Constipation is a surprisingly common problem and affects millions of people around the world on a daily basis.
Causes of constipation can vary, such as a specific diet, lifestyle choices, medications, or certain illnesses.
However, most people do not know the real cause of chronic constipation. Constipation has a huge negative impact on the quality of life as it affects the body and mind. But the good news is that there are many natural ways to prevent it, and it can be done at home, while science supports it. Make it a habit to drink plenty of water Dehydration can cause constipation and the best way to prevent it is to drink adequate amounts of water.
People with constipation can also get some relief from this problem by drinking more water.
Some research reports have found that sparkling water, or so-called soda, may be more effective than ordinary water.
However, the use of soda made from sugar is not a good idea for health, but in some people, it can worsen the severity of constipation.
So make it a habit to drink as much water as possible, which can help prevent or relieve constipation.
Get help with fiber
High intake of dietary fiber is also a treatment for constipation as it improves bowel function and reduces the risk of constipation.
One study found that 77% of people with chronic constipation benefited from the use of fiber supplements.
However, the soluble type of fiber found in nuts, seeds, pulses, and barley, etc., is more effective in protecting against constipation.
This type of fiber absorbs water from the stomach and forms a gel-like paste that prevents constipation.
According to various research reports, exercise is a good way to improve the symptoms of constipation.
According to research reports, a sedentary lifestyle or sitting for long periods of time increases the risk of constipation and it is better to exercise to avoid it.
Normal physical activity such as walking, jogging, or cycling can also be helpful.
Caffeinated coffee stimulates the stomach in the same way as a meal, which is 60% more effective than ani.
Coffee also contains soluble fiber that prevents constipation.
Probiotics can also be helpful in preventing chronic constipation.
Yogurt, milk, etc. contain this ingredient which eliminates the imbalance of bacteria in the stomach which prevents constipation.
Supplements are also available, but should only be used with a doctor’s advice.
Some special foods
Garlic, onions, bananas and lentils are foods that contain an indigestible carbohydrate called prebiotics.
This type of fiber improves the health of the digestive system, which also improves bowel function and reduces the risk of constipation.
Plums or dried plums
Potatoes, especially dried plums and their juices are the best tip to prevent constipation.
Some research reports have found that dried prunes are more effective than fiber and eating 7 dried prunes twice a day can help.
However, people suffering from other digestive diseases should use it in consultation with a doctor.
Avoid dairy foods
If the digestive system cannot tolerate milk, which is called Lacto intolerance, the risk of constipation also increases.
If you have this type of problem, avoid milk or products made from it, but increase the consumption of other foods rich in calcium.