Constipation can be extremely uncomfortable and frustrating. If you’re looking for a quick fix, here are three tips from a gut health doctor that can help you get instant relief.
1. Foods rich in fiber: Figs, a natural remedy
In a popular TikTok video, naturopathic doctor Janine Bowring, ND, shares one of her secrets to quickly relieving constipation: figs. Figs are rich in fiber, which helps increase the weight and size of stools, making them easier to pass. Other high-fiber foods recommended by the Cleveland Clinic are prunes, bran cereal, oranges, pineapples, berries, mangoes, avocados and papaya.
2. The importance of hydration
To keep things moving, it’s essential to be properly hydrated. When you don’t drink enough water, your stools can become dry and hard, making them difficult to pass. Experts recommend that men consume around 15.5 cups of fluids per day, and women 11.5 cups. Remember that water from food makes up about 20% of your daily fluid intake. Avoid drinks that dehydrate you, such as those containing caffeine, sugary drinks and alcohol.
3. Coffee and olive oil, a powerful duo
Coffee is known to stimulate digestion. A recent study showed that coffee stimulates gastric and intestinal secretions. Add a tablespoon of olive oil to your morning cup of coffee. A 2021 study found that olive oil effectively helps relieve constipation. Additionally, olive oil contains polyphenols that reduce inflammation in the gastrointestinal tract and promote the growth of beneficial bacteria. For all these benefits, don’t hesitate to add a tablespoon of olive oil to your morning coffee.
In addition to these tips, it is important to take care of yourself as a whole. Exercise regularly, avoid processed and fried foods, and try to elevate your feet when sitting on the toilet. However, if you suffer from chronic constipation or the problem persists, it is essential to consult a doctor. Certain medications and underlying health conditions can cause constipation.
Please remember that the tips in this article are suggestions only and do not replace the advice of a healthcare professional. Always consult your doctor if you have health problems or are taking medications. For more wellness tips, sign up for our daily newsletter.
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