Prioritize natural laxative foods

Natural laxatives like prunes and prune juice contain sorbitol, a sugar alcohol, and pectin, a type of fiber, both of which soften stool. Water-soaked chia seeds help increase stool bulk and facilitate its movement through the digestive tract. Caffeinated beverages such as chocolate and coffee can stimulate gastrointestinal activity and promote smoother bowel movements, thereby reducing constipation.

Daily dietary choices should include probiotic-rich foods to maintain a balanced and beneficial gut microbiome. Probiotics can shorten the transit time of stool through the digestive system, increasing bowel movement frequency. Additionally, fiber-rich foods like nuts, beans, fruits, vegetables, and whole grains are crucial for addressing fiber deficiencies and adding bulk to stool. According to Healthline, it is also essential to drink enough water daily to support these efforts.

Papaya is rich in fiber, beneficial for digestion. Photo: Anh Chi

Exercise regularly

Regular exercise plays a significant role in alleviating constipation. Physical activity, whether it is yoga, walking, cycling, or weightlifting, stimulates the stomach and intestines, increasing the speed of contractions and facilitating faster stool movement. Furthermore, exercise helps relieve mental stress, which positively impacts digestive system function.

Maintain proper posture during bowel movements

Maintaining proper posture during bowel movements is crucial for ease of defecation. Using a footstool, which simulates a squatting position, can relax the pelvic floor muscles, making bowel movements easier. Strive to maintain this habit consistently each day.

Get enough sleep

Adequate sleep is fundamental for a healthy digestive system. Sleep deprivation disrupts the neural signals that control the intestines and stimulates the body to produce more cortisol, a hormone that slows down intestinal contractions and food transit. Consequently, poor sleep can increase the risk of chronic constipation, according to Health.

Anh Chi (Compiled)