Constipation is the most common problem in the world. A person gets suffered from it by medication, eating contaminated food, junk food, chaotic lifestyle, disease or lack of fluids. There are some symptoms through which you can easily recognize the constipation problem i.e. by feeling gas, bloating in the abdominals, pain during stools and dry & hard stools. You can prevent constipation with the following 7 most effective home remedies.
1. Add more fiber in the Diet
Your body needs both soluble and insoluble fibers. Person who is suffering from constipation should increase the fiber intake. You can consume whole grains, seeds, vegetables, beans, peas, oats, nuts and fruits. They will help the digestive system to absorb water and soften the stools.
2. Consume Prunes
Prunes consist of sugar alcohol sorbitol and have laxative effect. Prunes are effective in constipation and it helps food move through the digestive tract quicker to improve regularity.
3. Drink Plenty of Water
Dehydration is the main reason of constipation. Hydrate your body by drinking water, sprinkling water, juice and other fluids. Drink minimum 8 to 10 glasses of water to prevent constipation.
4. Eat High Protein and Low Fat Food
Add high protein and low fat food in your diet. Eating fish, brown eggs, peanut butter are beneficial in constipation. Avoid junk food. As we said earlier, drink plenty of water and eat more fiber will also help you in constipation. Avoid dairy products to prevent constipation.
5. Take the help of Probiotic Supplements
Some people have chronic constipation problem. They can take the help of probiotic supplements to prevent constipation but only after consulting your doctor. It improves the gut movements so that stools can pass easily.
Coffee is also beneficial to prevent constipation. As coffee is stronger than water and stimulates the muscles in digestive system. It contain small amount of soluble fiber which improves the balance and steadiness of gut bacteria.
7. Do Workout
Last but not the least do workout in routine and avoid longtime sitting. Doing regular workout will increase your breathing, boost your heart rate and help to stimulate your bowels. You can do dancing, swimming, cycling, walking, running or a cardio workout to prevent constipation.