The best ways to constipation relief

constipation relief foods

Today, however, about a problem that is far from innocent. Whether it’s an occasional or a constant problem, constipation is not only extremely uncomfortable, but also a serious threat to your health and well-being. But if you are tormented by unsuccessful visits to the toilet, do not give up and do not immediately run to the nearest pharmacy for laxatives and other medicines. We know several all-natural solutions that will effectively eliminate the symptoms of constipation to help you feel good again. Some of them you may have already met in our previous article on slow digestion, but others may surprise you.

constipation relief foods

Let’s face the problem: What does constipation mean?

First, let’s briefly explain what the term constipation means and what causes this annoying problem. According to the established definition, we suffer from constipation if we have a large bowel movement less than three times a week. In this case, the stool is dry and hard, so defecation is difficult and painful. One of the most common causes of constipation is insufficient water in the stool, which is the result of insufficient fluid intake . Constipation can also be the result of an unhealthy diet that lacks fiber, and the most common culprits for it are lack of exercise , exposure to stress , and some medications that are taken to treat other health problems.

If you exert yourself a lot during a bowel movement or spend more time on the toilet than you would like, the varicose veins of the buttocks and rectum can swell, which is the main cause of irritation, as well as pain and discomfort in the buttocks area. By facilitating the elimination of waste substances from the body, we also contribute to the elimination of constipation and hemorrhoids. Severe, untreated constipation not only has a negative impact on quality of life, but can also worsen our physical and mental health. That’s why it’s good to know tricks that will make it at least a little easier. Fortunately, there are several ways to achieve this goal, and most of them do not require special knowledge, but only foods that we often already have at home. Let’s look at them.

Staying hydrated is key, and mineral water is your best friend   

Constantly insufficient fluid intake certainly paves the way to the land of constipation, but researchers have found that even mild dehydration stops bowel function quite quickly. Considering the percentage of water in our body, it is no wonder that lack of fluid makes it difficult for waste products to travel through the body. This happens because the body absorbs water from the food traveling through the digestive system. However, if you drink enough fluids, then your body will not have to absorb the water from the stool. This will make the stool softer and more abundant, which will allow smooth evacuation. In addition to water (perhaps with a little lemon) or unsweetened mint tea, mineral water is the best ally in the fight against symptoms of severe constipation . Research shows that it is even more effective than plain tap water in this regard, especially for those who suffer from chronic constipation or irritable bowel syndrome.

This is especially true for Donta, a natural mineral water with scientifically proven benefits for healthy digestion. Its secret lies in the osmotic action. Sulfate ions absorb water from the intestinal wall by osmosis, so that the volume of the intestinal contents increases. The result is increased pressure on the intestinal wall, which, together with the relaxing effect of magnesium, stimulates bowel movement. Do you want to know more about Donato?

Hot water can also help

If the feeling of constipation causes symptoms such as cramping, bloating and abdominal pain , a heating pad or hot water bottle can also relieve them. That’s right – heat isn’t just for period pain relief. Since the heat has a soothing effect that relaxes the muscles, you can curl up under a blanket and place a heating pad or something similar between your stomach and legs. Warming the belly can make going to the toilet much easier, but be careful not to burn yourself.

Have you considered alternatives to cow’s milk and lactose?

People who are lactose intolerant can often suffer from constipation, but dairy products can also harm others as they can irritate the digestive tract. Doctors attribute this problem to a lack of enzymes to break down lactose. Many people do not have them, so they suffer from problems such as severe constipation, flatulence or even diarrhea when they consume dairy products.

Another problem is that we are often not even aware of how much milk we consume in one day. Many people enjoy it with their morning coffee and then with snacks or desserts. If you think milk is constipating you, you can stop drinking it for a while to see how your body reacts. You can also try lactose-free cow’s milk or plant-based alternatives such as oat or almond milk. Don’t jump to conclusions though. Some dairy products, like yogurt, contain probiotics that benefit your gut! Fermented dairy products also contain much less lactose than milk.

Probiotic food for perfect digestion

If you suffer from chronic constipation, an imbalance of intestinal bacteria may also be the cause. This unpleasant situation can be the result of several factors , such as:

  • unavoidable exposure to stress,
  • poor and unbalanced diet,
  • physical and mental exhaustion,
  • chronic medical conditions and
  • medicines, especially antibiotics.

All of these factors can increase the number of “bad” bacteria, leading to a number of health problems, including constipation, bloating, vitamin and mineral deficiencies, and even a weakened immune system . Probiotics can be of great help in maintaining the balance in the intestines . These are living microorganisms or bacteria found in fermented foods such as milk, cottage cheese or yogurt, as well as in sauerkraut or kombucha. Probiotic bacteria attach themselves to the walls of our digestive tract, where they multiply and displace harmful bacteria and viruses. At the same time, they help in the breakdown of food and the absorption of nutrients in the intestine, thereby mitigating indigestion and reducing bloating. Want to know more about them? Then be sure to read this article as well !

Can Probiotics Really Help Your Constipation Symptoms? Although there is no evidence that probiotics have a direct effect on constipation, there is no doubt that a healthy gut microbiota is essential for healthy digestion. As probiotic foods allow us to achieve this goal, they can also reduce the possibility of constipation.  This is confirmed by studies that show that these foods produce compounds such as lactic acid and short-chain fatty acids, which facilitate the removal of waste from the body. Recent medical studies even show that gut-friendly bacteria contribute to more frequent bowel movements and improve stool consistency. If you’d like to get on the probiotic train, you can start with foods like yogurt, kefir, sauerkraut, and the like. Another option is probiotic food supplements. If you prefer this route, take them daily, and you should see the first effects after just a few weeks.

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