Science

Can’t Poop? Do this 7 Things to Relieve Constipation Naturally!

The general recommendation for dietary fiber intake is 25 grams for women and 38 grams for men daily if you don’t consume enough fiber in your diet start adding more high fiber foods to your meals including fruits vegetables beans and whole grain breads and cereals but add it in slowly, if you start eating too much at once this can actually cause constipation if however you’re telling me that i do consume more than enough fiber yet i’m always bloated and constipated here’s what you need to know having too much fiber in your diet can also cause bloating gas and constipation this is especially uncommon if you’re someone who is following a vegan or a raw diet fiber is vital for healthy solid bowel movements however eating more than 70 grams of fiber a day can cause bloating and constipation so don’t overdo it of the reasons why you have digestive issues is because of an imbalance in the bacteria that live naturally in your intestines we need both pre and probiotics to keep your immune system strong and to support your overall digestive health, probiotics are made up of good bacteria that helps keep your body healthy and working well, probiotics are live bacteria cultures that we consume in fermented foods or in supplements fermented foods which are rich in probiotics include, yogurt tempeh, aged, cheese, kefir, sauerkraut, pickles, kombucha, natto and my favorite kimchi and miso while probiotic foods have live bacteria prebiotic foods feed the good bacteria that already live in your gut foods rich in prebiotics include banana, apple, barley, oats, seaweed, asparagus garlic, onions, artichokes and honey i can’t emphasize enough about the importance of regular exercise to your overall well-being muscular contraction is directly related to blood flow less blood flow will mean weaker contractions which equals slower food transit time, when you exercise especially performing cardio training you increase the blood flow in your body and  stronger blood flow pumps through the intestinal muscles this helps to stimulate the natural contraction of muscles in your intestines and decrease the transit time of food passing through your intestine it doesn’t have to be a long or vigorous workout session even a short 15 to 30 minutes morning walk can help keep the digestive tract healthy, stretching and even practicing yoga may also ease constipation certain yoga poses can be helpful because they reduce stress and increase blood flow to the digestive tract which stimulates the intestines to contract, one of the yoga poses include the deep yoga squat which mimic the squatting position of passing stool .

So these are 7 simple tips to help relieve constipation naturally try them out and let me know what works best for you it is important to also remember that your digestive health still comes down to your overall lifestyle eat a well-balanced diet and avoid greasy or fatty foods, reduce your intake of fast foods alcohol and soft drinks, get enough rest daily and move daily do things that will reduce your stress levels occasional constipation is normal, but if you experience pain every time you go to the toilet then speak to your doctor  if you’re concerned about your ongoing constipation

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