Constipation Natural Remedies: Overcoming This Problem

Constipation is a common problem that affects millions of people around the world. This condition manifests itself with difficulty in evacuating, hard and infrequent stools, and can cause significant discomfort .

Fortunately, there are many natural remedies that can help overcome constipation and improve your gut health. In this article, we will explore various approaches to address constipation natural remedies, providing practical and easy-to-follow advice.

What is Constipation: The Definition

Constipation is defined as difficulty in evacuating stool or a reduction in the frequency of bowel movements. It is a disorder that can have various causes, including a low-fiber diet, lack of physical activity, dehydration, and stress.

Other factors that can affect constipation include changes in your daily routine , and certain medical conditions or medications . The most common symptoms of constipation include:

• Infrequent bowel movements : less than three times a week;
• Hard or lumpy stools : difficult to pass;
• Blocked sensation : The sensation that there is a rectal blockage preventing evacuation;
• Straining : the need to strain excessively to pass stool;
• Sensation of incomplete evacuation : The sensation of not having completely emptied the bowels.

Constipation: Natural Remedies

Fortunately, however, there are several approaches to combat constipation natural remedies that will allow you to reduce the frequency of this phenomenon or, directly combat it, in a completely natural way. Including:

• Increase your fiber intake

Fiber is essential for maintaining a healthy digestive system. It helps make stools softer and bulkier, making them easier to pass through the intestines. Foods rich in fiber include fruits, vegetables, legumes, whole grains, nuts, and seeds.

It is recommended to consume at least 25-30 grams of fiber per day . Additionally, you can start considering adding fruits such as apples, pears, plums, and berries to your daily diet.

Also include vegetables like broccoli, carrots, spinach, and cauliflower in your meals, and finally, make sure to choose whole grains like oats, quinoa, farro, and brown rice.

• Drink enough water

Dehydration is a common cause of constipation. Water helps keep stools soft and makes them easier to pass through the intestines. It is recommended to drink at least 8 glasses of water a day.

However, this can vary depending on your individual needs and activity level. Either way, always carry a bottle of water with you and sip frequently throughout the day.

• Increase physical activity

Exercise stimulates bowel activity and therefore helps reduce constipation. Even a simple 30-minute walk daily can make a huge difference.

Include light physical activities such as walking, swimming, yoga, or cycling in your daily routine. Finally, try to avoid sitting for long periods without moving.

• Flax seeds and chia seeds

Flaxseeds and chia seeds are high in fiber and can help improve bowel regularity. Both types of seeds absorb water and form a gel that makes stool easier to pass.

For example, you can add a spoonful of flaxseeds or chia seeds to your yogurt , smoothies, cereals, or salads. Also, make sure to drink plenty of water when consuming these seeds to avoid the opposite effect.

• Olive oil and coconut oil

Natural oils such as olive oil and coconut oil can help lubricate the intestines and facilitate the passage of stool. In this regard, you can consider adding a tablespoon of olive oil or coconut oil to your daily diet, dressing salads or vegetables.

• Laxative herbs

Some herbs have natural laxative properties that can help relieve constipation. These include senna, rhubarb, and licorice root . In fact, you may want to consider using herbal laxative teas.

Of course, it is recommended to always follow the instructions on the package but above all not to use it for a long time. In fact, laxative herbs have the power to take effect in a short time.

Conclusions

Constipation can be an uncomfortable and frustrating condition, but there are plenty of natural remedies that can help improve bowel health and promote regularity.

Increasing your fiber intake, drinking enough water, exercising regularly, and even incorporating other natural remedies into your daily routine can make a big difference.

If natural remedies do not relieve constipation or if the symptoms worsen, it is important to take a DNA test for a more in-depth evaluation . This way, you can discover any deficiencies and, consequently, follow a personalized diet.

Using the above tips to deal with constipation can be a major step towards a healthier and more comfortable life. Therefore, try out constipation natural remedies and find out which one works best for you to defeat it once and for all!