Here are 10 natural tips to relieve constipation:
High-Fiber Diet
Fiber is the foundation of natural digestive support:
- Eat more fruits (e.g., apples, pears, plums), vegetables, whole grains, and legumes.
- Fiber increases stool volume and facilitates bowel movement.
- We recommend our Absorptive Fiber Supplement.
Drink Enough Water
Fluid is essential for healthy digestion:
- Drink at least 1.5 to 2 liters of water per day.
- Water helps to soften stool.
Eat Dried Fruits
Dried fruits have a natural laxative effect:
- Prunes, figs, or dates have a natural laxative effect.
- A classic: Soak 5-6 dried prunes in water and eat them in the morning.
Exercise and Physical Activity
Physical activity stimulates digestion:
- Regular exercise (e.g., walks, yoga, cycling) promotes bowel movement.
Psyllium Husks or Flaxseeds
Bulking agents gently promote bowel activity:
- Both swell in the intestine and promote digestion.
- Take 1–2 teaspoons with a large glass of water.
Regular Toilet Routine
A fixed rhythm trains the bowel:
- Try to go to the toilet at the same time every day, even if you don't feel the urge.
- Avoid suppressing bowel movements.
Take Probiotics
A healthy gut flora supports digestion:
- Probiotic foods like natural yogurt, sauerkraut, or kefir support gut flora.
- We recommend our Jorinde Probiotic.
Warm Water in the Morning
A simple morning ritual can stimulate the bowel:
- Drink a glass of warm water on an empty stomach in the morning to stimulate the bowel.
Magnesium-Rich Foods
Magnesium has a mild laxative effect:
- Magnesium has a mild laxative effect.
- Eat nuts, bananas, spinach, or whole grains.
- We recommend our EpiSitan Magnesium Supplement with MagShape®.
Reduce Stress
The psyche also influences digestion:
- Stress can inhibit bowel movement.
- Relaxation techniques like meditation, breathing exercises, or yoga can help.
If symptoms persist for a long time or are very severe, you should definitely consult a doctor.
