A person with a healthy digestive system has a maximum of 3 bowel movements a day.
However, if a person only has between 2 or 3 movements a week, it’s possible that he or she might be suffering from constipation. When evacuation becomes painful, then there’s a problem.
Our stool should be firm and dry. If it has a different appearance, it’s important to start some kind of treatment as well as some dietary changes.
Tricks for combating constipation
- Raise your fiber intake: fruits, vegetables and grains.
- Drink at least 2 liters of water a day.
- Exercise (walk, run, dance).
- Never force or interrupt defecation.
In addition, another way to clean out the body and speed up the digestive process is by taking laxatives.
In theory, you should always follow medical instructions when using pharmaceutical products. However, there are natural laxatives available that offer the same effects without harming the body. You can find them right in your pantry.
1. Coconut water
Coconut water doesn’t only have a refreshing taste. It can also replenish your body’s minerals, which is why it’s a recommended beverage for hot seasons.
Among its properties are the following:
- Eliminates excess alcohol that accumulates in the body.
- Raises platelet numbers and strengthens the immune system.
- Cleanses the urinary tract and acts as a lubricant in the body.
- Functions as a laxative that purifies blood.
Visit this article: 10 Benefits of Drinking Coconut Water
2. Apple cider vinegar
Apples stand out among other fruit because of their pectin content. Pectin is a substance that’s responsible for stimulating tissues in the intestine, which is why they’re great for combating constipation.
The only thing you need to do is add a tablespoon of apple cider vinegar to your everyday drink. Alternatively, you can just eat an apple because its fiber content gets the digestive system running.
3. Aloe vera
In its raw state, aloe vera can act as a powerful laxative thanks to the fact that it contains anthraquinone. This substance increases liquid content in the intestine.
Also, aloe vera removes the particles that accumulate in the digestive tract. A few drops of aloe vera in your beverage are enough to do the trick.
4. Chia and flax seeds
Chia seeds have a high fiber content that’s great for fighting constipation.
Flax seeds don’t only provide omega-3, they also have alpha-linolenic acid, which helps prevent cardiovascular diseases and eliminates excess fat.
You should drink plenty of water with their consumption to soften their effect in the body.
Want another reason to drink coffee? Well, you should know that it improves digestion. As a result, it helps fight constipation.
When we eat food, our body releases hormones: gastrine and cholecystokinin, which are in charge of intestinal movement. When we drink coffee, these hormones multiply. As a result, stool can exit the body faster.
6. Baking soda
This substance is responsible for making sure that air circulates quickly throughout the digestive system.
Baking soda reduces intestinal cramps, stomach pains and neutralizes acid. This helps loosen the stool that clings to the walls of the digestive tract. In addition, baking soda cleanses the colon.
How can you take it?
- To use this ingredient for constipation, you just need to add a tablespoon of baking soda to a cup of hot water.
- Mix and drink quickly.
- Repeat the process in the mornings for 3 days.
Prunes contain a substance called pectin. Pectin functions similarly to fiber as it cleans out the excess fat and cholesterol. Frequently eating prunes is a great trick for combating constipation.
How should you eat them?
- Leave 3 prunes to soak in a glass of water for the entire night.
- Drink the water in the morning on an empty stomach.
- Repeat the process for 3 days.
Also see: 6 Best Fruits to Detox Your Body
Eating raw vegetables is also recommendable for fighting constipation. It’s worth mentioning that organic vegetables yield the best effects. They’re high in fiber and speed up metabolism.
Some of the best options include:
- Eating beans frequently don’t help with constipation, especially chickpeas, lentils or white beans.
- The daily recommended amount of fruits or vegetables are 5 servings.
- A handful of nuts a week will help boost metabolism.
- Include products containing lactobacilli in your diet.
- Get 30 minutes of physical activity a day.