5 Tricks to Alleviate Constipation
Constipation is a symptom that signals a reduction in intestinal movement, generally due to the fact that they contain less water than normal. In some cases it could be caused by certain medications. In this article we are going to explain how to alleviate constipation fairly quickly, using natural methods and products that are available in practically every corner of the world.
Steps against constipation
1. Drink water
Drink anywhere from two to four glasses of warm water any time you feel constipated. If you’ve been constipated for several days, drink fresh water every morning as soon as you wake up. Generally, you should drink at least 10 glasses of warm water every day. Water is one of the best liquids that wash residues and toxins from the body. Other beverages, like juices and sodas, can’t be compared independent of your state of health, or however natural they are, because they usually contain excess sugar which could actually exacerbate the constipation.
2. Eat fruits and vegetables
Eat fruits, vegetables and other foods rich in fiber to increase your daily fiber intake. Eat at least 24 to 38 grams of fiber a day. Constipation is the result of consuming too many fats, refined sugars and dairy products, rather than whole grain fibers, bran, fruits and vegetables.
Consider taking a fiber supplement, even if you think you are capable of getting the large part of your fiber from your daily foods. Dietary fiber can’t always be digested by the enzymes in the human body, so it isn’t absorbed by the blood stream. Therefore, the fiber stays in the colon, where it absorbs water and softens feces.
Some foods rich in fiber are: raspberries, pears and apples, whole grain pasta (cooked), barley (cooked) and bran; garbanzos (cooked), black beans (cooked), and lentils (cooked); artichokes (cooked), peas (cooked) and broccoli.
3. Coffee could help
A lot of people consider coffee to be a quick solution to constipation. This is because the caffeine in the coffee could stimulate the muscle in your digestive tract, causing a bowel movement. On the other hand, coffee is also a diuretic, which means it reduces the moistness of feces, making them more difficult to pass. Doctors recommend avoiding diuretics, like coffee, alcohol, cola drinks, and a little tea, for this reason.
4. Eat plums
Eat four plums and/or drinking two glasses of plum juice. Plums are especially rich in fiber and contain sorbitol, a stool softening sugar what naturally helps alleviate constipation. Sorbitol is a mild colon stimulant that helps reduce the time of fecal movement, and reduces the risk of constipation.
If you don’t like the wrinkles texture or unique taste of plums, plums juice could be a more appetizing alternative. It starts to work in just a few hours, so it is important to first drink one glass and see if you get any results, before trying to drink another glass. If not, you could run just the opposite risk; diarrhea.
Keep in mind that plums have 14.7 grams of sorbitol per 100 grams of plum, while plum juice contains 6.1 grams per 100 grams. You would need to drink more plum juice to get the same health benefits because prunes are processed and contain additional sugars.
If possible, avoid sitting for more than 10 minutes, and keep your body moving. Moderate physical exercise is better, but even a 30 minute walk will help promote healthy intestinal movement.