🌿 Natural Ways to Relieve Constipation

By Dt.Padma Kathi
Natural Ways to Relieve Constipation | Holistic Gut Health

Natural Ways to Relieve Constipation

Constipation — fewer than three bowel movements a week — is common but uncomfortable. It often comes with hard stools, bloating, and a feeling of incomplete evacuation. Instead of hiding it or reaching for quick-fix laxatives, simple natural changes can restore comfortable, regular bowel movements.

Why Constipation Happens

  • Low fiber intake and poor hydration
  • Stress and a sedentary lifestyle
  • Irregular meal timings
  • Excess dairy and processed foods
  • Ignoring the natural urge to pass stool

Simple, Natural Remedies

1. Warm Water + Malasana (Squat Pose)
In the morning, sit in a squat (Malasana) and sip warm water slowly. Warmth softens stools and the squat aligns the colon for easier passage.
2. Abdominal Wet Pack (20–30 minutes)
On an empty stomach, place a cold, wet cloth over the abdomen for 20–30 minutes. This naturopathy method can relax gut muscles and improve circulation to encourage bowel movement.
3. Fruit or Coconut Water for Breakfast
Begin the day with hydrating, fiber-rich choices such as papaya, banana, soaked figs or raisins, or fresh coconut water. Avoid heavy grains or tea first thing in the morning to gently activate digestion.
4. Gentle Abdominal Massage
A clockwise massage around the navel eases bloating and stimulates intestinal movement. Use gentle pressure and breathe deeply while massaging.
5. Yoga for Gut Health
Practice poses like Vajrasana, Vakrasana, and Shashankasana to support digestion, reduce stress, and promote regular bowel movements. Even 10–15 minutes daily can help.
6. Add Fiber-Rich Foods
Include prunes, apples, kiwi, and flaxseeds to add bulk and soften stool. Increase fiber gradually and always pair with adequate water to avoid worsening constipation.
7. Stay Active & Use Natural Elimination Postures
Daily walking stimulates digestion. Use a natural squatting posture or a small footstool while on the toilet to align the colon for easier elimination. Never ignore the urge to go.

Final Thoughts

Constipation is often a signal that digestion needs attention. Instead of relying on laxatives for short-term relief, adopt gentle, sustainable practices: hydrate well, eat more fiber, move your body, and practice relaxation and simple naturopathy techniques. These changes can restore your body’s natural rhythm, leading to increased comfort, energy, and well-being.

Disclaimer: This article provides general information and is not a substitute for professional medical advice. If constipation is severe, persistent, or accompanied by pain, bleeding, weight loss, or fever, consult a healthcare provider.

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Written by Padma Kathi — Holistic Naturopath Coach.

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