Constipation is a health problem that affects many people. Instead of spending money on medicines to relieve constipation, you can eliminate this problem with natural treatment methods. Thanks to the fiber, vitamins and minerals they contain, some foods provide intestinal motility and instantly relieve constipation. Here are 6 ways to relieve constipation!
Honey-lemon tea
One of the most effective systems to relieve constipation is honey-lemon tea. Make a tea by adding honey and lemon to water. Honey is a laxative and also helps reduce the sourness of tea caused by lemon. Lemon also acts as a natural stimulant for the digestive system and helps to remove toxins from the body.
Prunes
Prunes are rich in fiber and also contain sorbitol, a stool relaxant sugar that naturally relieves constipation. 100 grams of prunes contain 14.7 grams of sorbitol. If you don’t like the taste of prunes, you can also drink the juice. Although fruit juice contains less fiber than fruit, it will still be effective. It may take some time for the prunes to start to take effect. So wait 1 hour or 2 hours.
Eat fibrous foods
Fiber foods act as natural laxatives. They help your stool hold more water, making it easier to defecate. Therefore, you should add at least 20-35 grams of fiber to your daily diet. Fiber-rich food sources include Brussels sprouts, apples, figs, whole grains, and black beans.
Seeds and nuts such as pumpkin, sesame, sunflower or flaxseed are also good sources of fiber. However, it is useful to make the following warning: Do not consume flaxseed if you have problems such as bleeding disorder, intestinal obstruction or high blood pressure! Pregnant and nursing mothers should also avoid it.
Drink lots of water
Hard, dry stools are the most common cause of constipation, and drinking water properly keeps the body hydrated, making it easier for stool to pass. Pear and apple juices are also mild natural laxatives.
Avoid caffeinated drinks and carbonated drinks as they are diuretics in this process. Because these drinks cause you to lose more fluids instead of moisturizing your body.
Consume bulking foods
Herbs such as flaxseed, fenugreek and psyllium have a laxative effect and soften stool. If you are constipated, eat them and drink plenty of water. You can also try tea forms.
Add yogurt to your meals, stay away from other dairy products
If you have constipation, it is recommended to stay away from dairy products, but yogurt is an exception among these. Yogurt contains probiotics such as bifidobacterium longum or bifidobacterium animalis. Studies have shown that these probiotics help defecation become more frequent and painless.
Do not sit on the toilet upright
Do not sit on the toilet with your back straight! Because of this posture, the puborectalis muscle is pulled. Since this muscle, located at the very end of the large intestine, is stretched when sitting upright, stool exit becomes difficult. The actual sitting posture is to lean forward so that your spine is at an angle of about 35 degrees with respect to your thighs.
