Constipation, which is a common condition, affects many individuals. It happens when the stool is hard, dry, or challenging to pass, or when bowel movements are less frequent than normal. Symptoms of constipation include discomfort, pain, bloating, and more.
Various factors can cause constipation, including diet, lifestyle, medications, or medical conditions. Ways to prevent or treat constipation may include:
- Increasing water intake. Lack of hydration can lead to harder and more challenging bowel movements. Sufficient water intake can promote softer stool and more frequent bowel movements. According to research, carbonated water may be more effective than tap water in alleviating constipation.
- Increasing fiber intake. The body does not digest fiber, even though it is a type of carbohydrate. It increases the size and moisture of the stool, facilitating easier passage. Fiber aids in speeding up the passage of stool through the digestive system, lowering the chance of constipation. Fruits, vegetables, whole grains, nuts, seeds, and legumes are all examples of fiber-rich foods. Prunes, apples, pears, kiwis, flaxseeds, and chia seeds are among the top foods for constipation.
Regular exercise. Engaging in physical activity can enhance intestinal muscle stimulation and promote better blood circulation to the digestive organs. This can aid in the smoother and faster movement of stool through the colon. Physical activity can also help decrease stress levels, impacting bowel function. Strive for a minimum of 150 minutes of moderate-intensity exercise each week, like walking, jogging, cycling, or swimming.
- Enjoying a cup of coffee? Coffee, a natural stimulant, boosts colon activity and digestive fluid secretion. This can aid in the easier and more frequent passing of stool. Coffee can lead to dehydration and stomach irritation, so it’s important to consume it moderately and drink enough water. Similar effects may be seen with other caffeinated beverages like tea or energy drinks.
- Using natural remedies for constipation. Certain natural substances possess laxative properties, facilitating smoother and faster passage of stool. The ingredients consist of senna, aloe vera, castor oil, and magnesium citrate. It is important to exercise caution when using these substances because of potential side effects like cramps, diarrhea, dehydration, and electrolyte imbalance. It is not recommended to use them for longer than a week due to the risk of dependence and aggravation of constipation.
- Using probiotics. Beneficial bacteria known as probiotics reside in the gut and aid in digestion. The balance of gut flora can be improved by them, which helps with constipation. They also produce short-chain fatty acids that stimulate bowel movements and enhance the immune system. Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha, as well as supplements, contain probiotics .