3. Warm Lemon Water with Olive Oil: A Morning Digestive Booster
Why it works:
Lemon juice stimulates bile production, which helps break down fats and encourage intestinal contractions. Olive oil lubricates the digestive tract, helping stool pass more easily.
Ingredients:
- Juice of half a fresh lemon
- 1 tablespoon extra virgin olive oil
- 1 glass of warm (not hot) water
Method (Step by Step):
- Warm the water:
Heat a glass of water until it’s warm but not boiling (around 40–45°C). - Mix the ingredients:
Add the juice of half a lemon and one tablespoon of olive oil to the water. Stir well. - Drink slowly:
Drink the mixture slowly first thing in the morning, ideally 20–30 minutes before breakfast.
How often:
Every morning during episodes of constipation or as a preventative routine.
Final Tips from the Dietician:
- Hydration is key. Always drink at least 1.5–2 liters of water daily, especially when increasing your fiber intake.
- Don’t ignore the urge. Suppressing the natural urge to have a bowel movement can worsen constipation.
- Stay active. Gentle exercise like walking, yoga, or stretching can help stimulate digestion and relieve bloating.
By incorporating these three simple, natural remedies into your daily routine, you can improve bowel regularity, reduce reliance on laxatives, and support a healthier digestive system. If constipation persists for more than two weeks despite these measures, consult a healthcare professional for further evaluation.
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