Constipation can be very upsetting. And while it can be frustrating and distressing, it may happen simply because you don’t eat enough fiber or are dehydrated. In this case, all you need to do to get your bowels on track is to slightly tweak your diet.
At ViralScratch, we hope you never have to suffer from constipation, so we want to tell you about 6 quick ways that will help you visit your bathroom again with pleasure, not pain.
1. Drink honey-lemon tea.
Make a tea by adding lemon and honey to water. Honey is a laxative and also helps to reduce the acidity of tea caused by lemon. Lemon acts as a natural stimulant for the digestive system and helps flush toxins from the body.
2. Drink a lot of water.
women should drink at least 2.7 litres and men, 3.7 litres of fluid a day. This is because hard and dry stools are the most common cause of constipation, and drinking enough water will keep the body properly hydrated and facilitate the passage of stools.
also, fruit juices are best for fighting constipation. Apple and Pear juices are mild natural laxatives, so you’ll fare better if you choose them. Avoid sodas and caffeinated since they are diuretics — instead of hydrating your body, they’ll actually leach more fluid from it.
3. Eat fibrous food.
Fibrous foods act as a natural laxative. They help your poop retain more water, and therefore, bulk it up. You should include 25 grams of fiber in your daily diet to keep things flowing freely.
Food sources that are rich in fiber include black beans, apples, sprouts, Brussels, figs, bran cereal, and carrots.
Seeds and nuts like pumpkin, sunflower, sesame, or flax seeds are also good sources of fiber. However, a word of caution: don’t eat flax seeds if you suffer from, intestinal obstructions, high blood pressure. or bleeding disorders. Pregnant and breastfeeding mothers should also avoid it.
4. Eat prunes.
Not only prune rich in fiber, but they also contain sorbitol, which is a sugar that softens stools and naturally relieves constipation. 100 grams of prunes contain 14 grams of sorbitol. If you don’t like the taste of prunes, you can have a cup of its juice.
Remember that prunes take a while to start showing effect, so simply take it for an hour or two. Please don’t go overboard!
5. Consume bulking agents.
Herbs like flaxseed, psyllium and fenugreek have a laxative effect and soften the stool.Eat them and drink plenty of water if you suffer from constipation. Also, there are teas available with these supplements, you can try them as well.
6. Include yogurt in your meals.
Although it is advised to stay away from dairy if you suffer from constipation, yogurt is an exception. Yogurt contains probiotics like Bifidobacterium longum or Bifidobacterium animalis, which can help you have more frequent and less painful stools.
Bonus: There’s a correct sitting position for the toilet.
Sitting with your back straight at 90° with your thighs straight in front of you is very common while sitting on “Western-style” toilets. However, this is the wrong posture. The passage for defecation becomes narrow due to the pull of the puborectalis muscle. It’s a muscle band that rings around the end of the colon. When the thighs and hips make a 90° angle, this muscle is taut and doesn’t allow the colon to open properly.
The correct way to sit is to lean forward so that your spine is at an angle of around 35° with respect to your thighs. You can also use a footstool to make your position more comfortable.