Are you constantly having Constipation and you are tired of taking drugs, then read this article to learn how you can treat your constipation without taking drugs.
Natural Treatment Of Constipation
Pears are another fruit rich in fiber, with about 5.5 grams of fiber in a medium-sized fruit (about 178 grams). That is 22% of the recommended daily fiber intake . Alongside the fiber benefits, pears are particularly high in fructose and sorbitol, compared to other fruits. Fructose is a type of sugar that is poorly absorbed in some people. This means that some of it ends up in the colon, where it pulls in water by osmosis, stimulating a bowel movement. Pears also contain the sugar alcohol sorbitol. Like fructose, sorbitol is not well absorbed in the body and acts as a natural laxative by bringing water into the intestines. You can include pears in your diet in a wide variety of ways. Eat them raw or cooked, with cheese or include them in salads, savory dishes and baked goods.
Dehydration is a common cause of constipation, and drinking plenty of water can often help to ease or resolve the symptoms. When a person becomes dehydrated, their intestines cannot add enough water to stools. This results in hard, dry, and lumpy stools and can lead to constipation.
Probiotics, such as Saccharomyces boulardii, Bifidobacterium longum, Lactobacillus rhamnosus, and Lactobacillus acidophilus, are live microbial organisms that are naturally present in the digestive tract. Some of the ways they are thought to promote health include suppressing the growth of potentially harmful bacteria, improving immune function, enhancing the protective barrier of the digestive tract, and helping to produce vitamin K. Some preliminary evidence suggests that probiotic supplements may improve constipation. One study, for instance, looked at the effect of a probiotic beverage containing a strain of beneficial bacteria called Lactobacillus casei Shirota (65 milliliters a day) or a placebo in people with chronic constipation.
The probiotic drink resulted in significant improvement in severity of constipation and stool consistency. Another study examined the effectiveness of another strain of probiotics on constipation in children and found no effect. Eighty-four children between two and 16 years of age with constipation took lactulose (a laxative) plus a probiotic supplement containing lactobacillus GG or lactulose alone. After 12 and 24 weeks, lactobacillus was not more effective than lactulose alone at treating constipation.
BEANS, PEAS AND LENTILS
Beans, peas and lentils are also known as pulses, one of the cheapest, fiber-packed food groups you can include in your diet. For example, 182 grams of cooked navy beans, the type used for baked beans, contains a whopping 19.1 grams of fiber, which is almost 80% of the recommended daily intake. Furthermore, in just 99 grams of cooked lentils, there are 7.8 grams of fiber, meeting 31% of your daily needs.
Pulses contain a mix of both insoluble and soluble fiber. This means they can alleviate constipation by adding bulk and weight to stools, as well as soften them to facilitate passage.To include more pulses in your diet, try adding them to soups, blending them to make healthy dips, including them in salads or adding them into ground-meat dishes for extra bulk and taste.
Broccoli contains sulforaphane, a substance that may protect the gut and ease digestion. Sulforaphane may also help to prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion. In a 2017 study, healthy people ate either 20 g of raw broccoli sprouts or 20 g of alfalfa sprouts every day for 4 weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and quicker bowel movements.
Castor oil has a compound that when digested stimulates the small and large intestines. Swallow one to two teaspoons quickly on an empty stomach and give it eight hours to work its magic. Tastes nasty but it works!
Essential for regular bowel movements, exercise stimulates the contraction of the intestinal muscles, speeding the passage of stools. A regular exercise regimen, which may involve a daily walk, yoga, or swimming, can help the digestive system. Exercise also helps you manage stress, which can improve your digestion.
ADEQUATE FLUID INTAKE
Making sure you drink enough fluids such as water may help some people with constipation. Fluids make bowel movements softer and easier to pass. Most healthy people can meet their hydration needs from normal drinking behaviors (such as drinking beverages at meals) and by letting thirst be their guide. If you are adequately hydrated, drinking additional water may not help relieve your constipation. We don’t just get fluids from water. Coffee, tea, juice, fruits, vegetables, fluids used in recipes, and other foods and drinks all count towards your daily intake.
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