When sufficient quantity of fiber or water goes missing in the body, constipation tend to occur. Although this is the main reason of constipation but this is not all. The other reasons that lead to constipation are too little exercise, or side effect of some drug. Once or probably more in life, everyone tend to experience constipation. However, there are safe & gentle natural methods now that can become a great help in providing relief from constipation. At least these are reliable & thousands times better than the drug that induces chemicals in the body. All you need to do is, minor adjustment in your daily schedule that too until you overcome this problem. In this article, you will be introduced to 3 natural ways to avoid constipation. Read on to know more about them.
3 DIY Ways To Deal With Constipation
1. Increase Consumption Of Fiber
As it is said that constipation can be the result of shortage of fiber in the body therefore if somehow you could increase the fiber in the body, you actually could get a solution to the problem. Consuming more of fiber will help in quicker & smooth bowel movement. According to the experts, you should be having at least 20-35 grams of fiber daily. Some of the good sources of fiber comprise of berries & other fruits that are composed of edible skin such as apples & grapes. Among vegetable, the sources are carrots, spinach, cauliflower, navy, beans, black-eyed peas & many other.
2. Drink More & More Water
In constipation, you experience dry & hard stool, therefore the more of water you drink, more likely the chances of getting better becomes. Moreover, at the time of increasing fiber in the body, it becomes essential to increase the intake of water also. Men should be drinking 3 liter (13 cups) of water everyday while female should aim for 2.2 liter (9 cups) per day. While increasing your water intake, avoid taking more of caffeinated beverages like coffee & sodas or alcoholic drinks. Also keep away from diuretic drinks as they becomes responsible for more of fluid loss through increased urination. Moreover, this is also a reason for the worsening of constipation.
3. Eat Prunes
Prunes are high in fiber & also sorbital, a compound helpful in loosening sugar thus responsible for relieving constipation naturally. Sorbitol also is a colonic stimulant helpful in reducing the transit time of stool. In case you are not in love with the unique taste of prunes, extract its juice & then drink. However, eating them raw is better as its juice contain less amount of fiber .