- Constipation can be a literal pain, but there are home remedies with which you can try to get things moving again.
- Drinking coffee or plum juice, enjoying kiwis and making abdominal massages are just a few options that you can try out.
- To prevent constipation, make sure that you meet your fiber requirements, train regularly and remain hydrated.
After a day with unusual food, travel or even hours in two consecutive meetings, your body can be thrown out of the schedule. This makes you feel secure and strain on the toilet. Constipation is stools that are painful or difficult to survive, stools that are hard or dry or have fewer than three intestinal movements per week.
Since all bathroom habits differ, it is important to know what is “normal” for your own body. While constipation is common and only at short notice, it can be a sign of an underlying medical problem if it becomes a regular occurrence.
On the head? There are many home remedies with which you can try to find relief through occasional constipation. “Trying a home remedy is a good starting point. It can be everything you need to give relief, and there is less potential for side effects that you can see with medication,” says Amanda Sauceda, MS, RDA registered nutritionist who specializes in intestinal health. Read home remedies approved by experts to help you with the POOP.
1. Eat kiwis
Beyond her sweet, sour taste, Kiwis are a surprisingly juicy way to get your intestine moving. Eating two green kiwis a day is one of the dieticians of intestinal health Stephanie Mendez, RDN’s First recommendations to everyone who needs to be supported. Kiwis are 83% water, and two kiwis deliver about 6 grams of fiber.
Kiwis also contains the enzyme actinidine, and research results show that this combination of fiber, water and actinidine increases water retention in the large intestine and has a slight laxative, which leads to more frequent intestinal movements. “It is believed that the fiber type found in Kiwi contributes to softening chairs and helping with mucus production in the intestine, which can help with a better intestinal function, adds Saeceda.
2. Drink water
Sometimes it is as easy to find more water drinking. It is free and available directly in your tap. Experts agree that it is particularly important to get a lot of water when eating fiber -rich food. (Fiber is an important nutrient that supports regular fuel.)
“The consciously drinking of more water during the day contributes to this Rosario Ligresti, MD “The large intestine absorbs water from food waste, and when they are dehydrated, your body pulls too much water out of the chair, making it hard and dry.”Present
So find your preferred way of drinking more water – over ice, at room temperature, sparkle or with a touch of taste – to keep things in motion.
3. Enjoy plums or plum juice
Prunes and Prune juice have long been advertised for their digestive advantages, including their ability to promote regular colon movements. “Plums have a fiber content and also contain sorbitol, which is poorly absorbed by the colon, so that it creates an osmotic laxative and pulls water into the large intestine, which then makes the chairs softer” Andrew Moore, MD, A gastroenterologist.
Only a quarter-cup of plants (or about four to six plums) contains 3 grams of dietary fiber, while 1 cup of plum juice delivers about 2.5 grams.Present
Sauceda warns not to overdo it when it comes to nosing on plums. “You want to be very aware of how many plums you eat at the same time because you can stimulate your intestine and bring a bowel movement.”
Plums are sweet, tough and portable. Grab some when you’re on the go when you are constipation on the way.
4. Drink coffee
Coffee drinkers may already know that drinking a cup of Joe can help you poop – and there is science to prove this. The sipping of the coffee stimulates the gastrocolical reflex, a natural mechanism that increases the motility in the large intestine. This reflex can also be triggered after a meal and is usually the most active in the morning, says Mendez.
Studies show that coffee not only wakes up, but also stimulates stomach contractions and secretions and increases the production of digestive hormones that trigger all intestinalotility.
Try a cup – hot or iced – to naturally revise your intestine.
5. Go for a walk
Have you ever noticed how moving your body can help you feel warmer? Your intestine works in the same way – sometimes it only has to be warmed up before it can move. A short walk can also help.
“An active body promotes an active intestine,” says Ligresti. “The light physical activity like a 15- to 20-minute walk stimulates the peristaltics- the natural muscle contractions of your intestine that pull your chair with you.” Ligresti also explains that movement strengthens the abdominal muscles and promotes the natural intestinal contractions that are necessary to efficiently move the chair through its system.
So if you need a little help, take a short walk through the block to see if this gets things moving again.
6. Give yourself a gastric massage
If you are secured, your stomach may need a little TLC. Experts recommend giving your abdominal area a gentle massage as an effective way to help you poop.
“The abdominal massage is a simple, free method that can be carried out at home,” says Mendez. What does a abdominal massage look like? Mendez suggests using gentle, circular movements in a reverse U-shape pattern on the lower right side of the abdomen, moving over the upper abdomen and completing them on the lower left side of the abdomen.
Try this next time you help to poop your help.
7. Sit in a stubborn position
Did you know that, as you sit on the toilet seat, you can make a difference when trying to poop? Instead of bending, to which many of us can be inclined, Moore recommends sitting in a horn -like position or using a “Squatty Potty” device to help. “This smoothes out the rectum and can be relaxed from the muscles, which makes it easier to have a bowel movement.”
Another way to achieve proper positioning is to use a footstepish. “Increase your feet on a footstep so that your knees lie over the hips and lean forward slightly,” says Mendez. “This position loosens the puborectalis muscle and smoothes the angle in which the chair has to go through and makes it easier to have an intestinal movement.”
Other options for constipation of constipation
- Eat at least 25 to 38 grams of fiber per day: If you reach your daily fiber goals, you can prevent constipation. Due to the consistent, regular intake, the intestine keeps itself smoothly by adding bulk goods and soft stool. Ligerti explains that insoluble fiber, such as a “broom” sweving waste, acts through the digestive tract, while soluble fiber absorbs water to form a soft, gel -like substance that makes the chair easier. Work at least one fiber on your plate with every meal, such as: B. a cup of raspberries, oats, beans, edamame, kale or a baked sweet potato.
- Stay hydrated: “When we are dehydrated, our body can pull water out of the chair to stay hydrated. This can lead to hard, pebble -like stool that is difficult to survive,” says Mendez. With good hydrated stays, stools can be soft and lighter, which prevents constipation. Remember, the fluid supply is not just water; 100% fruit juice, milk, smoothies, soups on broth and water -rich fruit and vegetables help to cover their daily fluid needs.
- Regular physical activity: Moore announces that an aerobic activity of at least 30 minutes with medium intensity can help to maintain regular colon movements and to alleviate slight constipation by promoting intestinal engine. Make activities that you enjoy so that you want to do it regularly, whether it is about going, jogging, cycling or a fitness course.
- Eat regularly all day: The skipping of meals can make constipation worse, but According to the Mendez, the food can optimize the intestinal engineism every three to four hours by using the gastrocolical reflex. Regular food makes it easier to achieve your daily fiber goals.
Trying meal plan
3-day meal schedule to help them poop created by a nutritionist
Our expert
If you occasionally have constipation and need a little help to poop, experts recommend solving the problem with some simple home remedies. If you eat two kiwis a day, drink a lot of water and enjoy plums or plum juice, there are just a few of the ways to get things moving.
In order to prevent constipation primarily, experts recommend strategies such as 25 to 38 grams of fiber, well -hydrated and regular physical activity. Try one of these tips if you are in a less pleasant situation next time.
