Constipation: Doctor shares natural ways to get relief from this gut issue without any medication

Constipation is more prevalent than most care to admit and it can affect anyone regardless of lifestyle habits, diet, or stress. Sometimes constipation is normal; however, if you frequently have difficulty passing stools that can compromise your comfort, mood, and overall health. Thankfully you can prevent it naturally by making minor changes to your current daily habits.

Below are some detailed, science-backed tips to keep your digestion smooth and your bowel movements regular:

Fiber is the key to good digestion.There are 2 kinds of fiber:

•Soluble fiber absorbs water, softens stools, and makes for easier passage
•Insoluble fiber creates bulk in the stool and helps the stool pass through the intestines a faster

Some sources of soluble fiber: oats, apples, oranges, beans, carrots, flaxseeds.
Some sources of insoluble fiber: whole wheat bread, brown rice, nuts, green leafy vegetables.

Tip: Try to get 25–30 grams of fiber each day; however, make the changes gradually to avoid gas or bloating.

Water is key to keeping stools soft and preventing dry, hard stools.
Dehydration is one of the leading causes of constipation!
•How much: 2-3 liters daily (more if you are active or live in a hot climate!)
•Best options: plain water, coconut water, herbal teas.
•Be careful with caffeine and alcohol as both can be dehydrating.

Physical exercise helps stimulate the intestinal muscles which increases the speed of waste moving through the colon.
Good activities to do could include:
•Brisk walking
•Yoga (Pawanmuktasana or Bhujangasana poses)
•Light jogging
•Swimming or cycling
Even a 15–20 minute walk after food can greatly enhance digestion.

Your digestive system also prefers a routine. For example, if you typically use the bathroom at the same time every day, your body becomes accustomed to having a bowel movement at these times. This is helpful especially in the mornings.
Golden rule: Don't ignore the urge. The longer you hold it, the harder your stools will become making it much tougher to pass later.

A regular eating schedule also helps to create a healthy digestive rhythm. Chewing food properly also helps digestion by assisting in the release of saliva to break down food so nutrients may be absorbed into the body.
Fermented foods, such as yogurt, kefir, kimchi or traditional Indian foods like idli and dosa, can improve gut health by providing beneficial bacteria.

Some foods can slow down digestion and contribute to constipation:
•White flour items: bread, baked goods, etc.
•Processed meats and lots of cheese
•Deep-fried and high-fat fast foods
These items are best eaten occasionally and always along with high-fiber fruits and vegetables.

Stress affects the brain-gut connection and can disrupt normal bowel activity.Practicing relaxation techmiques such as deep breathing,meditation,or gemtle stretching can improve digestion over time.

A few natural remedies have a mild laxative effect:
•Prunes or prune juice (high in sorbitol)
•Flaxseeds (1 tbsp soaked in water overnight, taken in the morning)
•Warm water and lemon first thing in the morning to wake up the bowels

Your posture on the toilet can affect how easily you go to the bathroom. Squatting changes the rectum's angle allowing you to eliminate easier.
How to do it: as you sit on the toilet put your feet on a small stool so it creates a squat position.

Not listening to your body's natural signals can exacerbate your constipation. Note your food intake, how much water you drink and when you eat to help you identify patterns and triggers.

If you are experiencing constipation for more than two weeks that is associated with severe discomfort, blood in your stools, or unintentional weight loss, immediately contact a healthcare provider.

Dr Bir Singh Sehrawat,
Program Clinical Director & HOD - Gastroenterology
Marengo Asia Hospitals, Faridabad