When you are constipated, one of the first things that you would want to do is to reach for a laxative to get relief. However, there is a huge chance that you don’t really need one. There are actually natural ways that can help stop your suffering and they start with the foods to eat.
Eat Fiber-Rich Foods
Fiber is essential to have regular bowel movements. Note that if you are new to eating fiber, you may want to start with smaller servings, so that you prevent bloating, cramping and gas.
- Cereal: Start your day with cereal, but not just any cereal. Go for bran cereal that contains high amounts of fiber. There are brands that can give you as much as 14g insoluble fiber. This type of fiber is helpful in adding bulk to your stool.
- Vegetables: Most vegetables contain fiber, but the most notable sources include carrots, asparagus, and Brussels sprouts. You want to eat vegetables every day or at least regularly to combat constipation.
- Fruits: Whether you choose fresh or dried fruits, you can have plenty of fiber from them. Go for apricots, prunes, and raisins, which are great sources of fiber.
Drink More Water
Just like when you have diarrhea, water is essential when you have constipation. You should increase your water intake because this can help prevent hard, dry stools. This promotes easier passing of the stool. Aside from water, you can also drink other fluids, such as clear broths, herbal teas, and fruit juices.
Know What to Avoid
If you are constipated, it is best that you avoid eating cheese and dairy products. This is because they have lactose, which you could be sensitive to. When you are lactose intolerant, eating these dairy products can cause bloating, gas, and constipation. As much as possible, limit your consumption of these products until you are feeling better.
Although yogurt is considered dairy, you shouldn’t avoid this because it contains live probiotics. These probiotics are actually bacteria – good bacteria, of course. When you consume yogurt, you are helping the body restore the natural levels of good bacteria in your gut. This then promotes less painful and more frequent passing of stool.
Aside from what you eat and what you need to avoid, you should also know that being physically active can help prevent and cure constipation. You can begin with easy exercises, such as walking slowly for 30 seconds until you become comfortable. Getting some exercise can help massage your bowels, so that you will not have any trouble with your stools.