Constipation is a common digestive issue that affects many people. It can cause discomfort and affect daily activities. While there are various causes of constipation, there are also several natural remedies that can help alleviate the symptoms. Here are seven natural remedies for constipation that are backed by research.
- Increase your fiber intake:
Fiber is an important nutrient that promotes healthy bowel movements. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract, while insoluble fiber adds bulk to the stool and helps it pass through the digestive tract. Both types of fiber are important for preventing and relieving constipation.
You can increase your fiber intake by eating more fruits, vegetables, whole grains that have been prepared and soaked. Some high-fiber foods include apples, pears, berries, broccoli, quinoa, rice It's important to gradually increase your fiber intake to prevent bloating and gas. Aim for at least 25-30 grams of fiber per day.
Drink plenty of water:
Dehydration can lead to constipation by making the stool hard and difficult to pass. Drinking enough water can help soften the stool and promote regular bowel movements. Aim for at least eight glasses of water per day, and more if you're physically active or live in a hot climate.
Exercise regularly: Physical activity can help stimulate the muscles in the digestive tract, which can promote bowel movements. You don't need to do strenuous exercise to see benefits; even a daily walk or yoga session can help. Aim for at least 30 minutes of moderate-intensity exercise per day.
Probiotics are beneficial bacteria that live in the gut and can help regulate digestion. You can find probiotics in fermented foods like yogurt, kefir, and sauerkraut, or in supplement form. Look for a high-quality probiotic supplement that contains a variety of strains, and take it regularly to see benefits.
Using a product like Love Ya Guts Balance Powder Contains Natural Probiotics & Digestive Enzymes
Use magnesium supplements:
Magnesium is a mineral that can help relax the muscles in the digestive tract and promote bowel movements. You can find magnesium supplements in health food stores or online. It's important to follow the recommended dosage and talk to your healthcare provider before starting any new supplement. Magnesium Citrate is your best option for constipation
Drink digestive blend tea:
Certain herbal teas can help stimulate the muscles in the digestive tract and promote bowel movements. Love Ya Guts' digestive blend tea contains fennel, ginger, and peppermint, which are all known for their digestive benefits. Fennel can help reduce bloating and gas, while ginger can soothe inflammation in the gut. Peppermint can help relax the muscles in the digestive tract and reduce pain.
Take organic bentonite clay:
Organic bentonite clay is a natural supplement that can help absorb toxins and promote healthy bowel movements. It works by binding to toxins in the gut and carrying them out of the body. Love Ya Guts' organic bentonite clay is a high-quality source of this nutrient. It's important to follow the recommended dosage and talk to your healthcare provider before starting any new supplement.