Eight Solutions for Alleviating Chronic Constipation

In our daily lives, maintaining a healthy digestive system is crucial for overall well-being. Here are some natural methods and food sources that can aid in digestion and help alleviate constipation.

Kiwi fruits contain actinidin, an enzyme that promotes movement in the upper gastrointestinal tract. This makes them a great addition to your diet for a smoother digestive process.

Whole grains, such as brown rice and oats, provide sustained fibre that adds weight to stools, speeding passage through the intestines. They are also a rich source of essential nutrients.

Pulses, including lentils, beans, peas, and chickpeas, deliver fibre along with zinc, folate, potassium, and vitamin B6. These nutrient-dense foods are a staple in many diets for good reason.

Bone broth provides additional benefits through collagen and minerals that support digestive tract health. It's a comforting and nourishing choice for those seeking to boost their digestive health.

Ginger, known for its calming properties, reduces pressure on the lower intestines and decreases accompanying symptoms like cramping, bloating, and nausea.

Clear soups, especially those made with bone broth, add moisture to stools while providing easy-to-digest nutrition. They are a gentle yet effective way to aid digestion.

Fennel seeds increase gastric enzyme production, helping food move through the colon more efficiently. They can be added to meals or brewed as a tea for a flavourful digestive aid.

Stewed apricots offer a more palatable alternative for constipation relief with similar effectiveness to prunes. Their sweet flavour makes them a pleasant choice for those seeking relief.

Prunes and prune juice remain the gold standard for natural constipation relief due to their high sorbitol content. This natural laxative helps soften stools and stimulate bowel movements.

Lemon water activates the digestive system through citric acid stimulation of gastric juices. Starting your day with a glass of lemon water can help kick-start your digestion.

Olive oil, when taken on an empty stomach, provides mechanical lubrication for the digestive tract. This simple remedy can help ease constipation and promote regularity.

Gentle physical activity stimulates intestinal contractions and promotes bowel movements. Regular exercise, such as walking or yoga, can help keep your digestive system functioning optimally.

Elevating knees above hips while maintaining a straight back can trigger bowel movements. This simple position can help stimulate the digestive system and encourage regularity.

Regular eating schedules help establish consistent bowel patterns. Eating at the same times each day can help regulate your digestive system and prevent constipation.

Fish oil, flaxseed oil, and hemp seed oil can be added to smoothies or taken as supplements for omega-3 fatty acids. These healthy fats are essential for maintaining a healthy digestive system and can help reduce inflammation.

Whole food sources like salmon, avocados, and walnuts provide omega-3s along with other beneficial nutrients. Incorporating these foods into your diet can help support your digestive health and overall well-being.

Positioning matters more than most remedies in resolving constipation naturally. By making simple adjustments to your daily routine, such as changing your sitting position or increasing physical activity, you can help alleviate constipation and improve your digestive health.

Most people never try natural remedies for constipation before reaching for laxatives. However, by incorporating these natural methods and food sources into your daily routine, you can help maintain a healthy digestive system and potentially avoid constipation altogether.