Relieve Constipation With 5 Tricks
Constipation is a symptom of the slowing of intestinal movements. Usually, it is due to the fact that the intestines contain less water than normal, but in some cases it may be due to the intake of drugs. In any case, relieving constipation is essential for those who suffer from it.
This article will explain how to relieve constipation rather quickly using natural products and ingredients available almost anywhere you are.
Step to relieve constipation
1. Drink water
Drink between two and four glasses of warm water when you suffer from constipation. If the problem has persisted for several days, drink warm water every morning as soon as you wake up. In general, you should drink at least ten, every day.
Water is one of the best liquids for eliminating waste substances and toxins from the body. Other drinks, such as juices and refreshments, cannot be compared to water, regardless of how healthy or natural they are as they tend to contain an excess of sugar which could lead to constipation.
2. Eat fruits and vegetables
Eat fruits, vegetables, and other fiber-rich foods to increase the amount you eat each day. Consider at least between 24 and 38 grams of fiber per day. This is because constipation is the result of excessive consumption of fat, refined sugar and dairy products, at the expense of whole grain fibers, bran, fruits and vegetables.
Think about whether or not to take a fiber-based supplement, even if you think you can get most of the fiber from your daily meals. Dietary fiber cannot be digested by the body’s enzymes, so it is not absorbed into the bloodstream. Therefore, the fibers remain in the colon, where they absorb water and soften the stool.
Some foods rich in fiber are: raspberries, pears and apples; wholemeal pasta, barley (cooked) and bran; chickpeas (cooked), black beans (cooked) and lentils (cooked); artichokes (cooked), peas (cooked) and broccoli.
3. Coffee can help
Many people consider coffee to be a quick fix to constipation. This is due to the fact that the caffeine contained in coffee can stimulate the muscles of the digestive system causing an intestinal evacuation.
On the other hand, coffee is also a diuretic, which means that it reduces the moisture in the stool, making it more difficult for them to pass. Doctors recommend avoiding diuretics such as coffee, alcohol, cola-based sodas, and tea for this reason.
4. Eat plums
Eat four prunes and / or drink two glasses of prune juice. Plums are particularly high in fiber and contain sorbitol, a sugar that helps relieve constipation naturally.
Sorbitol is a mild colon stimulant that helps reduce stool time and thus reduce the risk of constipation.
If you don’t like the wrinkled texture or distinctive flavor of prunes, prune juice may be a more acceptable alternative. It starts working in a few hours, which is why it is important to drink a glass first and see the results before trying to take another one, as this would run the risk of suffering from diarrhea.
Keep in mind that prunes have 14.7g of sorbitol per 100g, while prune juice has 6.1g per 100g. You will need to drink more prune juice to get the same health benefits as prunes, treated and with added sugar.
5. Exercise
If possible, avoid sitting for more than 10 minutes and keep your body moving. Moderate exercise is the best choice, but even a 30-minute walk can help promote healthy bowel movements.
