Since the pandemic began, many have begun to take care of their diet. However, many have a problem with constipation, which can realistically be solved with diet.
You may have one of these foods in the kitchen that can help you solve this problem.
1. Sesame relieves constipation
According to research published in the International Journal of Applied Science and Engineering Technology Research, the popular sesame seed is an excellent home remedy against constipation.
The oil composition of these seeds acts on the intestines as a moisturizer, which helps when the problem is in dry stools. Add sesame seeds to morning cereals or salads, and you can grind it in a coffee grinder and sprinkle it in any dish as a spice.
2. And molasses helps
One tablespoon of black molasses before bed should solve your problem with constipation by morning. Black molasses is cooked and concentrated three times so that it has a very high percentage of vitamins and minerals, especially magnesium, and that will certainly help alleviate constipation.
The success of this method was proven by a study published last year in the Journal of Ethnopharmacology.
3. Increase fiber intake
Fiber acts on the intestines as a means of "unclogging": it collects food and waste materials in the intestines and soaks them with water, which contributes to increasing the volume of stool and thus speeds up the passage of stool through the intestines.
Experts from the Mayo Clinic advise the intake of 20 to 35 g of fiber per day to maintain regular bowel movements. Foods rich in fiber are cereals, legumes, lentils, almonds, barley, various vegetables and fresh and dried fruits. All this can serve as a home remedy against constipation.
In any case, if you decide to start consuming more fiber, you need to drink more water than usual to make the stool soft and easier to pass through the intestines.
4. Drink mint or ginger tea
Peppermint and ginger have been shown to be effective in constipation, as well as in many other digestive diseases. Peppermint contains menthol, which has an antispasmodic effect and thus relaxes the muscles of the digestive tract.
Ginger is a medicinal plant that "warms", ie encourages more intensive production of heat in the body and thus can speed up slow digestion. Ginger tea is a better choice than tablets because the hot water itself has a stimulating effect on digestion. Another good choice is dandelion tea, which has a mild laxative effect and at the same time cleanses the body of toxins.
5. Healthy fats
Olive oil, walnuts and avocados contain healthy fats which, according to experts from Harvard Medical School, help to "lubricate" the intestines and thus facilitate the removal of the contents.
A salad of green leafy vegetables that are rich in fiber and a topping of olive oil and a handful of walnuts or a spoonful of ground walnuts spread on a slice of bread or toast are great choices.
Even if you pay attention to your body weight, healthy fats are necessary for the normal functioning of basic body functions. Another advantage is that they provide a feeling of satiety, so you will not be hungry again so soon after eating them or you will eat faster.
6. Water with lemon juice
Citric acid present in lemon juice acts as a stimulant on the digestive system and can help cleanse the body of toxins and alleviate the problem of constipation.
Squeeze lemon juice into a glass of water and drink it every morning or add lemon to tea. You will notice that such a refreshing drink acts as an instant stimulating stimulant, but it will also improve digestion in the long run. And do not hesitate to heat the water in which you will squeeze the lemon: hot or hot liquid also has a stimulating effect on the intestines.
7. Drink a cup of coffee for a quick fix
Coffee can stimulate the colon and speed up going to the toilet. Coffee also acts as a diuretic, so make sure you always drink water with it, otherwise you would only make constipation worse.
8. Raisins have been proven to work
Raisins are rich in fiber, but they also contain tartaric acid, which has a laxative effect. Speaking of fruits, cherries and apricots are also rich in fiber and can alleviate constipation.
Always eat this fruit in combination with a cup of yogurt, because it will bring probiotics into the body, which will certainly contribute to better bowel function.
9. Prunes
Three prunes have three grams of fiber, and they also contain a phenolic substance that stimulates intestinal contractions and causes the urge to urinate. Of the dried fruits, dried figs are also an excellent choice, which have an advantage because they swell less than prunes.
One of the very simple recipes that experts recommend for the correctness of the stool is to drink plum juice every day.
10. Castor oil
This medicine against constipation was known to our great-grandmothers. Cleveland Clinic experts also recommend the use of castor oil as a laxative: drink one or two teaspoons on an empty stomach and you should feel the result in eight hours. Why?
One of the ingredients of this oil is broken down and turned into a substance that stimulates the large and small intestine.
11. Exercise
The good news for anyone suffering from constipation is that one of the most effective solutions to the problem of constipation does not involve swallowing any ingredients. Experts from the Mayo Clinic advise exercise as the best way to increase the activity of the abdominal muscles.
Even just a 15-minute daily walk can help speed up the passage of food through the intestines. If you feel sleepy after eating, take a walk rather than lie down.
