A series of LecturesByMr. Allah Dad Khan former Director General Agriculture Extension KP Province and Visiting Professor the University of Agriculture Peshawar Pakistan allahdad52@gmail.com

4. WHAT IS CONSTIPATION?
 Constipation is defined as having less than three bowel movements
per week. It may be chronic, or happen occasionally. Some symptoms
include:
 hard stools
 straining to have a bowel movement
 feeling as though you are “blocked” or can’t empty your bowels
 needing help emptying your rectum
 abdominal pain
 nausea and bloating

5. CONSTIPATION IS CAUSED
BY MANY FACTORS,
 including:
• inactivity
• surgery
• medications
• low-fiber diet
• insufficient fluid intake
• stress
• overuse of laxatives

7. Heat 6-8 oz. of prune juice (45
seconds in microwave, or about 5
minutes on medium heat on stove
top). Add one tbsp of butter or
mineral oil, and then heat for another
30 seconds. Remove from heat. Give
it a good stir, then allow to cool just
enough to be able to drink. Drink it
straight up, or within five minutes.
This is super fast relief, so be ready.
1.PRUNE JUICE SUPER
MIX:

8.  Prunes are natural laxatives; they
are high in fiber and are rich in
potassium and vitamin A, thus making
them a preferred food for constipation
relief. Eat 10 pieces of prunes, and then
drink a glass (8 oz.) of hot water. This
has been known to have fast relief, but
if you have not moved after 15 minutes,
drink another glass of hot water. Hot
water is also known to stimulate bowel
movement.
2.PRUNES AND HOT
WATER:

9. Heat a glass (8 oz.) of water.
Squeeze a half of a lemon or
lime and add in hot water.
Drink before eating breakfast
or drinking anything else in the
morning. Aside from cleansing
your system, this mixture will
relieve your constipation in no
time.
3.LEMON OR LIME:

10. Mix together one tablespoon
of olive oil and one tablespoon
of lemon juice. Take this every
morning before breakfast. This
can relieve constipation very
quickly. Be ready as you might
need to go to the washroom
even before you finish
breakfast.
4. OLIVE OIL:

11. Apples contain pectin which will both
add bulk to your stools and have a
laxative effect. Apple cider vinegar is
fermented apples and has most of
the same beneficial properties of an
apple. Eat an apple a day, or take
two teaspoons of apple cider vinegar
twice a day with a glass of water.
Both methods are proven to relieve
constipation.
5.APPLE OR APPLE CIDER
VINEGAR:

12.  Spinach is the most important food for your
entire digestive tract. Raw spinach cleans,
reconstructs, and regenerates your intestinal
tract. A perfect constipation treatment! Eat
spinach either raw or cooked, both ways will
relieve constipation. But even more powerful is
to drink about 3.5 oz. (seven tablespoons) raw
spinach juice mixed with the same amount of
water or apple juice. Drink it two times a day,
and in a few days time it will cure even the
most stubborn cases of constipation.
6.SPINACH OR SPINACH
JUICE:

13. I know, castor oil is revolting. But it works! Oils,
in general, are known to help relieve
constipation. The most powerful oil is the
infamous castor oil. It not only empties the
large intestine; it empties both small and large
intestines. It is important to note that because
of this ability, a person may not have another
bowel movement for 2-3 days after using castor
oil. So, use this oil with caution; follow the
directions on the label, or ask your pharmacist.
Mostly the dosage is two to four teaspoons,
and drink lots of water. Results usually occur in
about 3-5 hours.
7.CASTOR OIL:

14. You may have heard of Aloe vera
being used topically for things like
sunburn, but it is also considered a
natural laxative. You can buy Aloe
vera juice from all good health
food stores – it’s great for adding
to a smoothie or juice!
8.ALOE VERA

15. Fenugreek is more traditionally known as
a cooking herb but the seeds are also
known to be great at helping to settle the
stomach and relieve constipation.
Fenugreek is also a good source
of fibre and contains key vitamins and
minerals. Rather than buy it in
supplement form, it is always best to
consume foods in their natural state so
look to start adding fenugreek to soups,
casseroles and curries for their full
benefits and constipation-relieving
effects at the same time.
9.FENUGREEK

16. Sorrel has a slightly sour taste
but can be used in cooking quite
easily and has natural laxative
properties. Or if you like the
taste, you can make your own tea
by steeping some leaves in hot
water.
10.SORREL

17. Dandelion acts as a natural laxative
and can be drunk as a tea – I really
like Clipper Teas – or you can grab
some dandelion leaves, yes the
ones that grow in the garden, and
add them to salads in the summer
(make sure you wash them well
first!).
11.DANDELION

18. Sea buckthorn is another herb that may
benefit some constipation sufferers,
especially those who don’t drink enough
water! Sea buckthorn contains those all
important essential fatty acids, including
omega 7, which are known for helping coat
the intestinal tract and lubricate the mucous
membranes ensuring healthy digestion and a
more fluid movement of the stools through
the bowel. It also contains the Vitamin A and
some B vitamins so is a good addition to
your diet. Try Revital for Sea buckthorn
remedies.
12.SEA BUCKTHORN

19. A member of the plantain plant
species, psyllium is a natural fiber
laxative that helps create bulk
stools. Psyllium is often used to
treat chronic constipation and may
be combined with other laxatives,
both natural and synthetic. It may
cause allergic reaction, nausea,
stomach pain, or vomiting.
13.PSYLLIUM

20. While it may be best known as an
ingredient for pie, this fruit is also
used to treat constipation. Rhubarb
has a laxative effect, but a study
published in the Journal of
Ethnopharmacology found that it also
has antidiarrheal effects because of
its tannin content. As a result,
rhubarb should only be used on a
short-term basis for constipation.
14.RHUBARB

21. An herb, senna is used to treat
constipation and to clear the bowel
before some medical procedures.
The fruit is thought to be gentler
than the leaf. Still, it should only
be used in the short term and at
the recommended doses. Long-
term and high-dose use has been
reported to cause liver damage.
15.SENNA

22. This mucilage herb has a history of use
for constipation. It stimulates nerves in
the GI tract, which leads to mucous
production and provides relief from
constipation. Limited research has been
done to determine long-term effects.
Slippery elm does coat the
gastrointestinal tract, so it may reduce
absorption of some medications if
taken at the same time.
16.SLIPPERY ELM