Constipation is generally described as having fewer than three bowel movements a week. The issues of being constipated is one that many people suffer from. A study showed that over 40 million Americans suffer from it. In some cases, people suffer from chronic constipation which is infrequent bowel movements or difficult passage of stools that persists for several weeks or longer.
The fortunate part about this is that a few easy lifestyle changes can have a powerful impact on your gut health. Here are a few ways to improve your digestion naturally to avoid being constipated.
Hydration
The most common cause of chronic constipation is insufficient fluid intake. The human body needs water to move food through the intestines and it is recommended that an adult consumes between 8-15 glasses a day depending on your activity levels. Including fruits and vegetables high in water also helps to stay hydrated. Fruits such as cucumber, celery, watermelon, berries, citrus fruits are healthy examples.
Healthy Fats
The body needs healthy fats for proper digestion, so consuming foods rich in omega-3 fatty acids is good for gut health. They increase leptin (a hormone that makes us feel full) and help absorb nutrients properly (including fat-soluble vitamins like A, D, E, and K) which ultimately leads to decreased gut inflammation and improved digestion.
Fiber
It is common knowledge that fiber is important for regularity and optimum health and that fiber deficiency can lead to constipation, low energy, obesity, heart disease, cancer, and diabetes. Foods such as beans, whole grains, nuts, seeds, fruits, and vegetables are good for many health reasons hence why they should be a stable part of your diet.
Get Moving
Bowel movement is aided by regular exercise and inactivity can stop your digestion. Studies have shown that people who exercise regularly have better gut transit time and are able to move things along quicker.
