Constipation problems – Why they occur and how to avoid them

Carlos Sánchez 5 min. of reading Well-being habits Leave a comment

There are many people who suffer from bowel problems daily and who have to struggle with constipation in silence.

There is no doubt that a diet low in fibre and the high level of work activity outside the home that everyone has nowadays are some of the causes that can be found. However, there are also a large number of supplements and products on the market, all of which are natural laxatives to improve intestinal transit.

Index

1 What are the causes of constipation problems?
2 Tips to avoid constipation
3 Food supplements to prevent constipation
4 Related links:

What are the causes of constipation problems?

It does not always occur because of low dietary fibre intake (although it is an important health factor) as there may be several aspects that jointly promote its occurrence. One of the few known is increased water intake to boost hydration.

Let’s look at the main causes of why constipation problems appear in our health.

Poor nutrition

A diet rich in fatty foods (which inhibit gastric movements) and which does not provide enough fibre, is detrimental to intestinal transit.

Hydration is also important

Not drinking enough water can make your digestive system not as lubricated as it should be, which makes your stools harder and therefore contributes to even more straining when you defecate. Drink water regularly even if you are not thirsty.

Sedentary lifestyles

In order for the stool to pass into the rectum, the bowel must contract. The abdomen must also do better at the time of evacuation.

On the other hand, exercise helps both to mobilise the muscles in this area and improve intestinal transit, as well as to avoid being overweight, which is also related to this problem.

Time mismatches

When the urge to go to the toilet is inhibited (because we are all away from home, at work…) the anus contracts. If you often postpone this moment, the anus can become accustomed to contracting instead of relaxing in response to the urge to defecate. Moreover, delaying bowel movements makes it easier for the faeces to harden, which then makes it more difficult to pass them.

Tips to avoid constipation

Get up early enough to have a leisurely breakfast of healthy, fibre-rich foods (fruit) and try to go to the toilet at the same time without rushing.
Increase your water intake outside of meals. It is recommended to drink at least one and a half litres of water every day for everyone’s health. Food recipes with cooked water can also help our organism more.
Increase dietary intake of products rich in vitamin C (citrus fruits and some fruits at breakfast) and fibre (fresh fruit with skin, vegetables, nuts, wholemeal products or pulses).
When eating fruit, do not remove the skin as this is where most of the fibre in food is concentrated.
Establish a fixed schedule of 5 or 6 meals: with proteins, fats and carbohydrates, three main meals and several between meals, eat slowly, do not leave more than 4-5 hours between your meals.
Try to reduce your stress level, as it triggers the same physiological response as caffeine. It is advisable to practice relaxation techniques or yoga.
Exercise moderately, at least 20 minutes of walking a day.
Introduce laxative products or supplements into your diet to help you get rid of constipation.

There are a lot of people who have to use complementary products against constipation in their diet which, in a natural way due to their ingredients and properties not ingested in food, will help to solve the problem.

Food supplements to prevent constipation

On the one hand, we can highlight supplements that aid digestion, such as psyllium. It is a source of soluble fibre (hemicellulose), as is the case with the beta-glucans from oats, but clearly more effective chia seeds and flaxseeds, konjac and even pectin.

On the other hand, we can also point out food supplements such as turmeric a natural remedy to relieve symptoms of indigestion or slow digestion.

Turmeric has always been associated with improving the digestion of food, as it contains fibre, especially fats, and is an effective natural fibre health remedy for heavier digestions, helping to digest a large or very high-fat meal.