As you probably know by now, what your body expels depends very much on what you eat. So, the answer to your constipation issues may be in your kitchen or your pantry, and you just have not tried it yet, such as seeds, tea, fruits, vegetables, or even changing your lifestyle just a bit.
You might find out that your diet contains foods that constipate you more than you think, or sometimes the way you prepare them is affecting your digestion. Products like dairy, an excess of fiber (odd but true), and a low carbs diet, might be the particular cause of your constipation.
Today, you will get to know what the natural ways are to deal with constipation, without spending much and with products that you may easily find in your kitchen or your favorite local store, as well as some recommendations on what you usually eat already.
Fiber May Be Your Ally or Your Enemy
Fiber can be the best method to reduce constipation naturally because it works as a tool to clean up your digestive tract, decomposing food and eliminating waste fragments. Fiber gives the gastrointestinal tract more movement to the muscles and with high humidity.
But, an overdose of fiber can make the stomach lining less sensitive, which makes it less reactive to indications to go to the bathroom and ending up making you more constipated. So, you should only eat around 0.02 to 0.035 kilograms of fiber per day, to keep a healthy diet and not exceed fiber consumption.
Foods with high contents of fiber are usually excellent to eat during breakfast or as snacks, such as bran cereals, beans, lentils, oatmeal, almonds, barley, many vegetables, and fresh and dried fruits.
Healthy Fats Lubricate The Gastrointestinal Tract
Eating healthy for the best digestion does not mean we should avoid all types of fat. Healthy fats coming from leguminous vegetables such as nuts, and other sources like olive oil, avocados, among others, are extraordinary to prevent and deal with constipation.
Green leaves like lettuce, along with a couple of grams of nuts, and a little bit of olive oil can make a healthy salad to enjoy without remorse if you are constipated.
Your weight will not be affected, and this type of salad is very healthy and is one of those meals that will keep you satisfied for more time, without having to eat tons of food.
Castor Oil as A Stimulant Laxative
As a natural home remedy that has been present during generations, Castor Oil comes from castor beans, which come from a plant called Ricinus.
As with other laxatives, an oral intake works fine, but unusually quickly in comparison to other laxatives. It works more efficiently and quickly, which is why people use it during the day.
The recommended dosage for an adult is 15 milliliters of castor oil or approximately two tablespoons with an empty stomach.
Some people do not tolerate the flavor, so they put it in the fridge and let it cool for about an hour, or even mix it with a glass of natural fruit juice. Some flavored preparations of castor oil are favorites in the market.
Castor oil usually takes 8 hours to show results and works fast because it has a component that is capable of breaking down into a substance that incites mobility in the large and small intestines.
Use Sesame Seeds to Oil Up Your Gastrointestinal Tract
Sesame seeds are an excellent natural laxative used to ease constipation. These boost your bowels motion and a free flow of waste material in your intestines.
If you keep a regular consumption of this natural remedy, you will maintain your intestines healthy, and you will not have any serious complications with your evacuation process.
Its oily composition conditions your intestines. If you eat sesame seeds along with other foods that also reduce constipation, such as cereals, salads, minced or spread in other meals, the results will be even better.
Peppermint and Ginger as Warming Herbs Speed Up Digestion
Menthol is a natural antispasmodic that helps the digestive tract move along and produce heat, to stimulate digestion. If you make tea with these herbs along with hot water, this will offer a faster relief to constipation.
These herbal teas not only have laxative effects but also act as a detoxing substance when you want to clean up your whole system from toxins and other materials from our gastrointestinal system.
Lemon Water Dilutes Toxins and Stimulates The Digestive System
If you want to be relieved from constipation, the citric acid present in lemon juice works as a restorative to the digestive system.
You only need to squeeze a fresh lemon juice into a glass of water in the early morning, or maybe have lemon infusions or tea before breakfast.
Not only it is refreshing but also acts as a detoxicating agent for our body, which enhances our digestion in the long term.
Coffee as An Alternative to Herbal Teas and Infusions
Many people are not into tea or infusions. The stimulation that coffee provides goes straight to your colon, which helps mobility in the intestines, leading to a healthier evacuation.
In this case, you need to remember that coffee is also a diuretic, which means you will have to drink more water not to complicate your constipation even more.
Blackstrap Molasses as A Natural Remedy
Blackstrap molasses is known as a home medicine for easing your evacuation track so that you can go to the bathroom more often and comfortably.
You need to drink one tablespoon of this bitter liquid right before going to bed, and the next morning your constipation should be gone.
Also, blackstrap molasses has a potential number of vitamins and mineral, especially magnesium, is excellent to ease constipation.
Raisins and Prunes Have Laxative Fiber
Not only are raisins and prunes rich in fiber, but also cherries and apricots. But, starting off with raisins, these little dry grapes have a high content of fiber. Its daily consumption may have a laxative effect, mainly due to the tartaric acid in them.
The digestive tract gets more movement, and it works a 50% faster than a person who did not eat raisins. You can eat raisins with yogurt to also get the probiotic benefits and cereals for additional fiber content.
The same thing happens with prunes, which have not only an excellent amount of fiber but also specific compounds that activate intestinal contraction, to speed up the evacuation process. Figs are also an excellent choice in this matter, and you will not feel as full as with prunes.
Working out speeds up your intestines movement
If you are facing constipation, and nothing seems to be working in the long term, you might need to consider changing your habits to less lethargic ones.
Lack of physical activity may lead to constipated bowels, stiff muscles, and other general consequences to your body. To change this, you should try taking walks more often, at least 15 minutes per day.
Whenever you are feeling lazy or sleepy after eating a lot, try to get going and walk around for a couple of minutes to help your digestive tract process the amount of food you just ate and avoid bloating. It does not mean you have to run around, walk at a moderate speed, or you might end up throwing everything out.