Dealing with constipation can be a mess. We all had an experience of not going to the bathroom regularly. Let’s try to solve this together.
Healthy digestive foods
What comes in must come out. If we are dealing with constipation, the first thing we need to check is our intake of food and water. If you don’t have diets high in fiber, you will have a hard time on the toilet.
Why is fiber so important when dealing with constipation?
The texture is the indigestible part of plant foods, such as vegetables, fruits, grains, beans, and legumes. It is a type of carbohydrate that helps keep our digestive systems healthy. There are three different types of fiber, which all have different functions and health benefits.
- Soluble fiber helps to slow the emptying process in our stomachs, which enables you to feel fuller. It also helps to lower cholesterol and stabilize your blood glucose levels. Soluble fiber is in fruits, vegetables, oats, barley, and legumes.
- Insoluble fiber absorbs water to help to soften the contents of our bowels and support regular bowel movements. It also helps to keep us full and keep the bowel environment healthy. Insoluble fiber is in wholegrain bread and cereals, nuts, seeds, wheat bran, and the skin of fruit and vegetables.
- Resistant starch is not digested in the small intestine and instead proceeds to the large intestine where it can assist in the production of good bacteria and improves bowel health. Resistant starch is in undercooked pasta, under-ripe bananas cooked and cooled potato and rice.
Fiber is not only good for digestion but also for weight loss because it makes us feel fuller for longer.
How much fiber a day?
We usually need anywhere from 25 to 30 grams of fiber per day.
For example, for breakfast, you eat 1/2 cup of oats, which contains 4,5 grams of fiber with a piece of fruit, which is another 2,5 grams of fiber. That is already 7 grams of fiber for a simple breakfast.
For lunch, you can choose 1 cup of wholemeal pasta with tuna, and that is another 8 grams of fiber. Maybe some carrots aside or beans and your grain is going through the roof. 100g of beans or 1 cup of carrot is around 6g of fiber.
Your dinner can be eggs with some vegetables, and you’re looking at 30 grams of fiber per day.
Drink your water!
How much do we actually need, to avoid dealing with constipation?
There is no magic number. You NEED to listen to your body.
When your thirsty, drink. During exercise or heat, make sure to drink enough to compensate for the lost fluids.
But if you want the guidelines, anywhere from 2 to 4 liters a day should be enough.
Exercise for constipation free life
If you don’t move your body, then the bowel movements are not as frequent as they should be. Exercise can be the best resort for dealing with constipation. You don’t need to do a lot, a simple 30-minute walk a day can do wonders. You can try anything you like, from swimming to basketball, football or fitness.
Bioenergetics
I have personally tried it myself, and I must say it can be beneficial.
If everything fails, and if you want to deal with constipation naturally, this is the way to go. It will not only help with digestion but will also enhance your body and open any kind of energetic blocks in your body, very subtle, but effective.
One thing I must say is that you need to be sure of your bioenergetic doctor. Ask for comments on their service and go from there.
Supplements for digestion
One of the best treatments for constipation is also supplements. If you tried everything above and still nothing happened, I might have the solution for you.
The best relief for constipation will always be laxatives. Why? Because they work. If you don’t want to be on laxatives for the rest of your life, I also suggest you take prebiotics/probiotics.
Another thing you should probably look into is magnesium supplementation!
Alternatives for constipation
Another thing you can try is setting up a stool of your own at the toilet, which will make it easier to poop. It stimulates the bowel and imitates how we pooped in nature, squatting.
Conclusion
- Eat right, drink your water, and go for a 30-minute walk.
- You can try alternatives like bioenergetics.
- If nothing helps, resort to laxatives + prebiotics/probiotics.
- Try to put a stool at your toilet.
Have a constipation-free life!
Constipation is one thing that has always been a problem for me right fro. Time. Personally, I feel a need to learn more about the ways to deal with it. Firstly, the things you have pointed out are right on spot. To say that I found it worthwhile is an understatement. Thanks so much for sharing this.
i bookmarked it already and hopefully, it will work for me
I am glad you have found this topic useful =).
I am always constipated and I hate the feeling of it. I feel bloated and gassy and I just do not want to be around people because of that. Our food nowadays is so processed and it has so little fiber. My lifestyle is not helping either, as much as I want to eat healthy, I am on the go all the time. (I work in movie sets). I guess I just have to take supplements for it and aim to eat healthier even it means that I have to prep my meals. Thanks for the supplements suggestions. I will give Zenwise a try and maybe the stool as well lol
I think a lot of us can identify with you. Lots of processed food and not enough time to prepare food. If possible, try to eat the food in peace. Chew slowly and enjoy the food =).
Nice content on how to deal with constipation. Kudos on highlighting the three types of fibre and their individual functions. Again, I like how you were able to point out ways of handling constipation naturally, to how to handle it medically with supplements and then artificially with a stool. Thanks for the information. Nice work
Your welcome =).
I’m a fitness specialist, not a nutritionist or, a doctor but, you’d be surprised how many people I’ve helped deal with constipation.
Even though I’ve only been truly constipated once in my life it made me powerfully empathetic to those that have chronic constipation. My first question is ALWAYS “how much water do you drink?” and, the second is always about their individual diets.
Of all the superb suggestions you listed I have to second your vote for using a step stool (no pun intended but, lolz) as well! I’ve been using one for years because, as you said, it mimics how we used to do it ‘back in the day!’ People who have never tried it, I highly recommend it for a smoother move.
Yes, many would joke about the stool thing, but don’t knock it, until you try it =).
Hi! One of the things I must incorporate into my daily life is the consumption of soluble fiber. I know they help greatly with constipation. I love fruits, but I think I have just neglected buying them because there are always easier and “tastier treats”, but your post has encouraged me to return to my good old healthy habits. Thanks.
It is nice to hear that and I hope you stick to your healthier choices =).
This is a very great and amazing article talking more on how to deal with constipation. Thank you providing the three types of fibre and their individual functions. I also love the stated point on how to handle constipation naturally, medically and also providing good supplements. I really appreciate your good work and I hope to see more amazing topics as useful as this article.