At one time or another, almost everyone has felt the bloat that comes from constipation. While constipation isn’t exactly a topic that’s often discussed, it is a fact of life. You can avoid the problem by using a diet for constipation that will keep your bathroom visits shorter and with less strain. There are other things you can do to help prevent the problem that work quite well.
What causes constipation?
Constipation occurs when there’s not enough liquid in the colon or the food passes through too slowly and more liquid than normal is removed. That causes your stool to be hard and dry, making it really hard to pass. Exercise is one of the ways to improve that. It helps push the food through your intestine faster so there’s less fluid being absorbed. It also accelerates the contraction of the intestinal muscles to push the stool through faster by increasing your breathing and heart rate. The exercise can be as simple as walking or riding a bike to help push the food through.
Fiber is one key to unblocking the fecal dam.
You’ve probably heard of the high fiber poo aids, but did you know that you can incorporate natural ones in your diet? You don’t have to go to the drug store to get help, just change your eating habits a bit. High fiber foods such as fresh fruit like apples and brown rice are just a few of the high fiber foods. Of course, there’s the traditional prune that will get things going quickly. Air popped popcorn or popcorn without all the extra butter is another way to snack and get more fiber in your diet. Fiber isn’t easily digested and that’s the reason it gets you going.
Oatmeal can be magical.
Not only does oatmeal contain insoluble fiber, it also contains soluble fiber. Soluble fiber combines with water to create a gel-like substance that softens the stool and makes it easier to go. Combine that with the bulk producing mover insoluble fiber and you’re sure to get relief. Whole grains like oats and brown rice are excellent additions to your diet if you have problems with constipation.
- Drink plenty of water throughout the day to avoid constipation. One common reason for constipation is dehydration. Remember, hard poo comes because it’s too dry, making it hard to pass.
- Grab a cup of coffee in the morning. Coffee contains caffeine that stimulates the muscles to contract in the intestine, getting you going effortlessly.
- Eat spinach. Spinach provides your body with magnesium that can get you going. Magnesium is often found in laxatives, but when in food, provides a milder more natural method. Spinach also has fiber.
- Follow the old rule of an apple a day to keep the doctor—and constipation—away. Leave the skins on the apple for good results.