5 Remedies To Get Rid Of Constipation (Bloating)
Constipation is a very common digestif trouble that gives uncomfortable, heaviness and even stress feelings.
In this article we will dive into the causes of casual and chronic constipation and how can we be relieved from it naturally.
most frequent causes and consequences of constipation
Constipation is a digestive disorder that can be caused by:
⏺️ Hormonal imbalance.
⏺️ Hypothyroidism.
⏺️Stress.
⏺️Sedentary lifestyle.
⏺️Intestinal flora disorders
⏺️Poor food hygiene.
If constipation is chronic it causes:
⏺️ Tiredness.
⏺️ Migraine.
⏺️Abdominal pain
And other more serious troubles like: bleeding around the anus, bowel incontinence, irritable bowel syndrome….
Here are 5 natural remedies against constipation
Water
Drink at least 1.5 to 2 litres of water per day and give a try to a new morning routine by drinking 1 to 2 glasses of lukewarm water first thing after you wake up.
harmonize your diet with more FIBERS
Include fruit and vegetables in your daily meals. In fact, other than the minerals and vitamins that these foods contain they contain important quantity of fibers. you can also find fibers in nuts, legumes and whole grain foods. However, increase your fibers intake slowly to avoid stomach pain
good oils allow for better fluidity in the intestines
Oils like olive oil and coconut oil are used to facilitate the transit in the intestine. However, it should be used carefully, as we know (1g of fats = 9kcal). Other foods containing healthy fats can also help with constipation like eggs and fish.
flaxseeds and chia seeds
These seeds can help with constipation for two main reasons: its high fiber content, and capacity to absorb water and form a gel that makes the stool texture easier to move through the digestive tract.
Magnesium
Increases the water content and volume of the stool, which facilitate its movement. Here are some foods that are rich in magnesium: Banana, spinach, legumes, nuts, seeds, and whole grains.
other advices
- More exercising.
- take probiotics click on this link to find our other article about these interesting microorganisms and how to choose the probiotic that you need.
- Eat foods containing magnesium.
- Do not take laxatives excessively, this can lead to an intestine laziness.
If you want to dive deeper in this topic check out the scientific articles cited below ↓
Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders – PMC (nih.gov)
The Role of Flaxseed in Improving Human Health – PubMed (nih.gov)
Delicious and flavourful oat and veggies crepes recipe.
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