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Sufficient water intake is crucial to prevent constipation. To prevent constipation, here are some tips to help you determine the amount of water you should drink.

To alleviate chronic constipation, make sure to drink ample fluids daily. Maintaining good hydration can help you kickstart things again. Your digestion relies on water. It maintains smooth and flexible intestines while helping food move through them.

To relieve constipation, aim for an additional 2 to 4 glasses of water per day.

Worsening constipation can be prevented by gradually increasing fiber intake and drinking plenty of water. Fiber can be found in fresh fruits (especially dried fruits), vegetables, and whole grains like wheat, bran, and oatmeal cereals. Consuming sufficient fluids (particularly water) is essential to experience the advantages of fiber, as it helps in passing stool. If you experience gas or bloating when increasing fiber intake, try adding it gradually.

During exercise and hot weather, keep an eye on the amount of fluid you consume, pay attention to your body’s signals, and drink more liquids. When your body eliminates more fluids (usually through sweating or urination) than it retains, you become dehydrated. If you don’t drink enough water during exercise, hot weather, or daily activities, your body can use up its stored water.

How Drinking Fluids Can Help You Manage Constipation

Water, Hydration and Health

Which drinks and juices are best for constipation?

A lot of people are affected by constipation, which is a common digestive issue. Engaging in physical activity can effectively alleviate constipation and enhance digestive health. I’ve listed the top 5 exercises that can relieve constipation. Check the links for instructions on how to do them.

Aerobic Exercise:

Engaging in aerobic activities like running, jogging, swimming, or dancing can accelerate bowel movements. The acceleration of your breathing and heart rate due to aerobic exercise stimulates the natural contraction of muscles in your intestines.

Yoga:

Some yoga poses function to massage your digestive tract, facilitating the movement of stool through your intestines. Certain yoga poses like Supine Twist, Cobra, and Child’s pose can help alleviate constipation.

Pelvic Floor Exercises:

Kegels or pelvic floor exercises can enhance bowel movements by strengthening the muscles that manage the rectum. To do pelvic floor exercises, tense up the muscles you’d employ to pause urination, retain for a few seconds, and then relax. Perform this activity multiple times daily.

Abdominal Massage:

Massaging your abdomen in a clockwise direction and applying moderate pressure can aid in bowel movement. Colonic massage can aid in the enhancement of bowel function.

Walking:

Movement can alleviate constipation. Implementing a regular walking plan, even if it’s just 10 to 15 minutes multiple times per day, can optimize the body and digestive system’s functionality.

In addition to exercising, lifestyle changes such as increasing fiber and fluids, practicing bowel training, and using a footstool to relax muscles while on the toilet can relieve constipation. If constipation persists, seek advice from a physician.

Exercise to Ease Constipation

To relieve constipation, consuming certain foods that can add bulk, soften stool, decrease gut transit time, and increase stool frequency is recommended. Various sources suggest these are the best foods to eat when constipated.

Constipation can be relieved by eating fiber-rich foods that add bulk to stools. Foods that are rich in fiber include:

Some examples of whole grains are whole wheat bread, pasta, oatmeal, and bran flake cereals.

Lentils, black beans, kidney beans, soybeans, and peas are all examples of legumes.

Vegetables like carrots, broccoli, green peas, and collard greens.

Some types of fruits include oranges, grapefruits, mandarins, kiwifruit, grapes, and prunes.

Nuts like almonds, peanuts, and pecans.

Proper hydration enhances fiber activity and promotes ease of bowel movement. You can drink liquids like water, naturally sweetened fruit and vegetable juices, and clear soups.

Healthy fats found in olive and flaxseed oils can help ease constipation by lubricating the intestines.

Probiotics, the good bacteria, can aid in digestion regulation and encourage consistent bowel movements. Foods that are rich in probiotics include yogurt, kefir, and sauerkraut.

Bananas, rice, applesauce, and toast make up the BRAT diet, a bland but effective way to relieve diarrhea and constipation.

If you want to relieve constipation optimally, make sure to include both soluble and insoluble fiber foods in your diet.

Moreover, if you have chronic constipation, it’s crucial to steer clear of fried food, processed meats, commercially baked goods, and other high-fat items to prevent overeating.

If you have chronic or severe constipation, remember to seek advice from a healthcare professional for the best course of action.

Constipation is a common digestive issue that can cause discomfort and disrupt daily life. While there are numerous factors that contribute to constipation, including lifestyle and medical conditions, diet plays a crucial role in promoting regular bowel movements. One dietary approach that can help alleviate constipation is incorporating more vegetables into your meals. Here’s why eating vegetables is good for constipation:

1. High in Fiber

Vegetables are rich in dietary fiber, which is essential for maintaining healthy digestion and preventing constipation. Fiber adds bulk to the stool, softens it, and helps it move through the digestive system more easily. Insoluble fiber, found in vegetables like broccoli, Brussels sprouts, and green peas, promotes regularity by stimulating the secretion of water and mucus in the intestines. Increasing your fiber intake gradually can help prevent bloating and cramping.

2. Adds Moisture to Stool

Certain vegetables, such as leafy greens like spinach, contain a good amount of water. This moisture helps soften the stool, making it easier to pass. Additionally, vegetables like cucumbers and tomatoes have high water content, which can contribute to overall hydration and promote regular bowel movements.

3. Provides Essential Nutrients

Vegetables are not only beneficial for their fiber content but also for the essential nutrients they provide. Many vegetables are rich in vitamins and minerals that support overall digestive health. For example, leafy greens like spinach and kale are excellent sources of folate and vitamins C and K, which can help maintain a healthy gut. These nutrients contribute to the overall well-being of the digestive system and can aid in relieving constipation.

4. Supports Gut Health

A healthy gut microbiome is essential for proper digestion and regular bowel movements. Vegetables contain prebiotic fibers that serve as beneficial food for gut bacteria, promoting a healthy balance of microorganisms in the gut. This, in turn, can improve gut motility and alleviate constipation symptoms. Incorporating a variety of vegetables into your diet can have a positive impact on your digestive health and help relieve constipation. Remember to increase your fiber intake gradually and stay hydrated to optimize the benefits of eating vegetables. If you have chronic constipation or underlying health conditions, it’s always best to consult with a healthcare professional for personalized advice.

References:

1. Healthline – The 17 Best Foods to Relieve Constipation
2. EatingWell – 5 Best Veggies for Constipation, According to a Dietitian
3. NCBI – Effect of fruit intake on functional constipation: A systematic review and meta-analysis of randomized and crossover studies
4. Harvard T.H. Chan School of Public Health – Fiber
5. Medical News Today – Mangoes and constipation: Possible benefits, effects, and more
6. American Family Physician – Treatment of Constipation in Older Adults