Constipation is a common digestive issue affecting millions worldwide, characterised by infrequent bowel movements or difficulty passing stools. At Chirag Global Hospitals, we advocate a holistic approach to digestive health. Below, we present nine powerful, doctor-approved home remedies for constipation relief — designed to be practical, accessible, and effective.

1. Hydration: The First Line of Defence Against Constipation

Adequate water intake is vital for softening stools and maintaining bowel regularity. When the body is dehydrated, the colon absorbs more water from the food waste, resulting in hard, dry stools.

Action Plan:

• Drink 2.5 to 3 litres of water daily.
• Include warm water with lemon every morning to stimulate digestion.
• Add coconut water and herbal teas like chamomile or peppermint to your hydration routine.

2. Fibre-Rich Diet: The Natural Broom for Your Digestive Tract

Fibre adds bulk and softness to stools, promoting smooth bowel movements. There are two types of fibre: soluble (retains water) and insoluble (adds bulk).

Top High-Fibre Foods:

• Soluble Fibre: Oats, apples, carrots, flaxseeds, psyllium husk
• Insoluble Fibre: Whole wheat bread, brown rice, leafy greens, cucumbers
• Aim for 25–30 grams of dietary fibre daily.

3. Prunes and Figs: Natural Laxatives That Work Fast

Prunes and figs are packed with fibre and sorbitol — a natural sugar alcohol that draws water into the intestines.

How to Use:

• Soak 5–6 prunes or figs overnight, and consume them in the morning.
• Drink the soaking water for added benefit.

They act as a mild laxative without disrupting the gut microbiome.

4. Psyllium Husk (Isabgol): The Ayurvedic Powerhouse for Bowel Regulation

Psyllium is a form of soluble fibre derived from the Plantago ovata plant. It absorbs water in the intestines, swelling and forming a gel-like substance that eases stool passage.

Recommended Dosage:

• 1–2 teaspoons mixed in warm water or milk, taken at bedtime.

For those with chronic constipation, psyllium is both safe and sustainable.

5. Olive Oil and Castor Oil: Lubricate and Stimulate

Both oils offer unique constipation-relieving benefits:

• Olive Oil helps soften the stool naturally.
• Castor Oil stimulates the bowel muscles through its active compound, ricinoleic acid.

Usage Guidelines:

• Olive Oil: 1 tablespoon on an empty stomach
• Castor Oil: 1 teaspoon mixed with warm milk once or twice a week (short-term use only)

6. Regular Physical Activity: Movement Supports Movement

Exercise enhances gut motility by increasing blood flow to the digestive organs.

Best Activities for Constipation Relief:

• Brisk walking (20–30 mins/day)
• Yoga poses: Pawanmuktasana, Bhujangasana, Malasana
• Gentle abdominal massages to stimulate bowel movement

Staying sedentary worsens constipation — move to improve.

7. Probiotic-Rich Foods: Strengthen Your Gut Flora

An imbalanced gut microbiome can lead to sluggish digestion. Probiotics restore healthy bacteria levels in the intestines.

Effective Probiotic Sources:

• Curd and yogurt with live cultures
• Fermented foods: Sauerkraut, kimchi, kefir
• Buttermilk with roasted cumin seeds post-lunch

For chronic cases, consider probiotic supplements after consulting a physician.

8. Herbal Teas and Natural Laxatives

Certain herbs stimulate digestive enzymes and bowel activity.

Most Effective Herbal Remedies:

• Senna tea (short-term use only)
• Licorice root tea
• Triphala churna: 1 teaspoon at bedtime with warm water

These traditional remedies are clinically supported and widely used in integrative medicine.

9. Establish a Toilet Routine: Train Your Bowel

Ignoring the urge to pass stools weakens the natural reflex over time. Consistency is key.

How to Build a Healthy Routine:

• Sit on the toilet at the same time every morning, preferably after waking.
• Elevate your feet using a small stool (mimics a squatting position).
• Avoid straining — take your time and breathe deeply.

At Chirag Global Hospitals, we have developed a comprehensive approach that involves providing the Best Constipation Treatment in Bangalore, exclusively. After a detailed analysis of the patient’s condition, we undertake a suitable procedure to aid the medical problem.

Continue reading to know more: Home remedies for Constipation