Constipation is a common complaint, and may not necessarily be a serious problem. But, it does cause a lot of discomfort when your stomach feels full and bloated. Constipation is often a result of poor dietary habits and an unhealthy lifestyle. Even a small change, such as making better meal choices, can significantly improve your constipated feeling, so that bowel movements don’t have to be as uncomfortable.
Medically, you can classify yourself as one going through constipation when your stool is hard, you pass on bowel movements less than thrice a week, and/or you experience pain during your bowel movement.
Since constipation can happen to anyone, it’s worth getting to know the best dietary options, like the FODMAP diet, to give you that much-needed immediate relief.
1) Apples
If you lack fruits in your diet, then having apples is a good place to start. Apples are a good source of fiber, which is needed for you to poop better. The reason for this is that fiber is one of the components that can pass easily through your digestive system and intestines. With that smooth passage, it can aid in stool formation, which, in turn, makes your bowel movements more regular.
Apart from having apples as-is, you can also incorporate them into your breakfast, like using apples as toppings for your yogurt, overnight oats, or crepes. Apart from their positive benefits in relieving constipation, apples have the following benefits:
- Protect your heart health
- May help you lose weight
- May lower high blood pressure
2) Water
One of the most common causes of constipation is dehydration. So, it follows that one of the best remedies is to keep yourself well-hydrated. When you’re dehydrated, it becomes more challenging for your intestines to perform their function of adding water to the stool to soften it. This fact is why you have dry, hard, and lumpy stools.
There’s a reason why doctors recommend drinking at least eight to twelve glasses of water daily. Doing so keeps your body hydrated and healthy, as well as promotes easy bowel movements.
3) Prune Juice
Prunes, whether in fruit or juice form, are known for their laxative properties. In fact, along with grapes, prunes are considered some of the most effective, natural laxatives. This distinction given to prune juice goes back to its composition. Prunes are rich in potassium, sorbitol, and magnesium, which are all helpful in improving diet function.
4) Yogurt and Kefir
Yogurt and kefir are known as probiotics since they’re rich in good bacteria. The body’s digestive tract and gut are made out of a balance of good and bad bacteria. When the latter overpowers the former, that’s when gut issues, like indigestion and constipation, may also start to occur.
This is why there is a need to add more good bacteria to the body through probiotics. With the right amount of good bacteria, you may start to notice changes in your stool quality, and also a reduction in the time you take to pass out stool.
5) Lemon Juice
It’s no secret that lemon juice is a rich source of vitamin C, an antioxidant that can help pull water to the gut. When this is achieved successfully, two effects can be enjoyed:
- Stool is softer
- Bowel movements are stimulated
This is good news to anyone who’s also started drinking lemon water as a part of their new, healthy lifestyle. If you can, always opt for fresh lemons. Just a few squeezes to your water can help to do the trick.
6) Flax Seeds
Flax seeds are another ingredient that should be incorporated into a healthy diet. Above all their positive health benefits, a diet with flax seeds equates to a higher fiber intake, which is needed for regular bowel movements. There are many ways for you to successfully incorporate flax seeds to your diet, such as:
- Using flaxseed oil as a component for salads and dressings
- Sprinkling flax seeds on top of yogurt and oats for added texture
Conclusion
Three of the biggest contributors as to why an individual experiences constipation is their age, lack of physical activity, and a poor diet. This is the reason why it makes a lot of sense to change one’s dietary habits in the pursuit of providing relief from constipation and possibly reducing its likelihood of happening repeatedly. As you go grocery shopping and make changes in your lifestyle, be sure to add the healthy food and beverages listed above. Doing so won’t just give you relief over constipation, but it’ll also make you healthier, in general.
Tags: tips to relieve constipation, foods to relieve constipation, natural ways to relieve constipation
