Constipation, defined as fewer than three bowel movements per week, can cause significant discomfort. Common causes include a low-fiber diet, inadequate fluid intake, lack of exercise, certain medications, or habits such as ignoring the urge to defecate. While over-the-counter laxatives offer temporary relief, they carry risks such as unwanted side effects and addiction. This article introduces seven effective natural beverages for constipation and offers tips for preventing this digestive disorder.
Chia Seed Water: A Fiber Booster
Chia seed water is a drink rich in soluble and insoluble fiber and is ideal for increasing stool bulk and easing bowel movements.
Benefits of chia seeds: Just one tablespoon (15 g) contains 4 g of fiber, about 14% of the recommended daily intake. This helps soften stools and make them easier to pass.
Directions: Add 1 to 2 tablespoons (15–30 g) of chia seeds to a 250–300 ml glass of water. Let it sit for a few minutes before consuming.
Caution: Too much fiber at once can cause bloating. Drink slowly.
Warm lemon water: A gentle and versatile remedy.
Lemon juice is rich in citric acid and acts as a natural laxative and stimulates bowel movements.
Mechanism of action: Citric acid draws water from the intestines, softens stools, and promotes regular bowel movements.
Other benefits: In addition to its laxative effect, this drink strengthens the immune system, eliminates toxins, improves skin health, and promotes weight loss.
Preparation: Squeeze the juice of half a lemon into a glass of warm water. For optimal results, consume this preparation on an empty stomach in the morning and before bedtime.
Prune juice: A powerful and natural solution.
Known for its laxative effect, prune juice is rich in sorbitol, a sugar alcohol that promotes water absorption in the colon.
Proven effectiveness: Sorbitol acts as a natural laxative by moistening stools. Additionally, the fiber, magnesium, and potassium in prunes support intestinal health.
Recommendations: Drink a glass of prune juice on an empty stomach in the morning to cleanse your digestive system.
Bonus: This juice also helps regulate bowel movements in the long term.
Coffee: A fast and effective stimulant
: Thanks to its caffeine content, coffee promotes muscle contractions in the colon and increases pressure in the anus, stimulating the urge to defecate.
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