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HOW TO PREVENT AND COMBAT CONSTIPATION: Natural and Effective Remedies.
Have you ever had three or fewer bowel movements in a week? If your answer is YES, let me tell you that everyone experiences occasional constipation, however, around 14% of adults suffer from chronic constipation.
Many people turn to laxative medications, but these can lead to dependence, which brings problematic side effects.
The good news is that there are natural foods and nutrients that can help relieve constipation, as they promote soft stool consistency without the adverse effects that commonly come with dependency on chemical laxatives.
For this reason, we present to you 6 things you should consider if you want to prevent or fight constipation:
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FIBER Did you know? 90% of Americans don't consume the recommended daily amount of fiber. The recommended intake is 22 grams for women over 50 years old and 28 grams for men over 50.
Soluble fiber supplements absorb water and retain it in the intestines, keeping the stool soft and easy to pass. Some of these include:
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Psyllium: It is one of the most common and well-studied types of supplemental fiber, relieving constipation and irritable bowel syndrome.
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Inulin: Part of dietary fiber, it provides great benefits for intestinal and digestive health.
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Glucomannan: A very soluble fiber with a great ability to absorb liquid, also highly effective as an alternative for weight loss.
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Flaxseeds: A source of both soluble and insoluble fiber.
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PRUNES AND KIWI
Prunes have long been used to treat constipation. It is believed that their laxative effect is partly due to their high concentration of sorbitol, a slowly digested sugar that has an osmotic effect and retains water in the intestines. On the other hand, kiwi is a traditional laxative food. Several clinical trials have found that eating kiwi can relieve constipation.
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MAGNESIUM
Magnesium supplements can have a laxative effect by introducing water into the intestines. They have a great ability to regulate intestinal functions and are a cofactor for a significant number of enzymes.
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PROBIOTICS
Probiotics are supplements that contain live microorganisms taken to improve digestive and overall health, as they help digest food for proper absorption and entry into the bloodstream.
They are a group of beneficial bacteria found in the gut flora, the colon, as well as in the lower small intestine, breast milk, and the vagina.
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SENNA
It has been traditionally used to treat constipation. It contains anthraquinones, which stimulate peristalsis by irritating or stimulating the intestinal neuromuscular system.
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INCREASE WATER INTAKE AND PHYSICAL ACTIVITY
It has been shown that water restriction quickly reduces bowel movements in healthy individuals, as low fluid intake is associated with a higher risk of chronic constipation. On the other hand, a sedentary lifestyle is a significant contributor to many chronic diseases, and constipation is one of them.
