The constipation is characterized by difficulty in bowel movements, with a drop of stool frequency of less than 3 per week. The clinical signs may be abdominal pain, hard stool, pain when going to bowel movements. It may be due to a change in diet or a lack of physical exercise.
An adapted diet and sport promote digestion. The main reasons for constipation are stress, an irregular diet and the consumption of a lot of white flour and processed foods. In addition to the discomfort that it provokes in itself, there are gases and in more severe cases the appearance of the hemorrhoids.
1. Consume more fiber
Foods rich in fiber facilitate digestion. Insoluble fiber absorbs water as it passes through the body and softens salts while increasing their size, which encourages easy transit. High fiber foods include cinnamon, coriander seeds, buckwheat flour, nuts and almonds.
2. Drink coconut oil
Virgin coconut oil helps boost the metabolism and make it faster to clean the body of its waste. Mix one teaspoon of coconut oil in a glass of water or juice and drink. Do this 3 or 4 times a day at least 30 minutes before meals.
3. Get enough hydration
Without adequate fluid intake, the fiber you consume will only make your constipation worse. You should drink at least 8 glasses of water a day, which will also help eliminate toxins and boost your metabolism.
4. Eat prunes and dried figs
Dried fruits in general, especially prunes, can help the digestive system work well. Prunes are very effective because they contain sorbitol which helps the proper functioning of the colon. Dip the prunes in hot water for a few hours and then eat them and drink the juice that came out, preferably in the morning before a meal. Figs are high in fiber and can be consumed in the same way as prunes.
5. Puree of fresh tomatoes, beetroot and kiwi
6. Do not peel fruits and vegetables
Another important source of fiber is the skin of fruits and vegetables. Rather than peeling them eat with their skin. Peelings are an excellent source of unrefined sugar that can serve as a snack that will make you feel good. Consume at least 2 a day.
7. Natural products without prescription
When dietary changes are not enough, you can buy natural products like Tibetan tea. But these products can be addictive to your body and make your digestive system lazy, so consult a doctor before taking them.
8. Take probiotics
The good bacteria that live in the colon help to balance bad bacteria, improve the functioning of the immune system, reduce the formation of gas, prevent intestinal infections and regulate their functions. Probiotics can be taken as a dietary supplement or in dairy products such as kefir.