Leading a sedentary lifestyle can result in serious constipation issues. Spending too much time sitting down causes food to remain in the large intestine for longer periods. As the stool sits, the body begins to absorb water from it. Once the moisture has been removed, the stool will become harder and more difficult to pass.
Regular exercise helps to prevent this problem by initiating peristalsis, which means forcing food to move more quickly through the digestive system. If you suffer from constipation, incorporate an hour-long walk or other aerobic exercises into your daily routine to ease your pain.
Probiotics are microorganisms that help with digestion. They occur naturally in the gut and help to prevent constipation by producing short-chain fatty acids and lactic acid. If you have been having constipation problems recently, you may wish to take probiotic supplements or eat probiotic-rich foods such as yogurt to give your gut the boost it needs.
Prunes contain a gentle, natural laxative known as sorbitol. This laxative works by drawing water into the large intestine, which then stimulates bowel movements. If you plan to increase your prune intake to reduce your constipation issues, you should try to limit yourself to five or six prunes per day. Eating larger quantities is likely to lead to diarrhea. If you have diabetes or irritable bowel syndrome (IBS), it may be best to avoid prunes entirely due to their high sugar content.
A Low FODMAP Diet
Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols are better known as FODMAPs. These short-chain carbohydrates are commonly found in foods like wheat, dairy, and beans. Over the years, FODMAPs have been linked to several digestive problems including IBS, bloating and constipation. As such, eating a diet that is low in FODMAPs can help to prevent constipation and a variety of other gastrointestinal problems.
Coffee has a natural laxative effect, which makes it quite a bit more effective at getting rid of constipation than water. The caffeine in coffee beans also contains trace amounts of fiber, which can help to increase probiotic levels in your gut. The next time you are feeling stopped up, a nice cup of joe should help to ease the pain.
Dealing with constipation is never an enjoyable experience. However, by using some of the natural remedies outlined above, you can effectively prevent and treat the issue before it causes you too much pain or discomfort.
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