5 Simple Ways to Relieve Constipation Naturally
Constipation is a common issue that affects millions of people worldwide. It can cause discomfort, bloating, and frustration, making it difficult to go about daily activities. Whether it’s occasional or chronic, constipation can take a toll on your body and your mood. However, there are natural and effective ways to combat constipation that don’t involve harsh laxatives or over-the-counter medications.
In this post, we’ll discuss the best five ways to deal with constipation, focusing on simple lifestyle changes and the benefits of incorporating probiotics like Probiotics Pro + 7 into your daily routine. These strategies not only address the immediate symptoms but also promote long-term digestive health. Let's dive in.
One of the most well-known and effective ways to alleviate constipation is by increasing your fiber intake. Fiber adds bulk to your stool, making it easier for your intestines to move it through your digestive system. The two types of fiber—soluble and insoluble—work together to support bowel movements.
Soluble fiber absorbs water, creating a gel-like substance that helps soften the stool.
Insoluble fiber acts as roughage, moving waste through the digestive tract more quickly.
Foods rich in fiber include:
Whole grains (brown rice, oats)
Vegetables (broccoli, spinach, carrots)
Fruits (apples, berries, pears)
Legumes (beans, lentils, chickpeas)
Most people don’t get the recommended 25-30 grams of fiber per day, so gradually increasing your intake can make a huge difference. If you're looking for a simple solution, you can also try a fiber supplement to complement your diet.
Pro Tip: Always pair increased fiber with water. Without enough water, fiber can actually worsen constipation, causing more bloating and discomfort.
Water plays a crucial role in keeping your digestive system running smoothly. When you’re dehydrated, your colon absorbs more water from the food you eat, leading to harder, drier stools that are difficult to pass.
To combat constipation, it's essential to drink plenty of water throughout the day. Aim for at least 6-8 cups of water daily, and increase your intake if you're physically active, live in a hot climate, or consume a lot of caffeine (which can be dehydrating).
Hydration is especially important when taking fiber supplements or eating high-fiber foods. Drinking enough water ensures that the fiber can do its job and keeps your bowel movements regular.
Bonus Tip: Try starting your day with a glass of warm water or herbal tea. Warm liquids in the morning can stimulate your digestive system, helping to get things moving.
Probiotics, the beneficial bacteria that live in your gut, play a vital role in maintaining healthy digestion and preventing constipation. A healthy balance of good bacteria can improve bowel function, reduce bloating, and ease the passage of stool.
While probiotics are naturally found in fermented foods such as yogurt, kefir, sauerkraut, and kombucha, taking a daily probiotic supplement can offer more targeted support. If you're struggling with constipation, a high-quality probiotic supplement like Probiotic Pro + 7 can be particularly effective.
Probiotic Pro + 7 contains a powerful blend of seven probiotic strains, including Lactobacillus acidophilus and Bifidobacterium, which are known to promote gut health by balancing the bacteria in your digestive tract. These strains help to soften stools, reduce bloating, and improve the frequency of bowel movements.
By incorporating Probiotic Pro + 7 into your daily routine, you’ll not only address the symptoms of constipation but also support your overall gut health. This product is particularly beneficial for those who experience ongoing digestive discomfort, as it provides comprehensive gut support with seven strains working in synergy.
Why Probiotic Pro + 7 works:
Bowel movement support: The probiotic blend helps regulate bowel movements by maintaining a healthy balance of gut bacteria.
Bloat and gas relief: These probiotics help reduce the buildup of gas and bloating, common symptoms of constipation.
Seven powerful strains: Each strain plays a unique role in promoting a balanced digestive system, leading to smoother, more regular bowel movements.
Taking Probiotic Pro + 7 is a proactive way to improve your digestion and prevent future bouts of constipation, offering a more holistic and long-term solution.
Healthy fats play a crucial role in digestion, including easing constipation. They help lubricate the intestines and facilitate the smooth passage of stool through the digestive tract. Including more healthy fats in your diet can help you stay regular while also offering additional health benefits like supporting heart health and brain function.
How healthy fats help with constipation:
Lubrication: Fats provide moisture and lubrication for the digestive tract, which can prevent dry, hard stools that are difficult to pass.
Stimulation of bile production: Healthy fats stimulate the production of bile, which helps break down fats and promotes digestion, contributing to more regular bowel movements.
Great sources of healthy fats include:
Olive oil: A tablespoon of extra virgin olive oil daily can help lubricate the intestines.
Avocados: Rich in fiber and healthy fats, avocados are a great addition to any diet
Nuts and seeds: Flaxseeds, chia seeds, and walnuts are excellent sources of healthy fats and also provide fiber.
Fatty fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which support overall gut health.
Incorporating these fats into your diet can improve digestion, reduce inflammation, and make it easier to pass stool, alleviating constipation.
While over-the-counter laxatives can offer quick relief, they often come with side effects like cramping and dehydration. Instead, opt for natural laxatives, which are gentler on the digestive system and promote healthy bowel movements without the harsh effects of synthetic options.
Prunes: Known for their natural laxative properties, prunes contain sorbitol, a sugar alcohol that helps soften stools.
Flaxseeds: High in both fiber and healthy fats, flaxseeds are another natural option that can ease constipation. Mix a tablespoon of ground flaxseeds into smoothies or yogurt.
Aloe vera juice: Aloe vera has long been used for its medicinal properties, including its ability to relieve constipation. However, be sure to consult with a healthcare professional before using aloe vera regularly, as it can be potent.
While natural laxatives are helpful for occasional constipation, they shouldn’t be relied on as a long-term solution. It's best to focus on the preventive measures we've discussed earlier: fiber, water, exercise, and probiotics.
Constipation can be uncomfortable, but with the right strategies, you can relieve symptoms and improve your overall digestive health. The combination of increased fiber intake, hydration, regular exercise, and incorporating a probiotic supplement like Probiotic Pro +7 will not only address immediate discomfort but also promote long-term gut health.
This high-quality probiotic contains the beneficial strains Lactobacillus acidophilus and Bifidobacterium, which are specifically designed to alleviate constipation, reduce bloating, and support regular bowel movements. By taking this probiotic daily, you’ll be investing in the future of your digestive health, ensuring that your gut stays balanced and comfortable.
Take control of your digestive wellness today with these simple, natural solutions and the power of probiotics.
References
Harvard Health Publishing - Constipation: Simple remedies to help your digestion This resource provides an overview of common causes of constipation and natural remedies, including fiber intake, hydration, and probiotics. Source: Harvard Health
Mayo Clinic - Constipation: Symptoms & Causes The Mayo Clinic explains the causes of constipation and recommendations for improving bowel movements, including increasing fiber, hydration, and physical activity. Source: Mayo Clinic
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) - Definition & Facts for Constipation This government source provides detailed facts about constipation, including the role of fiber, water, and probiotics. Source: NIDDK
Cleveland Clinic - Probiotics: What is it and How Does it Work? This article offers insights into how probiotics like Lactobacillus and Bifidobacterium help improve digestive health and manage constipation. Source: Cleveland Clinic
WebMD - Healthy Fats This page from WebMD explains the benefits of healthy fats in digestion, emphasizing their role in improving bowel movement and preventing constipation. Source: WebMD
American Journal of Clinical Nutrition - Dietary fiber and weight regulation A study highlighting the importance of dietary fiber in digestion, which helps alleviate constipation and supports healthy bowel movements. Source: AJCN
National Library of Medicine - Effect of Probiotics on Constipation This study discusses the positive effects of probiotics on relieving constipation by promoting healthy gut flora. Source: PubMed