Avoid constipation with these 5 simple tips

Constipation is uncomfortable phenomenon that brings a number of problems, and is becoming more common. According to statistics approximately every tenth person has problems with irregular bowel movements. If you have problems with digestion learn how to cut this problem in the bud. Fortunately there are many ways to cure constipation.

Main causes of constipation

The causes of constipation usually are not dangerous and are the result of your slight negligence or certain changes in the body. Some of these causes are:

  • Low fiber intake through diet (fruit and vegetables)
  • Insufficient water intake
  • The consequence of certain drugs (diuretics, antidepressants, antihistamines…)
  • Decreased function of the thyroid gland
  • Irritable bowel (if the constipation is accompanied by cramps and winds)
  • Pregnancy
  • Reduced physical activity
  • Some supplements of iron and calcium
  • Avoiding taking “the number two” out of laziness or fear of pain
  • In rare cases, colorectal cancer

In order to avoid or reduce this annoying and often painful phenomenon, we present you 5 main suggestions.

Fiber intake

There are two types of fiber – soluble and insoluble, and both may help prevent constipation. Soluble fibers retain water that make fecal softer and therefore easier to pass through the intestines. Insoluble fibers remain unchanged and pass through the intestine and accelerate digestion.

What to eat?

Since fiber is very beneficial for preventing constipation, it is highly recommended to eat the food that is rich with fibers, either soluble or insoluble. Foods with high fibers like pears, broccoli, linen seeds, kiwi, carrots, beans, boiled potatoes, peaches, pineapple, stewed lentils, popcorn, orange, brown rice, oatmeal are, thus, very welcomed if you want to avoid constipation.

What do you drink?

Water is always a good ally to your body, and thus your digestion. It is recommended to drinking lukewarm water. Also incorporate teas in the daily routine.  There are certain teas that act as a laxative, such as dandelion tea, mint, fennel, thistle and black and green tea.

 What to avoid?

Avoid eating too many chocolate, dairy products, red meat, bananas and fried foods and unhealthy snacks like chips, crackers and cookies. These foods are poor in fiber and can cause additional problems with digestion.

Wraps and massage

Make a warm compress of towels or a hot water bottle and put it on the lower abdomen, and the pelvis. The same way, massage helps with constipation problems. Gently press the middle of abdomen and massage in clockwise circular motion with opened palm from center outwards.