The best tips and foods that will help you get rid of constipation

The Prison stomach up to about 80% of populationStudies show that almost all women suffer from it. The problem affects so many people that people are beginning to think it’s a common condition, but it doesn’t have to be that way.

see also: Find out what’s specific to prevent and relieve constipation

Before we start talking about what you need to eat to solve the problem, let’s clarify what really counts as constipation.

Constipation occurs in individuals who go to the bathroom less than 3 times a week and who feel uncomfortable about it. In addition, it should also include stool that is dry, hard and lumpy. If this is your case, we will give you some tips that can help you change this situation without the need for medication.

Never back down!

Often, because we’re not at home, we end up holding back and waiting a long time to finally go to the bathroom. However, when we carry stool, our body draws water from the stool. This makes the stool hard and difficult to pass later.

Drink at least 2 liters of water

Another relatively simple ingredient, but one we end up leaving aside, is hydration. Your body needs water to make stool, and if you can barely provide water for vital activities, how will the body allow water to enter the stool?

Another important point is that if you start to eat a lot of foods rich in fiber, but neglect the consumption of water, the tendency is that your condition is getting worse rather than better, and it is often necessary to go to the hospital to wash off. Due to the hardening of the stool and its retention in the intestine.

Increase your fiber consumption

Stool cake consists mostly of fiber and water, so if you’re having trouble going to the bathroom, the best advice is to increase your water and fiber intake together.

The most common foods are peaches, artichokes, sweet potatoes, chia, peas, spinach, dark green vegetables (especially French fries), lentils, whole-grain rye bread, pears, watermelon, citrus fruits, oatmeal, yogurt, and especially kefir.

Do physical exercises

Regular exercise is beneficial for the whole body, and walking helps to get rid of gases, and thus relieves the feeling of discomfort. Another point is that the exercises also tend to strengthen the abdomen, helping the intestines with the movements needed to go to the bathroom to occur naturally.

have a coffee

In addition to water, some drinks also help with going to the bathroom. One of them is coffee. As we all know, coffee is rich in caffeine, a substance that helps activate peristaltic movements, so going to the bathroom is faster.

Tea is also a powerful ally, with some, such as senna tea, being strong laxatives, while others take effect due to the consumption of water.

Mineral oil or olive oil

If none of this works, many people recommend taking a spoonful of olive or mineral oil. This can work even in the short term, but it’s important to know that if you have to use this technique multiple times, it’s time to see a doctor and find out the real cause of your constipation.