Constipation can be a fairly uncomfortable problem to deal with on a daily basis. If you are looking for natural and effective solutions, look no further! Here is 3 tips from grandmother simple and effective to facilitate your trip to the toilet in case of constipation.
1. Increase your intake of soluble fiber and oat bran
Incorporating soluble fiber into our diet is essential to ensure good intestinal transit. Soluble fiber has the ability to absorb water and form a gel that softens the stool, making it easier to pass. Among foods rich in soluble fiber, we find in particular:
- THE Oat branrich in soluble and insoluble fiber, naturally promotes intestinal contractions.
- Fruits such as apples, pears or even plums.
- Vegetables such as carrots, squash or even sweet potatoes.
- Legumes like lentils, kidney beans and chickpeas.
To take advantage of these benefits, it is recommended to gradually integrate these foods into your diet and drink enough water to promote their action. A sudden increase in fiber consumption can lead to bloating and digestive discomfort.
2. Drink warm lemon water to boost your digestion
One of the common causes of constipation is dehydration, as water helps soften stools, making them easier to pass. Drink regularly hot lemon water can help relieve constipation by encouraging healthy functioning of the digestive system and improving hydration.
To prepare this drink, simply squeeze the juice of half a lemon into a cup of hot water and drink this mixture on an empty stomach, preferably first thing in the morning when you wake up.
The role of vitamin C in combating constipation
Citrus fruits such as lemon are rich in vitamin C, which also helps improve intestinal motility. Indeed, this vitamin helps increase the production of collagen which promotes proper functioning of the digestive system, while acting as a mild laxative to facilitate transit.
3. Massage and relax your stomach to stimulate intestinal contractions
Gentle, regular abdominal massage can help stimulate intestinal contractions and encourage bowel movements, especially if you are dealing with pain or discomfort related to constipation.
Abdominal massage technique to relieve constipation
Follow these simple steps for effective self-massage:
- Lie on your back, with your legs slightly apart and your knees bent.
- Place your hands flat on your stomach, at lower abdomen level.
- Massage delicately following the direction of the intestine, that is to say going from bottom to right to top, then crossing horizontally to the left and finally going down to the left. Do not hesitate to use a massage oil to facilitate movements and provide an additional relaxing effect.
- Repeat this massage for 5 to 10 minutes, depending on your needs and feelings.
Remember that each person is unique and that these tips can vary in their effectiveness depending on the individual. It may be helpful to experiment with different methods to find the ones that work best for you.
Also note that in cases of persistent constipation accompanied by severe abdominal pain, it is best to consult a healthcare professional to rule out any underlying medical problems.
