Being "constipated" is much more than a physical discomfort; it is a barrier that prevents us from enjoying our well-being, generating heaviness, and that can come to seriously affect our day-to-day life.
When we suffer from it, the first question that comes to our mind is what is good for constipation. And, although each organism is different, there are habits, foods, and strategies that can favor the functioning of the digestive system and improve intestinal motility.
Why does constipation occur?
The first thing to understand is that intestinal transit depends on multiple factors; from diet to lifestyle or the balance of the intestinal microbiota. Once we are clear about this, these are the most common causes:
-
Diets poor in fiber.
-
Low water intake.
-
Sedentary lifestyle.
-
Changes in routine.
-
High stress levels.
-
Alterations in the intestinal microbiota.
-
Slow digestions.
When the natural movement of the intestine slows down, feces remain longer in the colon, which causes them to lose water and become harder, making their evacuation difficult.
What is good for constipation in adult people?
As we go on completing years, our digestive system can become a bit more "lazy." Chronic stress, a sedentary lifestyle, and changes in diet are determining factors. If you wonder what is good for constipation in adult people, the answer we find in a 360º approach that combines habits, movement, and a smart nutrition.
Maintain a good hydration
Without water, fiber cannot fulfill its function. Imagine the intestine as a slide: if there is no water, nothing slides. For feces to have the appropriate consistency and be able to advance without effort, it is indispensable to drink at least 2 liters of water a day. A good trick is to start the morning with a glass of warm water, which will help awaken the gastrocolic reflex and put in motion the intestinal movement.
Quality fiber
Not all fiber is equal. To combat constipation in adults, we need a good balance between soluble fiber (which forms a gel and softens feces) and insoluble fiber (which adds volume and accelerates the passage).
-
Excellent sources: Chia and flax seeds (previously hydrated), oats, legumes, kiwi, and green leafy vegetables.
-
Important note: If you increase fiber but not water, the contrary effect could happen and increase obstruction.
Perform physical activity
Exterior movement generates interior movement. Walking, running, or practicing yoga stimulates the muscles of the colon. A sedentary lifestyle is one of the greatest enemies of regular transit. Activities as simple as walking 20 minutes after eating can make the difference.
Establish regular schedules
Trying to go to the bathroom at the same time each day helps educate the intestine. Many people find useful to take advantage of the natural reflex that appears after breakfast.
What is good to take for constipation?
If after these changes you do not notice improvement, we are going to tell you what is good to take for constipation when the problem becomes recurrent. It is the moment to look toward what we ingest to give an extra push to our system, and by luck, there exist natural options and advanced supplements that can restore balance without resorting to irritating laxatives that damage the mucosa.
Foods with a regulating effect Some foods stand out for their capacity to favor digestion and intestinal transit:
-
Prunes.
-
Kiwi.
-
Yogurt with ferments.
-
Extra virgin olive oil.
When they are consumed in a habitual way, they can help maintain a more regular digestion.
Digestive infusions
Plants such as fennel, anise, or mint can help improve digestion, reduce bloating, and favor intestinal movement.
Digestive complements
In some cases, it can be useful to incorporate supplements that help improve digestive functioning and support different processes related to digestion
Here is where formulas designed to act in an integral way on the digestive system can come into play like digestya, thought for people who have constipation, gases, or who go to the bathroom in an irregular way, based on clinically proven ingredients and patents like GutGard® and DigeZyme®.
Habits that prevent constipation
In addition to knowing what is good to take for constipation, we must pay attention to how we go to the bathroom. Human physiology is designed for a specific posture that nowadays we have forgotten.
The squatting posture
The use of the modern toilet creates an angle in the rectum that counterfeits evacuation. Placing a small stool under the feet to elevate the knees above the hip aligns the rectum and allows gravity to do its work, facilitating enormously the expulsion without effort.
Listening to the call
The "defecation reflex" is a powerful but ephemeral signal. If we ignore the need to go to the bathroom because we are away from home or in a hurry, the colon continues absorbing water from the feces, making them each time harder and more difficult to evacuate later. Respecting the times of our body is fundamental to avoid that constipation becomes chronic.
Management of stress and the enteric system
The intestine is our "second brain." When we are in a state of constant stress (activated sympathetic system), the body prioritizes survival over digestion. This stops intestinal movement. Practicing deep breathings or relaxation techniques helps activate the parasympathetic system, which is the one in charge of the processes of "rest and digestion."
And, although occasional constipation is very frequent and totally normal, it is recommendable to consult with a specialist if symptoms appear such as:
-
Persistent constipation during several weeks.
-
Intense abdominal pain.
-
Blood in the feces.
-
Unexplained weight loss.
In these cases, it is important to analyze the origin of the problem to establish the appropriate treatment.
Understanding what is good for constipation implies looking beyond point solutions and adopting habits that favor digestive balance in the long term. An nutrition rich in fiber, a good hydration, physical activity, and care for digestion are fundamental pillars to maintain a healthy intestinal transit.
