CONSTIPATION is a condition in which a person is experiencing fewer than three bowel movements in a week . The stools becomes hard and lumpy making it difficult to pass through the rectum. There are many reasons for constipation ; it can be a sedentary lifestyle or low dietary fiber intake and inadequate hydration or stress or other health conditions.

Sedentary lifestyle

Nowadays work from home has took a toll on all of us. We tend to spend whole day sitting with minimal physical activity and inadequate hydration which can make us feel bloated and even cause constipation in longer run.

Sitting down for long hours can cause your abdomen to compress and slow the process of digestion and that lead to heart burn, constipation and bloating. Do an intense workout for few minutes and deep squats during the break hours can also work.

Types of fiber

Fiber is of two types soluble fiber and insoluble fiber. 

Sources of soluble fiber : citrus fruits, beans, lentils, oats , barley, apple, banana

Insoluble fiber : potatoes, cauliflower, whole wheat.

Relationship of water and Fiber

Fiber binds with water and form gel like structure which helps in passing your stools out with less effort. Fiber and water are interrelated so make sure you drink enough water when you have high fiber diet.

If you’re looking to achieve regularity, try incorporating some natural laxatives into your routine. They can be a safe and inexpensive alternative to over-the-counter products, with minimal side effects.

Here's few Natural laxatives which might help in relieving constipation:

1.Berries like raspberry and blackberries contain two fibers both soluble and insoluble fiber which have the ability to releive constipation. Consume 3 -4 berries in a day 

2. Chia seeds are good source of soluble fiber which make the stools moist and easier to pass.

3. Castor oil :  It releases ricinoleic acid, a type of unsaturated fatty acid that’s responsible for its laxative effect

4. Prunes are high in insoluble fiber and have an natural laxative content sorbital which is a fruit sugar that helps in relieving constipation

Above are few tips to increase your bowel movement. Try adding these foods in your one by one and see the amazing results.if you have chronic constipation related to any medical conditions please consult a physician.

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