movements to be easy and regular.

Poor bowel habit is a common cause especially in children. Once children are toilet trained, they must be encouraged to go to the toilet regularly. Adults usually suffer from the problem when they ignore the urge to evacuate over a long period of time. This may be because of lack of time or some other reason.

Inadequate physical activity and hectic lifestyle can also be the reason for constipation.

Fissures or haemorrhoids are certain painful conditions like anal fissures or haemorrhoids may prevent a person from wanting to evacuate. Such people have chronic constipation.

Anxiety, depression and other emotional conditions may sometimes cause constipation.

Constipation may be due to various physiological and psychological conditions. Sometimes, hormonal changes during pregnancy can also lead to constipation.

Certain medications for pain relief, depression and some narcotics cause constipation.

Many people who become used to taking laxatives for inducing bowel may become dependent on it and may have difficulty in evacuation without a laxative.

Make sure you take enough physical exercise such as brisk walking, jogging, running and cycling.

Avoid constipating food such as white rice, bananas, chocolate, strong black tea, cooked carrots (raw carrots combat constipation).

Avoid ice creams, chips, cheese, meat, pizza and processed or frozen foods because they lack in fibre and can promote constipation.

Ginger tea helps regulate bowel movements.

Eating guava with seeds serves as a good source of roughage in one's diet and provides relief from constipation.

Apples help stimulate the intestine. Eating them raw with the peel is better than slicing them.

Drink carrot juice at least once daily.

Having 5-6 raisins soaked in water overnight helps relieving constipation.

Breads and grains, rich in fibre, are very helpful in relieving constipation.

Yogurt is rich in calcium and is good for the colon and helps relieve constipation.

Drink at least 8-10 glasses of water daily to have good bowel movements.

Nuts, seeds, cabbage, papaya, bran, sweet potatoes and coconut promote bowel movements.

Oranges are beneficial for colons. Taking orange juice daily helps clean your bowel system.

Take wheat instead of rice to prevent constipation.

Raw juice of spinach is very beneficial in preventing constipation.

A balanced diet helps deal with constipation. This diet should consist of unrefined foods such as wholegrain cereals, lentils, bran, sprouts, honey, raddish, green leafy vegetables (like spinach, beans, carrot, cabbage etc.), fresh fruits, dry fruits and milk products (butter, ghee and cream). Include five servings of these fruits and vegetables in your diet daily.