How To Deal With Constipation In A Natural Way
Usually, people believe that they should have a bowel movement each day to prevent constipation. But the reality is that the frequency of this depends on each person's bodily particularities. Most people have bowel movements several times a day or three times a week. Constipation is referred to as passing hard, dry stool, or little to no bowel movement per week.
There are several constipation symptoms worth taking into account. These include abdominal discomfort, a feeling of incomplete evacuation after a bowel movement, straining, or small stools. Studies show that natural remedies for constipation are effective in lessening these symptoms and promoting healthy bowel movements. Read on to find out how to deal with constipation naturally.
What to eat for constipation relief?
#1 Dried plums
Plums and dried plums have a high content of fiber, which boosts the bulk of your stool. It encourages bowel movements, while their content of fructants, and sorbitol, have a laxative effect.
Another natural remedy for constipation is having a tablespoon of ground flaxseeds. It feeds the body up to 2 grams of fiber while relieving constipation symptoms. But always remember that flaxseeds should not be consumed alone. It is best to mix them in smoothies, or salads to allow the digestive system to process them correctly.
Oatmeal is abundant in both insoluble and soluble fiber. Insoluble fiber is excellent for facilitating the digestive process, while soluble fiber protects the gastrointestinal tract. In combination, both types of fiber ease constipation, and support food in passing effortlessly through the intestines.
#4 Aloe Vera juice
Natural Aloe Vera juice comes with several health benefits, including constipation relief. Obtained from the Aloe Vera plant, this juice can act as a laxative.
Spinach is rich in fiber and magnesium, both supporting colon health. In this combination, they aid draw water to pass the stool more easily. Also, several laxatives on the market come with a high content of magnesium, which is why magnesium-rich foods are one of the best natural remedies for constipation.
Beans are great for the gastrointestinal tract. They feature a resistant starch, a fiber-like starch that aids in bettering transit time in the colon. It even has mild laxative effects and balances the beneficial bacteria in the GI tract.
Several studies show that some type of yogurt have live active bacterial cultures that aid good bacteria in the gut. So, having in your diet, a yogurt rich in natural probiotics can boost the well-being of the gastrointestinal tract and act as a universal remedy for constipation.
#8 Sweet potatoes
Having a dish with baked sweet potatoes will feed the body up to 4 grams of fiber. This rich fiber content prevents and relieves constipation symptoms. Keep in mind that you can access these benefits only by baking sweet potatoes, as other cooking techniques can impact its nutritional content.
#9 Whole grain bread
Another natural solution for constipation relief is eating whole grains. A loaf of whole-grain bread is rich in fiber, offering great nutritional content for both bowel health, and heart health. Studies reveal that most whole-grain breads are rich in arabinoxylan, a compound that aids in moving food through the intestine.
The most common constipation solution is eating a pear a day. These fruits have, in their composition, a mix of fiber and non-absorbable sugars that act as a laxative. Also, they are low-calorie foods, making them one of the most beneficial superfoods for constipation relief.
What are the recommended lifestyle changes for constipation prevention?
And, of course, managing your diet, and adding healthy foods to your meal plan is not enough for preventing constipation. Several lifestyle changes can help with constipation, including:
· Adopt a daily exercise routine. Studies show that exercise stimulates the contraction of the intestinal muscles, encouraging the passage of stools. Daily walks, yoga, swimming, or simple workouts can aid the digestive system. Also, another benefit of exercise for the digestive system is that it betters digestion, by decreasing stress levels in the body.
· High fiber intake is beneficial for digestion, as it prevents bloating or gas. But to access those benefits, it is best to have adequate fluid intake. Drinking enough fluids will relieve constipation.
And if you are looking for suggestions on how to deal with constipation naturally, make sure you are always starting the day with a rich breakfast. It is vital to start your day with a meal, as the colon works at its highest level in the morning. So, having a nutritious breakfast will prevent and relieve any constipation symptoms you might experience.