Many people suffer from constipation or do not go to the bathroom as often as they should, which causes serious discomfort such as stomach aches, gas, or a swollen abdomen. Resorting to medications as the first option carries a double risk: the side effects of these, something common in this type of treatment, and the fact of causing the body to get used to this medication, so that it does not respond to a diet to combat this constipation.
Natural laxatives to overcome constipation
For this, it is usually recommended to try to tackle the problem with a diet rich in fiber. It is generally advised to consume between 25 and 30 grams of fiber a day. This amount can be achieved in a day with two or three pieces of fruit, a couple of servings of vegetables (one of them in the form of a salad), whole grains in the form of whole wheat bread, crackers, breakfast cereals, cookies, and even the whole grain rice and pasta.
Many doctors also establish the pattern of consuming legumes up to four times a week (two as the main course at meals) and drinking plenty of water. A table could be prepared with a set of foods rich in fiber, but also foods that can act as natural laxatives. Pay attention to the classification that we have developed for people with difficulties in passing stool:
- Dried fruits like plums
Dried plums (16 grams of fiber per 100 grams) contain sorbitol (a type of sugar) and derivatives of hyphroxyphenylxanthine, substances that together with fiber stimulate colon muscle activity. Plums can also be soaked for about 12 hours and then consumed as a home remedy to stop constipation. Take one after each meal and your visits to the bathroom will increase! Within the family of dried fruits there are also dried apricots, grapes and dried figs.
- Kiwi, banana and fresh fruit
Kiwi, both green and yellow, have a magical property to speed up movement in the intestine. Taking this fruit (two pieces) on an empty stomach in the morning will facilitate the expulsion of feces more quickly and easily. Other fruits rich in fiber and in relieving constipation are strawberries, bananas or oranges. A clarification about this last citrus: if it is taken in juice, it should not be strained because the pulp is what contains the fiber.
- Nuts
Did you know that 25 grams of almonds, pine nuts, hazelnuts or walnuts provide 2.5 to 4 grams of fiber? You can consume them mid-morning or mid-afternoon (you have to moderate their consumption because they contain a lot of fat), add them to the yogurt at night or, also, as salad ingredients.
- Cereals
To achieve optimal bowel function and have good digestions, incorporate whole grains into your diet that speed up your intestinal activity.
- Water, the best natural laxative
One of the main reasons why constipation occurs is due to lack of water in our body. The stool is dehydrated, hard and dark in color and more difficult to pass. If you have severe problems going to the bathroom, you should drink at least two liters of water a day and do so between meals. It is also advisable to drink hot water because it activates the metabolism and reduces the feeling of abdominal swelling.
- Aloe Vera and apple cider vinegar for constipation
Whenever we think of this ingredient, we associate it with skin care, but aloe Vera can be a good ally to win the battle against constipation. Did you know that you can also drink? Mix the juice of this plant with a little water and honey and start to notice its benefits for your health. Another of the drinks that you can prepare at home in a simple way and take it in the morning on an empty stomach is water with three tablespoons of apple cider vinegar. Your intestines will begin to have more activity.
Other foods that we cannot forget either due to their natural laxative effect are legumes (lentils, chickpeas or beans), cayenne pepper, green tea (drink in the morning or before bedtime) and coconut oil, which is also a powerful pain reliever. to alleviate the pain of hemorrhoids.
