Tips for Better Digestion
“The combination of fiber and natural sugar in prunes and dates make them work as natural laxatives”
Constipation can be uncomfortable
The good news is that you can take control of your digestive health with a few lifestyle changes. Whether it's due to stress, diet, or a lack of movement, there are several effective ways to relieve constipation. Here’s my advice to get your digestive system back on track:
1. Don’t Eat Too Late
Your digestive system slows down during sleep. That’s one of the reasons why you should eat your last meal at least two hours before bed to give your body the time it needs to digest and move food through your system.
2. Eat a Big Breakfast
Since your body is most responsive to food intake in the morning, you should start your day with a nutritious breakfast. Larger meals earlier in the day helps keep your metabolism active and promotes regular bowel movements.
3. Incorporate Fiber into Your Diet
Fiber such as Psyllium husk and ground flaxseeds are excellent sources of soluble fiber that help relieve constipation.
4. Avoid Certain Foods
Bananas and white rice are low in fiber and can cause your digestive system to slow down. Also, processed foods, high in sugar and fat, can lead to bloating or constipation.
5. Stay Active
Regular movement helps stimulate your bowel and can prevent constipation. Whether it’s a morning walk, yoga, or a full workout, make sure to stay active every day to support your digestive health.
6. Drink Plenty of Water
Drink at least 2 liters of water per day. You can also include herbal teas like peppermint or green tea.
7. Try Probiotics
Probiotics are beneficial bacteria that support gut health. You can find probiotics in foods like yogurt, kimchi, sauerkraut, or in supplement form.
8. Add Magnesium-Rich Foods
Magnesium can help relax your muscles, and help going to the toilet. Dark leafy greens, almonds, avocados, and pumpkin seeds are all magnesium-rich foods. You can also take a magnesium supplement.
9. Practice Stress Management
Stress can have a huge impact on your digestion. When you’re stressed, your body enters “fight or flight” mode, which can slow down your digestive process.
10. Don’t Hold it In
Don’t ignore the urge to go to the bathroom. Holding it in can make constipation worse over time.
11. Consider a Natural Laxative
The combination of fiber and natural sugar in prunes and dates make them work as natural laxatives. Both fruits also act as prebiotics, feeding the good bacteria in your gut.