[toc]Irregular or infrequent bowel movement, commonly known as constipation, relates to having dry, hard, pebbly and painful stool that causes a lot of discomfort and uneasiness. Today millions of people suffer from infrequent bowel movement due to unhealthy food habits, stress, lack of exercise, dehydration or changes in diet.
Though it seems like an ordinary problem, it can become a regular routine and affect your digestive health and lead to serious health issues, if not tackled properly. There are many over-the-counter laxatives or chemicals that can provide relief instantly but the use of these stool softeners or laxatives will make you habitual to chemical induced bowel movement. The best way to treat constipation is to adopt a more natural root and make bowel movement regular.
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Fiber
Basically your diet plays a major in your bowel movement. A diet low in fiber can make you constipated. For regular bowel movement, both soluble and insoluble fibers are helpful. Insoluble fiber passes through the body unchanged and provides the stool bulk as well as a soft texture. As a result, the waste products pass through the body easily. Whole grains, fruits and vegetables are high in insoluble fiber. Incorporate brown rice, wheat bran, whole grain bread and plenty of fruits and vegetables in your diet to facilitate bowel movement.
Soluble fiber, on the other hand, forms a gel-like substance when dissolved in water and helps to pass out the stool easily. Prunes and figs consumed for breakfast or sprinkling 1tsp ground flaxseed over cooked dishes can be helpful for promoting regular bowel movement. An adult person needs about 25 to 30 grams of fiber each day in his/her diet for easy bowel movement.
Fluids
To make bowel movement easier, make sure you drink enough water and fluids throughout the day. Staying well-hydrated makes the stool moist and ensures easy bowel movement. Starting your day with a cup of warm water mixed with the juice of half a lemon can help to ease bowel movement.
Some herbal teas like senna and cascara sagrada are also very helpful in colon detoxification when taken before bed time. Drinking a glass of hot milk also eases bowel movement. Stay away from drinking alcoholic and caffeinated beverages as they can be extremely dehydrating and make the problem worse.
Exercise
Exercising and increasing physical activity will also help to ease bowel movement by stimulating the intestine. You can do any cardiovascular exercise like swimming, walking, cycling etc. It will also help to keep your heart healthy and improve overall wellbeing.
Hot Water Bath
For getting quick relief and stimulating bowel movement, taking hot water bath and massaging the belly in clockwise direction after eating can also bring relief.
These simple natural remedies will help to make your bowel movement regular, without making you habitual or dependent on laxatives. The above remedies will make your digestive system healthy by making your bowel movement regular.
Yogurt
Eat good quality yogurt which contains active cultures that help to balance good bacteria in the gut and help to ensure regular bowel movement. Use plain yogurt instead of flavored yogurt as active cultures are missing in this kind of yogurt. Probitics are also available in powdered form which can be added in your meal to promote good digestion and regular bowel movement.
Magnesium
Magnesium is a mineral, the deficiency of which often contributes to constipation. Incorporate magnesium rich foods like nuts, seeds, green leafy vegetables and whole grains in your diet to ease bowel movement.
