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Many people resort to therapeutic medicines to get rid of constipation, but they forget some other natural methods, such as: herbs, natural oils, and simple exercise.

Constipation is a global problem faced by a large number of people, including the elderly, and today we will show you 6 natural ways to help get rid of constipation, away from taking other medications.

You should eat some of the allowed fiber

Doctors recommend eating fiber, which is one of the most important treatments for constipation and its symptoms, which according to studies contributes greatly to the regulation of bowel movement, and eating fiber increases stool softening and frequency to facilitate its passage.

Experts and professionals usually advise women to eat 25 grams of fiber and 38 grams for men each day.

1- Eat leafy vegetables

With all these advantages of leafy vegetables, they work of all kinds to soften the stool in several different ways, such as:

• Leafy vegetables are known to be rich in vitamins, dietary fiber and minerals, including magnesium, which attracts water to facilitate easier passage of stools out.

• Leafy greens contain vitamin C, folic acid, and vitamin K, which all contribute to facilitating digestion.

• Researchers point out the necessity of eating leafy vegetables, such as lettuce, cabbage, broccoli, spinach and others.

2- Keep drinking enough water

Dehydration is one of the reasons that lead to constipation, so you should maintain adequate amounts of water every day.

Water keeps the body hydrated, which contributes to facilitating the excretion process.

Some studies have shown that drinking sparkling water may be more effective at treating bloating and constipation than plain water.

3- Work to include legumes in the diet

Legumes include beans, chickpeas, lentils, and peas, and they are among the foods rich in fiber and other nutrients that help treat constipation, such as folate, potassium and zinc.

Eating legumes supports bowel regularity and helps facilitate digestion, and legumes also help increase the body’s production of butyric acid, which is a fatty acid that acts as a natural laxative.

According to a study conducted by a number of specialists, every 100 grams of cooked legumes covers about 26% of the amount of natural fiber that is recommended to be eaten per day.

4. Introducing olive oil to food

Olive oil is one of the natural recipes used and known in the treatment of constipation for a long time. One statistic showed that eating up to 4 milliliters of natural olive oil may relieve the symptoms of constipation.

The benefits of olive oil soften solid waste, soften the inner walls of the intestine, expand the intestine, and improve digestion.

It can be eaten without adding anything to it, or using olive oil with yogurt, lemon or vegetables.

5. Castor oil can be used as a natural laxative

Castor oil is known as a natural laxative and tonic for the intestines and has been used for many years as a natural remedy to relieve constipation, empty the intestines of waste and prepare them for surgery.

 This is because it works to help stool to pass and increase bowel movement. Castor oil also has the properties of ricinoleic acid, which is the main acid that causes muscles to contract and pass stools easily.

Liquid castor oil is taken orally, or with yogurt, lemon or other additives.

It is recommended to consult a specialist about when and how much to take to avoid side effects.

6- Vegetable herbs can be boiled

Many people resort to using natural herbs to treat constipation due to the lack of side effects, such as:

• Flaxseeds: Increase bowel movement because they contain natural fiber and omega-3.

• Ginger: Its mission is to calm the digestive system.

• Add to this: licorice, parsley, dandelion, chamomile, and others.

These herbs are usually soaked in hot water, or boiled and then filtered and drunk, as these benefits can ensure that they are absorbed into the body more quickly.