Over 15% of adults suffer from chronic constipation that affects the quality of their daily lives. Before resorting to laxatives, proper nutrition and changing daily habits can solve the problem naturally and sustainably.
What is chronic constipation?
Discharge less than 3 times a week with difficulty discharging and hard stools. If it lasts more than 3 months it is chronic and needs medical evaluation to rule out organic causes.
Fibre — 1st Anti-Capture Weapon
Soluble Fiber
A gel that softens the stool. Sources: oats, apples, Pear, beans, peel.
Insoluble Fiber
It adds volume to stools and speeds up bowel movements. Sources: Wheat bran, leafy vegetables, nuts.
Water — Essential Ally
Fiber without enough water may aggravate constipation. Drinking 8-10 cups daily is essential for efficient fiber functioning.
Foods that help with bowel movements
- Peaches, figs and pears
- Yogurt with beneficial bacteria (probiotics)
- Coffee stimulates bowel movements
- Kiwi is very effective for many
A glass of warm water with lemon juice immediately upon waking stimulates the digestive system and helps with movement. A simple, free, and effective habit for many.
Gradually increase the fiber in your system to avoid bloating. Start by increasing 5 grams per week until you reach the goal (25-38 grams per day). Gradual change smoothly adapts the intestines.