These 5 efficient pure stool softeners, together with aloe vera and olive oil, can relieve constipation and assist digestive well being.
Constipation might stem from poor consuming habits and a scarcity of bodily exercise. Not getting sufficient fiber in your food regimen can result in numerous intestinal well being points. It’s important to grasp that fiber is available in two kinds: insoluble and soluble. Insoluble fiber will increase stool bulk, facilitating its motion by means of the intestines whereas including moisture to the colon, which helps forestall arduous stools. Soluble fiber absorbs liquid and kinds a gel-like substance that aids within the passage of stool. Whereas psyllium husk is well-known as a pure stool softener, you can even discover reduction utilizing different kitchen elements resembling castor oil, olive oil, aloe vera, flaxseeds, and chia seeds. These pure choices not solely promote smoother bowel actions but additionally don’t have any adversarial results. By making considerate dietary decisions, you may assist your digestive well being and relieve discomfort.
5 stool softeners for constipation
These 5 pure stool softeners can present reduction from constipation:
1. Chia seeds
Chia seeds may help scale back levels of cholesterol and profit the digestive system, in keeping with analysis printed by Harvard Well being Publishing. Being fibrous, they assist transfer stool ahead within the intestines, appearing equally to a stool softener. “Chia seeds act like a pure bulk-forming laxative. Their gel-like high quality supplies snigdha (lubrication) and guru (heaviness) to the intestines, balancing extra Vata and selling clean elimination (malasruti). They hydrate the colon tissues and assist pure peristalsis,” says Dr Partap Chauhan.
Right here’s learn how to use chia seeds for constipation:
- Add one tablespoon of chia seeds to ½ cup of water.
- After a couple of minutes, eat it with the assistance of a spoon.
- If there’s extreme constipation, it may be taken twice a day.
2. Castor oil
Castor oil is helpful for pores and skin, enamel, and muscle mass. It helps cross stool and acts as a stool softener, whereas additionally contracting the intestines, as a 2011 examine printed within the Journal of Complementary Therapies in Medical Follow suggests. “Castor oil (Eranda Taila) is a well known conventional treatment in Ayurveda. It’s a sturdy Vata-Kapha pacifier and is utilized in Virechana Karma (purgation remedy) as a part of Panchakarma. It has tikshna (penetrating) and sara (flow-inducing) qualities, which assist clear the bowels successfully. It’s useful for power constipation, however ought to be used beneath the steering of a healthcare skilled”, explains Dr Chauhan.
Right here’s learn how to use it:
- It may be taken at any time of the day.
- Drink one tablespoon of castor oil.
- It will also be taken by mixing it with any fruit juice.
3. Olive oil
Olive oil advantages the pores and skin and acts as a stool softener by serving to the stool retain water, in keeping with a examine printed within the Journal of Renal Diet. It’s a fantastic lubricant for the intestine and helps to cross stool with ease. “In Ayurveda, olive oil is assessed as snigdha (unctuous) and mridu (softening). It helps pacify Vata dosha, which, when aggravated, causes dryness and constipation. By offering inner oleation (snehana), olive oil softens the stool and eases its passage,” suggests Dr Partap.
Right here’s learn how to use olive oil for constipation.
- Take one tablespoon of olive oil when experiencing abdomen discomfort
- Add one teaspoon of flaxseed oil to it if there’s extra issue in passing stool
4. Aloe Vera Juice
Aloe vera juice, ready from aloe vera leaves, is a wonderful stool softener that additionally advantages hair well being and relieves irritation within the digestive system. “Aloe vera (Kumari) is thought in Ayurveda for its mridu virechana (delicate laxative) impact. It balances Pitta and Vata, cools irritation within the intestine, and supplies snigdha guna, which helps soften the stool. It’s usually advisable for constipation attributable to warmth and dryness within the intestines,” shares Dr Partap Chauhan.
Right here’s learn how to use aloe vera juice for constipation reduction:
- Drink two teaspoons of aloe vera juice blended with water every day on an empty abdomen
- It will also be taken by mixing it with another juice or a smoothie
- Don’t use aloe vera with out purifying it. This will trigger issues within the digestive system.
5. Flaxseeds
Flaxseeds can enhance fertility in girls and in addition function a pure stool softener. Incorporating flax seeds into your food regimen might enhance total digestive well being, making them a wonderful possibility for these looking for a pure stool softener. “Flax seeds have snigdha guna (oily high quality) and are guru (heavy), which pacify Vata dosha. The fibrous husk acts as a gentle rechana (laxative) and helps common bowel actions. Their unctuousness nourishes the colon, which is crucial for folks with dry and arduous stools,” says Dr Chauhan.
Listed below are ideas to make use of flaxseeds for constipation:
- Add 4 teaspoons of flax seeds to half a cup of water.
- After a couple of minutes, eat it with the assistance of a spoon.
- Flax seeds will also be taken with fruit juice, milk, or different liquids.
