Constipation can be caused by many types of foods we consume.
Fortunately, there are natural remedies approved by doctors and dietitians that can help soften stools and facilitate bowel movements.
The importance of fiber for regular transit
Fiber adds bulk to stools, which can promote bowel movements. The recommended amount of fiber varies by gender and age but is generally between 25 and 30 grams per day. It’s crucial to stay well-hydrated when increasing fiber intake. Good hydration is indicated by light yellow urine.
Exercise, an ally to stimulate gastric motility
Exercise helps increase gastric motility, which refers to the movements of the digestive system. You don’t need to spend hours at the gym: a simple walk after meals can be enough to stimulate bowel movements.
Probiotics, allies for balanced gut flora
Probiotics, found in yogurt, kimchi, kombucha, and many other foods, help balance gut flora by increasing good bacteria in the intestines. This can improve digestive function and promote bowel movements.
Moderate caffeine and alcohol consumption
Caffeine and alcohol can lead to dehydration, increasing the risk of constipation. It’s recommended to limit alcohol consumption to one drink per day for women and two drinks per day for men. Paying attention to portion sizes is also important.
Prunes and prune juice, natural laxatives
Prunes are natural laxatives that can help relieve constipation thanks to their fiber and sorbitol content.
They can be consumed whole or as juice to promote regular bowel movements.
Magnesium citrate, an effective supplement
Magnesium citrate is a supplement that can help relieve constipation.
Magnesium can also be obtained from whole foods such as leafy green vegetables, nuts, seeds, and whole grains. Prioritizing food sources before resorting to supplements is always preferable.
Managing stress for better digestion
Chronic stress can hinder digestion and prevent the body from properly digesting food.
Deep breathing exercises and meditation can help calm the body and stimulate the parasympathetic nervous system, responsible for rest and digestion.