/media/Constipation.jpg

Flush Constipation Away: 5 Easy Fixes!

Written by Sandy LinUpdated on April 27, 2023
Yu-Jyun-Lin RDN

Medical reviewed byYu-Jyun Lin, RD

Nutritionist

try our stickers!

Try

Transcript

0:00

Are you feeling bloated, uncomfortable, and having difficulty passing stools? These may be symptoms of constipation. But don't worry. Here are five simple methods to relieve constipation.
1. High Fiber Foods
You can try to increase fiber intake by eating more whole grains, vegetables, fruits, and legumes. Fiber-rich foods can increase the bulk of stools, making them easier to pass through the digestive tract.
2. Drink More Water
Staying hydrated is important for softening stools and maintaining regular bowel movements. Try to drink at least 8-10 glasses of water or 30-40 ml per kg of body weight every day.
3. Exercise Regularly
Regular physical activity stimulates bowel movements. Aim to exercise for at least 30 minutes daily to promote regularity and improve overall digestive health.
4. Probiotics
Beneficial bacteria, known as probiotics, can promote bowel health regulation and prevent constipation. You can find probiotics in supplements or fermented foods such as yogurt, sauerkraut, and natto.
5. Reduce Stress
The last one is to reduce stress. Chronic stress can impact the digestive system and lead to constipation. Explore different stress management strategies, such as physical activity, meditation, listening to music, or deep breathing.
Following these methods can relieve constipation and improve your digestive health. If constipation persists, it's essential to consult a doctor for proper diagnosis and treatment.
Are you feeling bloated, uncomfortable, and having difficulty passing stools? These may be symptoms of constipation. But don't worry.

Flush Constipation Away: 5 Easy Fixes!

Here are five simple methods to relieve constipation.
1. High Fiber Foods
You can try to increase fiber intake by eating more whole grains, vegetables, fruits, and legumes. Fiber-rich foods can increase the bulk of stools, making them easier to pass through the digestive tract.
2. Drink More Water
Staying hydrated is important for softening stools and maintaining regular bowel movements. Try to drink at least 8-10 glasses of water or 30-40 ml per kg of body weight every day.
3. Exercise Regularly
Regular physical activity stimulates bowel movements. Aim to exercise for at least 30 minutes daily to promote regularity and improve overall digestive health.
4. Probiotics
Beneficial bacteria, known as probiotics, can promote bowel health regulation and prevent constipation. You can find probiotics in supplements or fermented foods such as yogurt, sauerkraut, and natto.
5. Reduce Stress
The last one is to reduce stress. Chronic stress can impact the digestive system and lead to constipation. Explore different stress management strategies, such as physical activity, meditation, listening to music, or deep breathing.
Following these methods can relieve constipation and improve your digestive health. If constipation persists, it's essential to consult a doctor for proper diagnosis and treatment.

Summary

Combat constipation with these 5 simple methods: increase fiber intake, drink more water, exercise regularly, consume probiotics, and reduce stress. Consult a doctor if symptoms persist.

How do you feel about this article?

Like
Not helpful

try our stickers!

Try

Comment

132

Comments

0

No comments yet.Be the first to leave an opinion!

See all comments

You may also like

See all Recomendations

/media/V000035_social anxiety_1440.jpeg

Social Anxiety: When Nervousness Becomes Overwhelming

Have you ever encountered the sensation of being nervous or shy in social situations? Do not fret; this sentiment is natural and relatable. But suppose those feelings turn into an overwhelming obstacle and bother you daily. In that case, it might be a sign of a social anxiety disorder.

/media/Intermittent Fasting-6 Ways to Do It and Proven Health Benefits_feature_healthtoday.jpg

Intermittent Fasting: 6 Ways to Do It and Proven Health Benefits

Intermittent Fasting (IF) is a diet which alternates between fixed fasting and eating windows. Unlike other diets, it doesn’t tell you what you eat, but rather when to eat. The diet draws its inspiration from times when humans needed to survive during periods of scarcity. Intermittent fasting does show health benefits for weight loss, diabetes, and cardiometabolic health (1,2). There’s a lot more to know, including 6 ways to do Intermittent fasting, so find out what it’s all about.

/media/How-to-Calm-Anxiety-in-30-Ways-for-Quick-Relief_healthtoday.jpg

How to Calm Anxiety in 30 Ways for Quick Relief

We all feel anxious from time to time. It could be an upcoming test, an interview, or even meeting a relative. Sometimes, anxiety is triggered by stress and deeper underlying issues. There’s no need, however, for anxious feelings to leave you depleted. For the most part, it is easy to calm anxiety. There are various ways and handy tricks to lower anxiety and nip any panic attack in the bud. Relax and keep reading to discover 30 ways to keep calm and improve your mental health.

Get our best articles

Join our 7-day challenge to curb signs of aging and glow up the skin you’re in. Lorem inpum dolores.

Content

Company

Legal

© 2023 Health Today. All rights reserved. Our website services, content, and products are are for informational purposes only. Health Today does not provide medical advice, diagnosis, or treatment. See additional information.