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How Do We Get over Constipation When We Say No More Pills?

How Do We Get over Constipation When We Say No More Pills?

Nobody likes to talk about constipation, but it’s actually a huge issue, affecting over 42 million people in the US, according to research. [1]

If this is such a big issue, what’s causing it?

Well, there are some common eating habits which contribute towards poor digestive health, and we’ve listed them below.

Any of these ring a bell?

Not eating enough fibre

Fibre is material that your body can’t digest, and getting enough of it helps prevent constipation, by providing material for a stool to form around. Fibre is found in plant foods like fruits, vegetables, grains and legumes. You can also take fibre supplements, although incorporating fibre into your diet naturally is normally a better option.

A sudden change in eating habits

Do you regularly experiment with new diets, or dramatically change your what you eat on a daily basis?

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A sudden change in eating habits can contribute to digestive problems as your body struggles to adjust. Avoid this by making any diet changes slowly and gradually, instead of making a big change all at once. This is true even if you’re switching to a healthier diet – even changing to a high-protein or high-fibre diet can cause problems if it happens too fast. [2]

Not drinking enough water

When did you last drink a glass of water?

Are you thirsty right now?

It’s easy to become dehydrated without realising, and this can contribute towards digestive problems. Drinking plenty of fluids ensures that stools stay soft, reducing the risk of constipation.

Try setting an alarm on your phone to remind you to drink water throughout the day, or keep a large water bottle handy at all times.

Being underweight or overweight

If you’re not at a healthy weight, that could be contributing to your digestive problems. Weight problems also indicate that there may be a problem with your diet. Seeing a dietician to discuss the issues you’re having and come up with a personalised diet plan is a good idea.

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Fibre is a help to relieve constipation

The most important thing to look for is fibre.

There are two types of fibre, soluble and insoluble, and it’s important to get a good balance of both.

Insoluble fibre makes your stool bulkier, which helps it to pass through your system. Soluble fibre attracts water, which makes stools softer and easier to pass.

It’s really important to introduce fibre to your diet gradually, and drink plenty of fluids at all times. If you don’t do this, you could risk making the problem even worse.

Foods that you should eat to avoid constipation

Ready to change your diet and improve your digestion?

Have you ever tried any of these foods that help you poop? Try adding them – you’ll be surprised by how much better you feel.

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Strawberries

Strawberries have edible seeds, which makes them high in fibre and great for digestion. They’re also really tasty, and easy to add to a dessert or enjoy as a sweet snack.

Black beans

Black beans contain plenty of soluble fibre, which makes them a great choice if you need more fibre but aren’t keen on eating loads of fruit and veg. Add black beans to a chilli, or use them to make delicious meat-free tacos.

Prunes

Has your gran ever recommended these to you?

She knows what she’s talking about.

Prunes are high in fibre, and also contain sorbitol, a natural laxative. You can eat prunes whole, add to a smoothie, or drink prune juice. This food is often recommended by doctors – a good indication that it works.

Broccoli

Broccoli includes lots of insoluble fibre, which is essential for healthy digestion. Add it to soups and stews, or steam as an easy side dish. Try to incorporate plenty of vegetables in every meal to keep things running smoothly.

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High-fibre cereal

Next time you go down the cereal aisle, look out for boxes that say ‘high in fibre’ – usually bran flakes or muesli. These cereals are a great way to kickstart your digestive system and set you up for the day.

Oatmeal

Oats contain soluble fibre that will help your digestion, and they also make a super-filling breakfast. Try adding fruit for an extra boost of fibre in the morning.

Constipation is a huge problem for many people, but it doesn’t have to be.

A few simple changes your diet can make a massive change to your digestive health – try it today.

Reference

More by this author

Eloise Best

Eloise is an everyday health expert and runs My Vegan Supermarket, a vegan blog and database of supermarket products.

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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