How to get rid of constipation with diet

There are many foods that can cause constipation, and changing your diet will almost always help no matter what the cause of constipation is. Some causes may include: a diet low in natural fiber, food allergies, not enough fluids. How to get rid of constipation with diet?

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Causes of constipation

Another cause of constipation, besides the above, is excessive use of laxatives and lack of exercise.

Constipation can also be caused by more serious health conditions, such as diabetes, hypothyroidism, colon cancer, and irritable bowel syndrome, to name just a few. If constipation doesn’t go away with diet and natural remedies, you could be trying something more serious – and you should see a doctor right away.

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Dietary suggestions

Drink plenty of water throughout the day - about 8 glasses.

Why do you need so much water? Food is broken down in your stomach and then passes in liquid form through your small intestine. There, the nutrients are absorbed, and the unprocessed substances move on. They then pass into your large intestine as feces. Sometimes too much water leaves your stool, which can make it hard and difficult to pass through your rectum. That's why you need enough water in your diet.

Increase your dietary fiber as it helps retain water in your stool.

Oat bran and flaxseed can be included in your diet, added to cereals or drinks. Also, people with constipation who care about their health eat a lot of raw fruit (with the skin). And vegetables will help increase your daily fiber intake. Leave the skin on potatoes, too.

Add prunes or prune juice to your diet as they have a mild laxative effect. Prunes are traditionally used to help the bowels move regularly. Raisins are also good for this purpose.

You should limit or avoid sugar and processed foods as much as possible.

Taking probiotics may also be helpful - for example, acidophilus, lactobacilli and bifidobacteria. You can find them in yogurt, kefir and other fermented foods, or you can buy them in capsule form.

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Products with a laxative effect

Here are some other foods that are recognized as having a laxative effect: coconuts, avocados, dates, dried apricots, nuts (almonds, walnuts, etc.), seeds, olives, figs, pineapples, grapes, green apples.

A diet rich in whole grains, processed foods, fast foods, and deep-fried foods can address many health issues and bring your body into balance, including balancing your digestive system.

Green drinks (green juices) or tea or juicy vegetables and fruits can help maintain weight and regular bowel movements. They are also a great way to improve your health and feel your best, those who are fed with vitamins, minerals and many other beneficial nutrients.

Other tips for an effective diet

Chew your food well and eat small meals regularly throughout the day. Don't skip meals or eat too much at one time.

If you suspect you have a food allergy, you can either stop the diet or get tested to see what foods you are allergic to. During a diet break, you stop eating the food that you are allergic to and see if you feel better. Then you start eating the suspect food again and notice how you react to it.

So you can find out at one time that you are allergic to one food. Food allergies can cause constipation, so it is not a bad idea to find out what foods you are allergic to and avoid those foods, it may not be very helpful.

Mineral water

To help cure constipation, do not forget to follow these principles. And then you will be able to cope with constipation without using medications. It is also very useful to use mineral water as a dietary remedy against constipation. This can be "Slavic" water, Essentuki No. 17 and Essentuki No. 4. You need to drink it at least 2-3 times a day, 1 glass at a time. This should be done an hour and a half before meals for 2-3 months. If the doctor does not say anything about contraindications, this remedy can be used in larger quantities - up to 1 liter per day.

This will help to deal with constipation very effectively.