Diet is the best solution
Eat diet full of high fibre such as:
- Vegetables – Broccoli, carrots, beetroot, cauliflower, bitter gourd, eggplant, collard greens, swiss chard, beans, in essence dark colored vegetables
- Fruit – avocado, apple, black berry, raspberry, banana, blueberry, guava, strawberries, oranges, pears, kiwifruit, pomegranate, prunes, mango, passion fruit, etc.
- Legumes – lentils, peas, broad beans, chickpeas, soybeans
- Wholegrains – brown rice, buckwheat, sorghum, barley, oats, millet, quinoa, bulgur, oatmeal, etc.
- Nuts – almonds, peanuts
- Chines seeds
- NB: Take at least 8 glasses of water per day
Exercising regularly
Rub your tummy to stimulate functionality
Symptoms to diagnose constipation
- Fewer than three stools a week
- Hard, or dry lumpy stools
- A feeling that not all stool has been passed
- A feeling that a rectum is blocked
- The need to use a finger to pass stool
Natural Laxatives
- Mineral oil lubricates, coat the stool, making it easy to pass
- Stool softener like docusate sodium and magnesium, prevents hard stools by increasing water absorption
- Magnesium citrate or magnesium hydroxide
- Castor oil
- Cot liver oil
- Sorbitol
- Coffee can stimulate bowel movement too
- Enemas can also be used, that is, introducing liquid into the rectum to stimulate bowel movement. Consider warm water or saline enemas
NB: The above remedies can be used as a quick fix for constipation but they should not be prolonged, unless used under doctor’s guidance
Herbal Teas
- Black forest tea
- Green tea
- Rhubarb
- Dndelion root
- Slippery elm
- Ginger lemon tea
- Black forest tea
- Cascara sagrada / buckthorn
- Senna leaves
Dose and Preparation
- Steep the black forest tea leaves or tea bag in hot water for 2-3 minutes
- For morning relief take one cup at bed time