For most people, natural laxatives can be just as effective as some over-the-counter medications. Sometimes diet can have a negative impact on digestion, which is the main reason for difficult bowel movements. Instead of reaching for medication straight away, you can ease the symptoms of such conditions with lifestyle changes and dietary changes. This way, you keep your digestive tract healthy without having to worry about risks and side effects. Here are some nutrition tips and foods that can help you.
How digestive problems can be prevented with natural laxatives
If you want to avoid the pharmacy and go to the grocery store instead, one might be a good ideahealthy diet in everyday lifeactually have a positive effect on your intestinal health. Over-the-counter medicines also provide quick results, but nowadays health-conscious people prefer alternative treatment methods without chemical substances. In addition, some natural products and natural laxatives stimulate the body to better deal with difficult bowel movements. They take the muscles out of the equation to some extent. To get the right onesMeasures against constipationTo take action, it is recommended to first understand what causes this condition and recognize the symptoms.
Possible causes of constipation
Water and fiber are the main ingredients for regular bowel movements. If these are missing from the diet, digestion slows down and leads to constipation. While some foods help you prevent constipation, others can lead to this condition. Examples include processed foods, dairy products, white bread and some meat products. In addition, constipation can also be a side effect of some medications. If your doctor prescribes a new medication and you have constipation, you should talk to him or her about your symptoms. He or she may then be able to recommend natural laxatives or prescribe another medicine for your other health problems.
It's best to stay in tune with your body and recognize the signs of constipation so you can prevent them before they occur. Most symptoms are characterized by:
- Having fewer bowel movements than normal
- Unable to push stool out
- Pain during bowel movements
- Feeling too full or bloated
- Straining to pass your bowel movements
- The appearance of bright red blood in your stool or when you wipe
Healthy eating and drinking habits are a good way to prevent constipation. If you feel blocked, you shouldn't wait longer than two or three days before dealing with it. Your body will tell you it's uncomfortable, so pay attention. It can be fairly easy to get your bowels moving without medication. Natural laxatives are definitely a gentler alternative to some of the prescription drugs and you probably already have some of them in your fridge or pantry.
Natural laxatives and dietary changes as part of a healthy lifestyle
Nutrition experts agree that it's important to go to the bathroom at least three or more times a week. However, the number of bowel movements someone should have per day/week varies from person to person. Therefore, there is no specific number that is considered completely “normal” and healthy. The goal is that if you are not currently consuming at least this amount, make changes to your diet and lifestyle first. For example, eat more fiber, exercise and reduce stress to get enough sleep and solve the problem in the long term. Most foods that promote regular bowel movements do not work immediately, but rather help keep them regular over the long term. Here are the best natural laxatives that you can include in your daily or at least weekly diet.
Most adults, including children, could afford to eat more fiber and roughage. While increasing your intake of fiber-rich foods alone won't solve all cases of constipation, it's definitely one of the first steps you should take. But what counts as one?high fiber diet? Above all, make sure you aim for between 25 and 40 grams of fiber per day. Adult men or larger people require a higher amount than women and smaller people. Whenever possible, you should always get fiber from natural sources such as unprocessed whole foods, as opposed to artificially produced fiber found in processed bars, shakes, etc. Fruits and vegetables rich in fiber include avocados, pears, berries, figs, peas, okra and Brussels sprouts.
Drink enough water throughout the day
The benefits of drinking water are legendary but often overlooked. The kidneys and liver need it to purify the blood, produce urine, and help the body get rid of waste products. When you drink water, you are less likely to have constipation and diarrhea, which in some cases can be made worse by dehydration. Increase your water intake to keep things moving and aid your digestion. For adults, between nine and 13 cups per day are recommended.
Probiotic foods
Probiotics are “good bacteria” in the gut that are able to balance various types of “bad bacteria.” They help create a healthy environment for the intestinal flora and can help you avoid digestive problems, including constipation or diarrhea. Probiotic foods include kefir, kombucha, sauerkraut, kimchi and probiotic yogurt. Just make sure that when purchasing dairy products, you always choose organic products as they are easier to digest. These include goat's milk, organic kefir, raw milk products or milk products without A1 casein. It's possible that low-quality pasteurized/homogenized dairy products, or too much dairy in general (especially if someone has symptoms of lactose intolerance), can cause inflammation and contribute to digestive upset.
Aloe Vera
What is the best laxative that works quickly? Some would say aloe vera is one of the oldest and most researched natural laxatives in existence. This substance is packed with enzymes, vitamins, minerals and electrolytes that help soften stools and heal the intestines. For example, anthraquinones are a type of compound present in aloe that acts like a laxative by increasing water content in the intestines, stimulating mucus secretion, and naturally increasing intestinal peristalsis. In addition, aloe vera has anti-inflammatory components that reduce swelling and improve the functioning of the digestive organs, making bowel movements easier. Some of the other benefits of aloe vera include its ability to normalize acid/alkaline and pH balance, reduce yeast formation, and promote the growth of good digestive bacteria. For constipation, take 100-200 milligrams of aloe vera daily.
Consume chia seeds as a natural laxative
One of the benefits of chia seeds is their ability to absorb water in the gastrointestinal tract and therefore act as a natural laxative. Additionally, chia seeds provide 10 grams of fiber per 30 gram serving. They combine with fluid to form a gelatinous substance that moves easily through the intestinal tract. A great way to increase fiber in your diet, chia seeds swell and expand in the digestive tract as they absorb liquids. They work best for constipation if you also increase your fluid intake and help them move through the intestines easily.
Consume between one and three tablespoons per day. To get the most nutrients from your food and maximize the potential benefits of chia seeds, try soaking this superfood before adding it to a recipe or smoothie. Place chia seeds in a 1:10 ratio of chia to water and let them sit for between 30 minutes and two hours. This is equivalent to about a tablespoon and a half of chia seeds in a cup of water.
Health Benefits of Flaxseeds
Flaxseeds are also an excellent source of fiber, which adds bulk to your stool and helps it pass through your intestines. They provide about 3 grams of fiber per tablespoon. As an added bonus, flaxseeds are effective for both constipation and diarrhea, according to research studies. They are virtually tasteless and one of the benefits of flaxseeds is that they can be easily used in already prepared recipes such as oatmeal, baked goods and smoothies. To achieve the most health benefits, experts usually recommend ground flaxseeds instead of whole flaxseeds. Consuming 2-3 tablespoons per day would be optimal in such cases. Remember that whenever you eat a lot of fiber, you should also make sure to drink plenty of water. Eating a high amount of fiber without enough hydrating fluids could actually lead to more digestive distress.
Green leafy vegetables with effective magnesium
In addition to their impressive weight loss benefits, leafy greens like spinach and kale are not only a great source of fiber but also provide plenty of magnesium. This is an electrolyte that has the natural ability to safely soften stool and help draw water out of the intestines. Without enough magnesium, it is difficult for stool to move easily through your system, especially since magnesium is a natural muscle relaxant that can help stop abdominal cramps. If you notice that the increase inmagnesium-rich foodcauses your stool to become loose and watery, you can adjust your intake until it is comfortable and back to normal.
Psyllium husks act as a natural laxative
For people with constipation, additional fiber intake in the form of psyllium is recommended by scientific studies over magnesium-based laxatives. These should be avoided due to possible toxicity. When combined with water or another liquid, psyllium husk swells and produces more volume, which stimulates the intestines to contract and helps speed bowel movements through the digestive tract. Psyllium has also been shown to be superior to docusate sodium in softening stools by increasing water content and has a greater overall laxative effect. For adults and children over 12 years of age, it is recommended to mix and consume 1 teaspoon of psyllium husk powder in a liquid of your choice 1-3 times a day.
Drink coconut water
Coconut water is good for the body for many reasons, not only does it taste great as an alternative to plain water or sugary drinks, but it also helps maintain healthy electrolyte levels. In addition, coconut water prevents dehydration and cleanses the urinary tract. For centuries, it has been used for a natural hydration boost due to its high electrolyte content, particularly potassium, which provides 12 percent of the daily value in each cup. Because it tastes great, it is one of the preferred natural laxatives for children. In fact, coconut water can be very effective and healing for constipation. However, some people also find that too much of it loosens stool to an uncomfortable level, so it's better to start slowly.
The effect of senna tea on constipation
Senna leaves, fruits and pods have been used in tea form as a natural laxative for centuries. Senna tea is usually approved as an over-the-counter laxative. Senna has been shown in controlled studies to soften stools while increasing stool frequency and stool weight. On average, it takes about eight hours to work, but it can take anywhere from six to 12 hours. A general recommendation is to drink senna tea before bed to relieve symptoms of constipation the next morning. The most common possible side effects are gastrointestinal disorders. However, these can often be avoided by sticking to the recommended dose. Do not use the natural product for more than a week at a time.
Plum juice
Last but not least, prunes are an old classic that should definitely be part of the list of natural laxatives. In addition, prune juice has long been considered an effective remedy for constipation, especially in the elderly. Nutrition experts recommend drinking prune juice daily as part of a diet to prevent constipation. At least one reason for this improvement is the fiber contained in the fruits. This insoluble fiber promotes the healthy bacteria in the digestive system that are responsible for the health of the gastrointestinal tract.
