Constipation is one of the common digestive problems that many people of different ages and conditions experience. This complication is usually accompanied by a decrease in the frequency of defecation, firmness of stool, and the feeling of incomplete emptying, and it can affect the quality of daily life. Although there are many remedies for constipation,** many people prefer to turn to simple and home remedies first; Methods that are inexpensive, readily available, and generally safe. Changing the lifestyle, modifying the diet and using natural ingredients can play an important role in improving the functioning of the intestines. In this article from Dr. Amani's website, we introduce the most effective and practical home remedies for constipation so that you can help improve this problem without the need for chemical drugs and feel lighter and healthier. What to eat to prevent constipation? Constipation is one of the common problems of the digestive system that can occur in both children and adults and sometimes severely affects the quality of daily life. This problem usually occurs when bowel movements are slow or the stool is too dry and hard. Sedentary lifestyle, lack of fluid intake and fiber-free diet are among the most important causes of constipation. Fortunately, this problem can be avoided with simple changes in the diet. Consuming natural foods rich in fiber, drinking enough water and including some special foods in the daily diet will make the bowel movements more regular and the elimination process will be easier. For this reason, paying attention to proper nutrition is not only a natural and uncomplicated method, but also plays an effective role in the long-term prevention of constipation. - ✅ Apple with skin - Pear - Dry and fresh plums - ✅ Fresh or dried figs Kiwi Green leafy vegetables such as spinach and lettuce - Celery and broccoli - Whole grain bread - Oats - ✅ Lentils Beans and peas - ✅ Flax seed - ✅ Chia seeds - Sufficient water (6 to 8 glasses per day) - Herbal teas such as chamomile and mint - Olive oil or sesame oil in food **Following this simple diet, along with regular water consumption and physical activity, is one of the best natural ways to prevent constipation**. If you include these foods in your daily schedule, the intestines will function better and the elimination process will be easier and more regular. In fact, preventing constipation with a healthy diet not only improves digestion, but also increases the overall energy and vitality of the body. Which foods cause constipation? Constipation is not only caused by a lack of fiber or water, but the consumption of certain foods can also slow down the natural movement of the intestines and cause constipation. These foods are usually low in fiber, dehydrating, or heavy on the digestive process due to high fat and sugar. Knowing about these foods will help you limit their consumption and manage your digestive health better. - 🔴 Fast foods and fried foods - 🔴 fatty red meat - 🔴 white rice - 🔴 Bread and pasta without bran - 🔴 high-fat dairy products (cheese, cream, high-fat milk) - Industrial sweets and cakes - 🔴 Chocolate - 🔴 Processed foods such as sausages and sausages - 🔴 fried potatoes - Carbonated soft drinks and energy drinks - 🔴 strong coffee and tea (excessive consumption) Consuming a lot of these foods over time can disrupt the bowel function and cause chronic constipation. For this reason, it is recommended not to neglect high-fiber foods and drinking enough water in addition to reducing or eliminating these substances. A balanced diet not only helps with digestive health, but also increases daily energy and vitality. Black garlic and constipation Black garlic is one of the fermented products of ordinary garlic, which is obtained during the fermentation process under controlled temperature and humidity conditions and has special nutritional and therapeutic properties. This substance is rich in antioxidants and beneficial compounds for the digestive system, and due to its fiber and natural laxative properties, it can help improve bowel movements and reduce constipation. Regular consumption of black garlic regulates digestive activity, improves intestinal microflora, and softens stool. In addition, black garlic also helps to strengthen the immune system and increase the body's energy, so it can be considered as a healthy and natural option in the diet of people with constipation. ### Methods of consuming black garlic for constipation - 🔹 **Direct consumption:** Eat 1 to 2 cloves of black garlic daily on an empty stomach or with a meal. - 🔹 **Accompanied by salad or food:** You can chop black garlic cloves and add them to vegetable salad or hot food (after cooking) to preserve its properties. - **In the form of puree:** Crushed black garlic can be mixed with a little olive oil and used as a seasoning on wholemeal bread. - 🔹 **Infusion or combination with honey:** Mixing crushed black garlic with honey and consuming it on an empty stomach is very effective for digestion and relieving constipation. **Consumption of black garlic should be regular and in moderation**. **Excess may cause heartburn or diarrhea.** Also, for better effectiveness, it should be used together with drinking enough water and being physically active. Potion to relieve constipation An effective home remedy for constipation can include a combination of natural ingredients and laxatives. For example, a combination of **soaked prunes (3-4 pcs)**, **one tablespoon of flax or chia seeds**, **one tablespoon of olive oil**, and **a glass of warm water or warm milk**. Mix these ingredients and eat in the morning on an empty stomach. **This concoction is rich in fiber and healthy fats that help soften stools and stimulate bowel movements**. For more effectiveness, you can also add a spoonful of natural honey. Drinking this concoction along with consuming sufficient fluids and mild physical activity helps to quickly relieve constipation. A decoction of khakshir for constipation ** Fenugreek is one of the most widely used medicinal plants in traditional Iranian medicine, which is highly recommended for treating constipation due to its softening and laxative properties. ** Fenugreek seeds contain a large amount of soluble fiber that, when placed in water or warm liquids, become glazed and act as a natural lubricant in the intestines. This property makes the stool softer and easier to defecate. ### How to prepare khakshir decoction for constipation - 🔸 Wash one to two tablespoons of khashir well to remove dirt and impurities. - Then pour it in a glass of boiling water. - Let it brew for about 10 to 15 minutes until it glazes. - You can add a little honey or rose water to improve the taste. - 🔸 The best time to use: morning fasting or night before sleep. Sorrel, especially when taken as a decoction or syrup with lukewarm water, has an effective role in treating constipation. Its regular consumption improves and regulates bowel movements and helps in easier elimination. However, excessive consumption of khasshir can lead to diarrhea or stomach weakness; Therefore, it is necessary to observe moderation in its use. Also, to increase the effectiveness, it is better to consume it together with drinking enough water and having daily physical activity so that the digestive system functions in the best way. Complications of constipation Chronic constipation can cause various physical and mental problems in addition to digestive discomfort. Knowing the complications caused by constipation is very important in its prevention and management. 1. **Hemorrhoids (hemorrhoids)**: Too much pressure to evacuate stool can cause inflammation and swelling of the anal veins and cause hemorrhoids. 2. Anal fissure: Excretion of hard and dry stool may lead to tearing of tissue around the anus, which is accompanied by pain and bleeding. 3. Intestinal obstruction: Chronic constipation may cause accumulation of feces and obstruction in the intestine, which requires medical treatment. 4. Prolapse of the rectum: repeated pressure during defecation can cause a part of the intestine to protrude from the anus. **5. Negative impact on the quality of life**: Continuous constipation may lead to a feeling of heaviness, bloating, and decreased energy and affect the quality of life. **6. Internal poisoning**: Long-term stay of feces in the intestine can lead to the reabsorption of toxins from the feces into the blood and cause systemic complications. **7. Psychological problems**: Long-term constipation may cause anxiety, stress or even depression, especially if it affects daily activities. **8. Anal fistula**: In severe cases, constipation can lead to the creation of an abnormal channel between the skin and the intestine, which requires medical intervention. Prevention and timely treatment of constipation by following a healthy diet, consuming enough fluids and regular physical activity can prevent serious complications. If constipation persists, it is necessary to see a doctor. Topical treatments for constipation Topical treatments for constipation are usually used to relieve discomfort and help with bowel movements. **Glycerin suppositories **are one of the most common methods that help by **n****remove the stool and stimulate the anus to empty** . Also **anal lubricating gels and creams **can help reduce the pain caused by constipation and **make it easier to pass hard stools**. **A warm compress on the abdomen or sitting in a hot tub ** can relax the abdominal muscles and help the bowels move better. In certain cases, the use of** laxative enemas** may also be recommended by the doctor. These methods are mostly for temporary relief of constipation and should be accompanied by lifestyle modification. What fruit should we eat to cure constipation quickly? For quick treatment of constipation, consuming fruits rich in fiber and water is very effective. **Dried plum** is one of the best options because of its abundant fiber and sorbitol. **Fresh or dried figs** and **Pear** also help bowel movements due to their high fiber and natural laxative properties. Also, consumption of **kiwi**, which contains special enzymes to improve digestive function, can quickly resolve constipation. What fruits are bad for constipation? Some fruits can aggravate constipation, especially those that are low in fiber or contain compounds such as tannins that have astringent properties. **Unripe bananas** due to **having resistant starch can slow down bowel movement and worsen constipation** . **Unripe persimmons****, pomegranates, and unripe pears** are also rich in tannins and may cause hard stools. Bowel movements. Also, **watermelon and melon** due to their low fiber and high water content, if they are consumed in large quantities without getting enough fiber, they may cause constipation. In addition, some types of **raspberries and blueberries** that have a high amount of tannin can cause constipation when consumed in large amounts. To prevent constipation, it is better to use fiber-rich fruits such as **plums, kiwi and figs** and drink enough water with them. Also, having regular physical activity and consuming foods containing insoluble fiber (such as leafy vegetables) help improve the functioning of the digestive system. To prevent constipation, use high-fiber fruits such as plums, kiwis, and figs instead of fruits that cause hard stools. Also, be sure to drink enough water and exercise throughout the day so that the intestines work better. Summary Constipation is one of the digestive problems caused by various reasons such as improper nutrition, dehydration or lack of movement. To treat it, there are various approaches that include the consumption of laxative fruits, the use of herbal extracts, lifestyle changes, and topical treatments. Paying attention to these points will not only relieve constipation, but also help improve the overall health of the digestive system. In this article, effective and practical solutions are discussed to solve this problem so that you can easily manage it.