Constipation is one of the most common digestive problems, but it can vary in duration and severity. Most mild to moderate cases are a result of unhealthy eating habits rather than a severe disease. However, constipation is never pleasant. And it can happen to anyone. Some people experience a change in their bowel habits when they travel or when they eat unfamiliar foods. Other people get constipated during busy periods when they pay less attention to their diet and water intake.
Considering that constipation is so common, here are five effective tips to help you get rid of this uncomfortable problem.
1. Add More Fiber To Your Diet
An excellent way to get rid of constipation is to eat plenty of foods rich in fiber, such as fruits, vegetables, grains, nuts, and seeds. Fiber is essential for healthy bowel movements, and a low-fiber diet causes hard or dry stools. Improving your eating habits is thus essential for healthy digestion. Eat fruits and vegetables daily to manage your digestive health effectively. Avoid highly processed foods. If your constipation problems persist, cut dairy from your diet.
2. Exercise Regularly
The connection between exercise and digestion is not very obvious, but it’s important. Various research studies have revealed that regular exercise prevents constipation. If you often develop constipation, engaging in physical activity can help you normalize your bowel movements. The colon and the abdominal wall have muscles that respond to activity. By staying active, you also maintain good circulation and blood flow, so all the systems in your body – including the digestive system – work more efficiently.
3. Increase Your Water Intake
A major reason why people develop constipation is that they don’t drink enough water or fluids. Dehydration can cause constipation, but normally hydrated individuals can also develop constipation. Thus, increasing water intake works only if you’re dehydrated. If you deal with constipation, monitor your fluid intake for several days. Make sure you’re following medical recommendations. Take the weather and your activity level into consideration. Remember that, as a general rule, increasing fluid intake can improve bowel movements.
4. Take Over-The-Counter Treatment
There are situations when people develop constipation despite healthy lifestyle habits. If you’ve already made essential changes in your lifestyle and don’t notice any relief, consider taking laxatives for constipation. If your bowel movements are very uncomfortable, a laxative is an effective solution that can stimulate the muscles in the bowel and soften the stool, thus helping you regulate your bowel movements.
5. Consume Laxative Foods
Another effective way to get rid of constipation is to incorporate various foods known as natural laxatives into your diet. Although they have a mild laxative effect, these foods provide good results. If you consume them regularly, you can prevent another bout of constipation. A list of laxative foods must include plums, apple cider, berries, ginger, turmeric, yogurt, kimchi, and kombucha.
Talking about constipation may be uncomfortable, but it’s critical because this problem can affect your daily life significantly. Use the tips above to get rid of constipation fast.