Whether it is induced by medication, an anxiety state or a change of lifestyle, constipation is a real ordeal! Bloating, gas, stomachaches, an uncomfortable sensation in the lower abdomen, there’s really nothing that good about it. So here are some tips to help relieve your problems.
EAT MORE FIBRE
Fibre is the number one asset against constipation. They have a double effect: that of binding and bulking out the waste which in turn makes it easier for them to absorb more water. These stools are softer and therefore easier to evacuate.
Consuming 25 to 30g of fibre per day is sufficient. This is the equivalent of the famous “5 fruits and vegetables a day” combined with a portion of starchy foods at each meal. The foods that contain the most fibre are whole grains, legumes, oilseeds, fruits and vegetables.
GO FOR GOOD FAT
Fat helps lubricate the intestines which in turn allows for the better evacuation of stools. So what should we be eating? Fish, avocado, linseed oil and nuts. These foods are rich in omega 3, which not only acts as an authentic laxative but also has an anti-inflammatory effect on your intestines.
FROM TEA TO GINGER
Hot water is an ideal way to cleanse the body and promote digestion. Ginger possesses a so-called “warming” spice that helps accelerate digestion. The combination of the two gives an effective remedy when taken at the end of a meal. Incorporating fresh ginger into one’s meals also brings the same benefits.
Lemon is a natural laxative. Citrus fruit contains citric acid, a natural digestive stimulant that also drains toxins from the body. This effect is reinforced when the lemon juice is placed into a cup of hot water.
OR A CUP OF COFFEE?
Have you ever heard anyone saying that a cup of coffee to end a meal is the miracle solution for a visit to bathroom within 10 minutes? Its effect on constipation is not scientifically proven but it is true that caffeine has a stimulating effect on the body and therefore on the intestines as well. However, coffee is also a diuretic, so it’s important to increase water consumption so as to not aggravate constipation and to limit ones daily coffee consumption.
AND OF COURSE, A LITTLE BIT OF PHYSICAL ACTIVITY…
We are not necessarily talking about intensive indoor sports or running a marathon; by simply walking for a few minutes per day you can accelerate intestinal transit. Physical activity activates the intestinal muscles by creating shock waves that stimulate the digestive process.
A well-hydrated body means a well-hydrated stool which is easy to eliminate. To give a little boost to your intestines, you should drink magnesian waters like contrex®, hepar®, or courmayeur®. Magnesium is a muscle relaxant that helps calm capricious intestines.