To cure constipation, you must make some lifestyle changes, such as: eating more foods rich in fiber, drinking plenty of fluids, consuming more foods rich in good fats and exercising regularly.
These attitudes increase the natural movements of the intestine and facilitate the formation of the fecal cake, making the passage of feces occur quickly and efficiently.
See a technique taught by our nutritionist to facilitate the passage of feces:
1. Drink 2 liters of water a day
Drinking plenty of water helps hydrate the stool, especially when there is adequate fiber intake in the diet. Dehydrated feces travel through the intestine with greater difficulty, which can cause wounds and problems such as hemorrhoids, polyps and bleeding.
2. Consume more fiber
Fibers are mainly present in fresh fruits with peel and pomace, in vegetables and seeds such as chia, linseed, sesame and sunflower seeds. Fibers are a type of carbohydrate that is resistant to digestion, serving as food for the intestinal flora, and are called prebiotics.
However, it is important to remember that fiber consumption should always be accompanied by a good amount of water throughout the day, as excess fiber without water can worsen constipation. See the complete list of foods rich in fiber.
3. Consume more fats
Fats act as a lubricant in the intestine, facilitating the passage of feces. Therefore, the consumption of foods rich in fats such as avocado, coconut, coconut oil, olive oil, walnuts, chestnuts, peanuts and seeds such as chia, flaxseed and sesame should be increased. Know the types of fat and which foods to prefer.
4. Do physical activity regularly
Practicing physical activity regularly helps to strengthen the abdominal muscles, which press on the intestine and facilitate the passage of feces. Furthermore, moving the body also stimulates the movement of the intestine itself, helping to combat constipation. Therefore, it is important to practice physical exercise at least 3 times a week.
5. Go to the bathroom as soon as you feel like it
It’s important to go to the bathroom as soon as you feel it, as stopping and expelling stool can lead to more constipation. This happens because the involuntary sphincter, a muscle that controls the passage of feces through the intestine, can become lazy and end up preventing evacuation. See the main causes of constipation.
6. Consume probiotic foods
Probiotic foods are those rich in good bacteria for the intestine, such as natural yogurt, kombucha and kefir. The bacteria in the intestinal flora help to process dietary fiber and promote the formation of feces, helping against constipation. The ideal is to consume probiotics at least 3 times a week, and it may also be necessary to use probiotic tablets that can be prescribed by your doctor or nutritionist. Discover other benefits and other probiotic foods.
7. Avoid using laxatives
Frequent use of laxatives can worsen constipation, as the intestine becomes irritated and inflamed, impairing its proper functioning without the use of medication. Furthermore, laxatives alter the intestinal flora, which also worsens constipation and digestion. Learn about other risks of continuous use of laxatives.
Another important tip is to know that the best time to try to go to the bathroom is after meals, as the intestine is active in digestion and this movement facilitates the passage of feces.
Natural recipe for constipation
A good natural remedy to cure constipation is the following fruit smoothie:
Ingredients:
- 1 glass of natural yogurt;
- 1 spoon of granola;
- 1 slice of papaya;
- 2 dried plums.
Preparation mode: Blend all the ingredients in a blender and drink afterwards, preferably in the morning.
For children’s constipation, a good recipe is to make orange juice blended with papaya and give it to the child to drink every day. See other examples of home remedies for constipation.
Check out the following video for a juice option that helps improve bowel function:
