Do you suffer from constipation? Find out how to fight it by applying these tricks.

In this post I am going to give you the tricks against constipation, so that you can end your problems and get to regulate your transit. Let’s go by parts:

What is constipation?

Constipation is characterized by difficulty in passing stool. When there is constipation, the stool is dry and hard and its evacuation is often painful. However, it is very common in the general population since the intake of dietary fiber is well below the recommended 25-30 grams per day. To be able to say that we are constipated, the frequency of bowel movements has to be equal to or less than 3 bowel movements a week.

The causes of constipation can be several:

• Diet or feeding changes.
• Insufficient water intake.
• Changes and / or lack of frequency of physical activity.
• Traveler’s constipation: when we travel and cannot go to the toilet until we return home.
• Low fiber diet.
• Side effect of some medications.
• Symptom associated with some pathologies: hypothyroidism, diabetes …

Treating constipation

You have probably tried a thousand home remedies, bought different dietary supplements, tried herbal teas … and the only thing you have achieved is abdominal pain and gas. The three tricks against constipation that I bring you today are something very natural and easy to do, with which you will surely be able to treat your problem. You should know that if you introduce them as a habit, you will be able to regulate your intestinal transit and as they say, “you will be a clock”.

To combat it we must follow three basic rules: diet rich in fiber, plenty of water (and if possible only drink) and daily practice of physical exercise. But I also want to explain 3 extra tricks in case that is not enough.

As I was saying, the first and most important thing is that the diet is rich in fiber, to do so you only need 5 changes:

• Cereals for whole grains, adding new ones: quinoa, buckwheat, couscous …
• Abundant greens and vegetables in each plate, minimum 200 grams.
• Three pieces of fruit a day, ideally with skin.
• Nuts between meals or with meals.
• Legumes at least 3 times a week.

Make water your main drink and do some physical exercise every day.

Tricks and other tips and recommendations to combat constipation

And these are the tricks to combat constipation:

• Eat foods rich in fiber to reach 25-30g of fiber per day.
  • Reach the recommendations for daily consumption of fruit and vegetables (minimum 3 servings of fruit and 2 of vegetables). Preferably with skin as it increases its amount of fiber.
  • Consume whole grains, that is, whole grain. They can be in the form of bread, pasta or rice. We can also include others such as couscous, quinoa or buckwheat.
• Eat on an empty stomach:
  • Flax seed pudding (or hydrated flax seeds).
  • Raw oatmeal with milk, yogurt or coffee.
  • A handful of dried raisins / figs / dried plums.
  • A kiwi or pineapple and a glass of water.
  • Wholegrain products and a glass of water.
  • A glass of lukewarm water.
• Drink plenty of fluids.
  • Minimum 1.5L of water per day
  • Complement with infusions, teas, broths …
  • It may help to have a glass of warm water or hot drink on an empty stomach.
• Do abdominal self-massages following the shape of the intestine.
• Eat foods that enhance bile secretion. The liver secretes bile to aid digestion in the intestine, and bile has a great laxative effect. The foods that help to achieve this are:
  • Fats (healthy: nuts, olive oil, avocado …)
  • The artichokes, the endive, the endive and the aubergine.
  • The Orange.
• Promote a healthy and strong intestinal flora. The intestinal flora facilitates a correct absorption of nutrients in the intestine and normalizes the transit. The foods that strengthen it are probiotics. Foods that contain live bacteria that are beneficial to the body are considered probiotics, as well as foods fermented with these, such as natural yogurt, tempeh or sauerkraut.