There are fewer more frustrating experiences than sitting down on the toilet and nothing happens. It’s a hugely uncomfortable feeling. Sometimes a coffee can help but, for those individuals trying to limit their caffeine intake, an alternative might be necessary.
Constipation usually arises as a result of a lack of fiber in your diet. When nature calls, but fails to deliver, there are a few good sources of fiber that might help resolve this issue.
Water is essential for keeping your digestive system healthy and getting things moving along down there. Without water, your stool won’t soften adequately, which, as you can imagine, is quite painful to expel.
Keep hydrated if you’re prone to constipation. Dehydration is actually one of the leading causes of constipation. If you don’t really enjoy the boring flavor of water, you can add some lemon or orange to your boring cup to add a bit of excitement to the task.
Raspberries are absolutely delicious and filled with fiber. In fact, they contain about 8g of fiber per cup. Fiber will help to increase the bulk of your stool and move it through your digestive system. Raspberries also feed the good bacteria in your gut, which will help break down the food and aid digestion.
Have some raspberries with your breakfast cereal, in a jam, or just plain as a snack. They’ll have you back on the john in no time.
Oranges are packed with vitamin C and fiber, which all contribute to a healthy stool. They also contain naringenin, a flavonoid, which acts as a natural laxative. Throw some orange into a salad, or keep one in your lunchbox as an afternoon snack, to help your bowels get moving again.
Surprisingly enough, almonds are a great way to get you back into a productive bathroom routine. Though they’re filled with healthy fats, protein, and fiber, it’s actually their high magnesium levels that will benefit you here.
Magnesium neutralizes your stomach acid, which helps waste move through the intestines. Just a handful will provide you with 25% of your daily dose. If you’re desperate, try a few handfuls!
Black beans contain an obscene amount of fiber. Just a single cup contains 15g! They also have high levels of magnesium and potassium, providing a smooth ride when it’s needed. There’s an infinite way of consuming black beans: in salads, a burrito, accompanying some fried eggs…the list goes on. They’re pretty cheap, too.
The humble prune is often associated with the elderly and certain Klingons (any Trekkies out there?). It’s one of the more traditional aids when it comes to constipation. They’re high in fiber, at about 12g per cup, as well as dihydroxyphenyl isatin, which stimulates the bowel. Sorbitol is also hidden away in prunes. This is a sugar that has a laxative effect.
These factors all contribute as to why the prune is the real McCoy when it comes to battling that well-known gripe.
Since we’ve established that fiber is a key means of getting things back in working order, then leafy greens might just be the solution. They contain massive amounts of fiber, magnesium (which helps make the colon contract), and potassium (which regulates the fluid balance and muscle contractions).
Spinach and kale are among the best leafy greens to get rid of that constipation.
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Psyllium husk and flax are great natural options to increase dietary fiber. You can add these to foods, such as baked bread, to ensure you are getting the recommended intake of fiber per day. This is 38g and 25g for men and women 50 and younger, 30g and 21g after 50.
If you’re enduring an uncomfortable struggle and carrying it around with you all day, try adding some of these delicious and healthy foods to your diet to get rid of constipation and live your life on your terms. There are many products out there that will get you back on track, including natural senna teas and probiotics.
If you are still struggling with constipation after trying these natural and healthy remedies, there are several alternatives that a pharmacist can provide. Consult with your doctor if your condition does not improve.