What to do about constipation

1. Drink enough water

One of the main causes of constipation is a lack of hydration. Your intestines need fluids to be able to remove waste smoothly. Drink at least 1.5 to 2 liters of water daily and start your day with a glass of lukewarm water with lemon to help your digestion.

2. Eat fiber-rich foods

Fiber adds bulk to your stool and helps your bowels work more efficiently. Choose fiber-rich foods such as:

• Whole grains (oats, quinoa, brown rice)

• Legumes (lentils, chickpeas, beans)

• Vegetables (carrots, broccoli, kale)

• Fruit (plums, figs, apples with skin)

• Nuts and seeds (linseed, chia seeds, almonds)

3. Exercise regularly

Exercise stimulates bowel activity. Walking, yoga and light cardio exercises help your bowels to function more regularly. Try to exercise for at least 30 minutes daily to support your digestion.

4. Think about your intestinal flora and possible pathogens

If you have tried everything and still have no results, there may be a deeper cause such as a disturbed intestinal flora, the presence of pathogens or parasites. For personal advice and guidance, I advise you to make an appointment with me.

5. Probiotics for healthy intestinal flora

A disrupted intestinal flora can contribute to constipation. Fermented foods such as kefir, sauerkraut, kimchi and yogurt contain natural probiotics that promote intestinal health. A probiotic supplement can also help with long-term intestinal problems.

6. Avoid processed and sugary foods

Processed foods that are low in fiber and high in sugar can slow down your bowel movements. Avoid fast food, white flour products, and sodas, and choose natural, unprocessed foods instead.

7. Relaxation and stress reduction

Stress has a direct impact on your digestion. Chronic stress can disrupt bowel function and worsen constipation. Try relaxation techniques such as breathing exercises, meditation or a warm bath to help calm your body and bowels.

8. Natural laxatives and herbs

Some herbs and foods can help with slow bowel movements:

• Aloe vera juice – Has a soothing effect on the intestines.

• Psyllium fiber – Absorb water and soften stools.

• Plum juice – Natural laxative due to the high sorbitol content.

• Ginger tea – Stimulates digestion.

9. Emotions play a role

Emotions also play a big role in constipation. What are you holding on to? Unprocessed emotions can manifest physically in slow digestion. 

10. Stomach Health and Constipation

In addition, the stomach is the conductor of the entire digestion. If there are problems with your stomach, you can also suffer from constipation. The less pH of your stomach, the more chance of constipation. A cause can be stomach bacteria are.