Constipation: Here Are 3 Natural Remedies That Facilitate the Evacuation of Stools, According to a Dietician
Constipation is a common digestive issue affecting millions of people worldwide. It is characterized by infrequent, difficult, or painful bowel movements. While occasional constipation is normal, chronic cases can lead to discomfort, bloating, and even more severe health problems if left untreated. According to registered dietician Marie Dupont, the best way to restore regular bowel movements is often through natural dietary changes and simple home remedies. Here are three natural remedies she recommends to relieve constipation, complete with step-by-step methods to prepare and use them effectively.
1. Flaxseed Infusion: A Gentle, Fiber-Rich Remedy
Why it works:
Flaxseeds are rich in soluble and insoluble fiber. When soaked in water, they form a mucilage (gel-like substance) that softens the stool and stimulates intestinal movement.
Ingredients:
- 1 tablespoon of whole flaxseeds
- 1 glass of water (about 250 ml)
Method (Step by Step):
- Soak the flaxseeds:
In the evening, place 1 tablespoon of whole flaxseeds in a glass of water. - Let it rest overnight:
Cover the glass and let it sit at room temperature for at least 8–10 hours. By morning, the water will thicken slightly due to the mucilage. - Drink the mixture:
Stir the mixture well and drink it, seeds included, on an empty stomach in the morning. - Hydrate throughout the day:
Drink plenty of water to help the fiber swell and stimulate bowel movement.
How often:
Once daily in the morning, for a week or until regularity is restored.
2. Prune and Fig Compote: Nature’s Laxative Dessert
Why it works:
Prunes and figs are rich in fiber and contain sorbitol, a natural sugar alcohol with a mild laxative effect. They also provide important vitamins and antioxidants.
Ingredients:
- 100 g dried prunes
- 100 g dried figs
- 500 ml water
- Optional: a pinch of cinnamon for flavor
Method (Step by Step):
- Prepare the dried fruits:
Rinse the prunes and figs under cold water to remove any preservatives or dust. - Simmer the compote:
Place the prunes and figs in a small saucepan with 500 ml of water. Bring to a boil, then reduce the heat to low. - Cook gently:
Let simmer for about 20–25 minutes until the fruits are soft and the liquid has slightly thickened. - Blend or mash (optional):
For a smoother texture, you can blend the mixture into a puree or simply mash it with a fork. - Cool and store:
Let it cool and store in a glass jar in the fridge for up to 5 days. - Consume:
Eat 2 tablespoons of the compote each morning, preferably before breakfast.
How often:
Daily, especially during periods of slowed digestion or constipation.
3. Warm Lemon Water with Olive Oil: A Morning Digestive Booster
CONTINUE READING ON THE NEXT PAGE 🥰💕
