Flush Constipation Away: 5 Easy Fixes

Yu Jyun Lin20RDN

Medical reviewed by Yu-Jyun Lin, RD

Nutrition in LifeSpan, Weight Management, Sport Nutrition, Food Safety, Healthy Recipe

Table of Contents

Transcript

  • 00:00 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.

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Yu Jyun Lin20RDN

Medical reviewed by Yu-Jyun Lin, RD

Nutrition in LifeSpan, Weight Management, Sport Nutrition, Food Safety, Healthy Recipe

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