Having trouble doing “it” going lately? And by “it,” I mean your bowel movements. Let’s face it, it might be a bit of gross topic, but it needs to be talked about. Everybody poops, that’s normal. What’s not normal is when you don’t or can’t poop. While it is a little troubling, you needn’t worry too much. A lot of people suffer from constipation. In fact, it’s quite common, especially in America where most diets don’t really consist the amount of fiber our body needs to regulate bowel movement. Constipation is also more common in women because of the slower movement of food through their intestines. Although it is common, it can be a (literal) pain in the butt. Pooing while constipated can become painful and not having regular bowel movements can leave you feeling bloated and uncomfortable. Wondering if there is a quick fix for constipation? There are actually a lot of easy and effective ways to get immediate relief from constipation. Here are 5 quick and easy fixes for immediate constipation relief that you can do at home:
Constipation usually means that you are not getting enough fiber in your daily diet. So, fiber up! Foods that have a lot of fiber include: cereal, bread, brown rice, bran, granola, and many more! Just make sure to look for whole grain products. Other fiber-filled foods also include vegetables such as: carrots, brussel sprouts, asparagus, peas, avocado, and broccoli. Those are just a few of the variety of vegetables high in fiber. High fiber fruits include: raspberries, pears, apples, strawberries, bananas, oranges, and many more. It doesn’t have to be all veggies and grain, you can also have a yummy fruit snack to get your fiber fix. To get fiber throughout the day, have some whole grain cereal for breakfast and add a bit of fruit to it to make it even tastier and healthier. For lunch, eat a sandwich on whole grain bread with added avocado. For dinner, make a tasty stir-fry with all the high fiber vegetables and pair it with some brown rice. Yum!
Besides eating more fiber rich food, you also need to wash them down with a lot of water. So drink, drink, drink! Try to drink at least 8 glasses of water every day. I know it may seem like a lot, but your tummy and skin will be thanking you if you do it. Remember to always take a bottle of water with you everywhere. Keeping hydrated is one of the most important things you should do to keep healthy. So, whatever you are doing or wherever you are going, never forget to drink water from time to time. Water will help flush out all the toxins that you’ve consumed and help move waste through your body. A good indicator that you are fully hydrated is a visual urine test - if your urine runs clear or almost clear, you know that you are excellently hydrated! If your urine is yellow, drink up!
Get Your Smoothie On
If you want an even more effective way of including fiber in your diet, just throw them all in a blender! Mixing up different fruits and veggies all together in one high fiber concoction will be great for your tummy. For example, throw in ½ an avocado in a berry smoothie with fruits like bananas and apples. You won’t even taste the avocado and it will be a great solution for constipation. Adding fruits not only makes it taste better, but also gives you different combos of high fiber foods in one sitting! It’s also fun to experiment with different recipes to see what combinations taste the best. Pretty soon, you’ll be making your own high fiber recipes that are not only good for your body, but also delicious!
The best way to get your tummy moving is to get yourself moving! Get some regular exercise to get your bowels moving along. A lot of people feel like they need to poo after a good workout, that’s because working out helps your digestion and the constant motions of running or bouncing will help the food go through your intestines quicker. Pro tip: squats a great exercise to help your bowel movements. If you can’t fit in an hour sweat sesh, or if you’re making excuses to avoid the weight room, you should aim to walk for at least 30 minutes every day. Walking is great low-impact cardio that can help you sweat a bit and regulate digestion. Additionally, the more you exercise and sweat, the more you will be thirsty, causing you to drink more water and keep your bowels moving by keeping hydrated.
Certain teas have some properties that help out with bloating and constipation. Teas with natural properties that aid constipation include: black tea, peppermint tea, chamomile tea, green tea, dandelion tea, licorice tea, and senna leaf. These teas can help increase metabolism and movement in your bowels so you are able to go to the bathroom more easily. Some people claim to get immediate constipation relief after they’ve had a cuppa. The hot water also helps to soothe your tummy and melt all the grease that may have hardened up if you like drinking cold water after a meal. If you want a relaxing time but also want to relieve your achy tummy, try having tea time every day to soothe your tummy and to create a time to relax.
If you feel a little embarrassed that you suffer from constipation, don’t be! It’s a pretty common thing to experience. Over 4 million Americans experience this, so you don’t have to worry if you suffer from it either. There are a lot of ways to quickly get some relief from constipation without having to go to the doctor or buying all harsh laxatives. Going natural is always better. Your body will be thanking you for it in the long run. So get a start on changing up a few things in your diet by adding fiber, water, smoothies, and get moving to get your tummy feeling good.