9 Healthy Ways To Prevent Constipation
Fiber, sufficient water and exercise are essential to prevent constipation!
Almost everyone knows this uncomfortable feeling, because every third person in Germany suffers from constipation and constipation at times. In this case, doctors also speak of constipation, which means that the stool remains in the intestine for too long. But what can you do to prevent constipation?
Sedentary lifestyle and poor eating habits are the main causes of constipation. Side effects are often inflammation, flatulence and general malaise.
It is usually fairly easy to prevent constipation. Proper nutrition and healthy lifestyle habits are essential. Read on to learn how to improve digestion and stimulate bowel activity.
1. Fiber to help prevent constipation
In a healthy diet, fiber should not be missing in order to promote bowel movement and enable regular bowel movements.
You can use it to prevent the following digestive problems, among others:
- Irritable bowel syndrome
- Diverticulosis
- hemorrhoids
- Ulcers
Some foods that are high in fiber:
- whole grain products
- Chia seeds and flax seeds
- Green vegetables
- apples and pears
- Citrus fruits
- nuts
- Berries and red fruits
2. Less fat
Unhealthy fats slow down your metabolism and digestion. As a result, the risk of constipation is also increased:
Therefore avoid the following foods as much as possible:
- hot dog
- Packaged snacks
- Food made from soybeans and with palm oil
- commercial dressings or sauces
- Pizza
- hamburger
- Hot dogs
3. Lean meat
Meat provides high quality protein, but you should be careful with the fat content. Choose lean meat, such as chicken or turkey.
4. Healthy eating times
Eat regularly to prevent constipation. Every now and then an exception is not bad, but as a rule you should always have the main meals at the same time.
5. More water!
Water is essential in preventing constipation.
It is absorbed by the fiber and ensures healthy stool volume. The stool is softer and easier to pass out of the bowel.
6. Exercise regularly
Regular exercise is also essential to support digestive functions and prevent constipation.
This gets the bowel going and it can be emptied regularly.
7. Probiotic foods
Probiotics contain living microorganisms that build up the intestinal flora. In addition, they improve digestion and the immune system and are very useful in preventing constipation.
Consuming probiotic foods regularly can also help prevent gastrointestinal infections.
The following foods should therefore not be missing in your diet:
- kefir
- Natural yoghurt
- Kombucha
- Miso soup
- pickled cucumbers
8. Natural laxatives
Natural laxatives aid digestion and stimulate bowel movement. They contain fiber, water and antioxidants and help prevent constipation.
These include, for example, the following foods:
- Aloe vera
- papaya
- Pineapple juice
- Pitaya (dragon fruit)
- warm water with lemon
- kiwi
- Flaxseed water
- Figs
9. Do not hold back bowel movements!
If you have an urge to defecate, do not hold it back as it is bad for your bowel health and digestion. It is best to always go to the toilet immediately when your body gives you a sign of it!
This can help prevent inflammation, gas, and pain.
If you suffer from constipation, keep these tips in mind, they can be easily put into practice.
