Drinking plenty of water is essential to avoid discomfort caused by chronic constipation. Excessive consumption of tea and coffee can dehydrate the body and cause constipation. Eating early at night and exercising for 20 minutes daily are essential for intestinal health. If the symptoms are severe, do not hesitate to seek the advice of a doctor.
These habits will help facilitate the digestive process and eliminate waste accumulated in the intestines:
1. Warm water as soon as you wake up in the morning
Drinking one or two glasses of lukewarm water on an empty stomach in the morning helps speed up the movement of the intestines (peristalsis). Adding a little lemon juice to it is more effective in eliminating toxins from the digestive system.
2. Foods rich in fiber
A lack of fiber in the diet is the main reason for constipation.
Solution: Include plenty of bran cereals, oats, fruits (especially papaya and guava), and vegetables. Fiber thickens the stool and facilitates excretion.
3. Soaked fenugreek or chia seeds
Eat a spoonful of fenugreek or chia seeds soaked in water overnight in the morning. The soluble fiber in these will make the intestines flexible and help in easy bowel movements.
4. Papaya and fruits
The enzyme ‘Papain’ in papaya helps in speeding up digestion. Eating a piece of papaya or fruit after dinner will help in easy bowel movement the next morning.
5. Yogurt with fruits
Drink a glass of yogurt with a little fruit and ginger after lunch. This will help reduce gas and maintain good bacteria in the intestines.
