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Constipation

Get your gut moving: 10 proven tips

Constipation can affect anyone – whether due to poor diet, stress or lack of exercise. People affected often feel tired, bloated and uncomfortable. A healthy digestion is crucial for overall wellbeing. So how can you gently get your gut moving again?

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Flaxseeds and psyllium husks for stool regulation
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Stir one to two tablespoons of ground flaxseeds or psyllium husks into water or yoghurt daily. These bulking agents absorb water in the bowel, soften the stool and thereby make bowel movements easier.

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Prunes and prune juice as a natural laxative
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A glass of prune juice or a few dried prunes each day act as a gentle laxative because of their sorbitol and natural sugar content. This helps relieve constipation in a natural and mild way.

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Herbal teas to soothe the digestion
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Drink a cup of chamomile, peppermint or fennel tea daily to calm your gastrointestinal tract and support digestion. The plant ingredients have relaxing and antispasmodic effects.

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Probiotics to support the gut flora
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Include fermented foods such as kimchi or sauerkraut in your diet. The probiotic cultures they contain strengthen the gut flora and help regulate digestion in the long term.

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Oils as a digestive aid
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Add a tablespoon of flaxseed or olive oil to your meals, especially breakfast. The healthy fats they contain promote fat digestion and ease passage through the bowel.

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Heat application for abdominal cramps
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When you have discomfort, place a hot water bottle or a cherry stone cushion on your abdomen. The heat relaxes the intestinal muscles, relieves cramps and improves blood flow in the abdominal area.

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Toilet stool for better evacuation
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Use a toilet stool to raise your feet while having a bowel movement. This straightens the rectum and helps achieve a natural and complete evacuation.

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Castor oil only for acute constipation
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Use it only short-term if other methods are insufficient and acute constipation occurs. Because of its strong effect, it should not become routine and should always be discussed with a doctor.

Increase fibre gradually

Include fibre-rich foods such as whole grains, legumes and fresh vegetables in your diet and increase their amount slowly.

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Drink enough for softer stools
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Drink at least 1.5 litres of fluids daily, preferably water or unsweetened tea. Adequate fluid intake is essential for fibres and bulking agents to work properly and for the bowel to function well.

editorial.facts

Constipation affects roughly one fifth of the population and can have various causes. In so-called functional constipation there are no organic diseases present, whereas secondary constipation is often caused by an underlying medical condition that needs treatment.
The gut has its own nervous system, the so-called enteric nervous system, which controls intestinal movements and can often be impaired in constipation.