Excessive effort or difficulty to defecate. Lower volume stools. Feeling of incomplete evacuation. Yes, on some occasion or many, we have expressed being like this when we have talked about constipation. We know that we are not going to die from this but we do not want to be like this all our lives. And it is that this state of discomfort notably interferes with our quality of life.
What is the best treatment for constipation?
There are not miracle measures. It is best to treat constipation in a staggered manner. First dietary measures, regular physical exercise, stop smoking, review the medication that may be essential and adopt a defined schedule to be able to evacuate.
However, if these measures are not enough because they do not improve our quality of life and they do not help to improve constipation, taking probiotics can be very useful.
But what about probiotics for constipation?
The effect of probiotics on constipation has been extensively studied in recent years. Probiotics help improve the intestinal microbiota in those suffering from constipation and thus promote an improvement in intestinal movements. The Lactobacillus and Bifidobacterium species have been the most studied since these two species are the ones with the lowest number of people with constipation.
Therefore, the use of probiotics in people with constipation causes an improvement in intestinal transit and the stool consistency. But they are not the only benefits of using these probiotics. They also reduce gas formation and improve the feeling of incomplete evacuation.
Tips to avoid constipation
You must be positive because you can improve constipation. These are some of the tips that we show you to end one of the most frequent chronic digestive disorders.
- Healthy diet. Always fiber!
The treatment of constipation includes several measures, but the fundamental one to prevent constipation and the first measure of treatment is to lead a healthy life. And within this healthy life is the improvement of the diet that must include abundant fiber.
A diet rich in vegetable fiber causes an increase in the volume of stool, a decrease in its consistency and a reduction in the time it takes to pass through the colon. Therefore, fiber intake is necessary to maintain intestinal balance and well-being.
Fiber is found mainly in fruit, vegetables, and legumes. It is advisable to eat about 30 grams of fiber a day. In addition, other foods rich in fiber are nuts and cereals, bread and whole grains.
And you also have to reduce the consumption of meats, processed dishes and sausages. They are foods with a large amount of salt and preservatives. Reducing the intake of dumplings, chocolates, cakes or sweets is also a good option against constipation.
- Adequate hydration
It is important to increase your fluid intake. Water, low or no calorie drinks and unsweetened juices. It is advisable to drink between a liter and a half and two and a half liters per day.
- Daily physical exercise
It is recommended to do moderate physical exercise but daily. You can take the opportunity to walk to work. If it’s too far away and you’re using public transportation, forget about the escalators or elevators and go up and down the stairs. Other very healthy exercises that are a very good option are cycling, swimming or dancing.
- If you feel like going to the bathroom, don’t ignore the call!
Stopping to go to the bathroom because there is a rush or the time or place is not helpful does not help treat constipation. Because this, continuously, inhibits the defecation reflex. Finding a suitable time for defecation can help, such as after breakfast or a midday meal.
But what about probiotics for constipation: Your balance and well-being in the blog
On the blog tu equilibrio y bienestar you can find more information about how probiotics can help you with constipation.