Without a doubt, the inability to have a bowel movement is one of the more unpleasant feelings we can experience. According to the Cleveland Clinic, constipation most often occurs "due to changes in diet or routine or insufficient fiber intake." Of course, if the problem is extremely painful or persistent, you should see your doctor.
The question that arises is what is regular stool. Technically, anything less than three bowel movements per week is the definition of constipation, but that doesn't have to be the case. The frequency of bowel movements on a weekly basis varies from person to person. For some people it's three times a day, for others a few times a week.
But if you're looking for quick relief, a gut health doctor reveals three things that will "send you to the toilet in no time," writes Best Life.
Figs
On her popular TikTok channel, naturopathic doctor Džanin Bowring points out that figs are an excellent choice for encouraging bowel movements because they are rich in fiber.
Other fiber-rich foods recommended by the Cleveland Clinic are plums, wheat bran, oranges, pineapple, berries...
Hydration
"To keep your gut in good shape, it's important to stay properly hydrated with good quality water," says Bouring. When you don't drink enough fluids, your stool can become dry and hard, making it harder to pass.
According to the American National Academies of Sciences, Engineering and Medicine, as cited by the Mayo Clinic, men should consume approximately 15,5 glasses of fluid per day, while women should consume 11,5 glasses. Approximately 20 percent of daily fluid intake usually comes from food, and the rest from drinks, experts explain.
Also, avoid drinks that dehydrate the body, such as caffeinated drinks, sugary sodas, and alcohol.
Olive oil in coffee
It is known that coffee stimulates bowel movements, and this is confirmed by scientific research, including a 2022 study published in the journal "Nutrients" that shows that coffee also stimulates the secretion of gastric juices and intestines. But Bouring has a trick to make it even more effective: Add olive oil to your morning cup of coffee.
A 2021 study published in the "Journal of Pediatric Surgery" found that olive oil is effective in relieving constipation, and in a separate TikTok video, Bowring cites another study that found that "women who added just one tablespoon to their breakfast spoon of olive oil experienced greater fat loss and a significant drop in blood pressure compared to those who did not," reports N1.
"This remarkable result can be attributed to the presence of polyphenols in olive oil, which effectively reduce inflammation in the digestive tract and encourage the growth of beneficial bacteria," he explains.
For all these benefits, she suggests adding a tablespoon of olive oil to your morning coffee.
Other self-help recommendations for constipation from the Cleveland Clinic include exercising, avoiding processed and fried foods, and elevating your legs when sitting on the toilet.
Of course, if you often have difficulties such as constipation, diarrhea or any other problem related to bowel function, your first step should be to consult a doctor. Certain medications and supplements can cause constipation, as can underlying health problems such as irritable bowel syndrome (IBS) or diabetes.
Mint or ginger tea
Mint and ginger have been proven effective for constipation, as well as for numerous other digestive problems. Peppermint contains menthol, which relaxes the muscles of the digestive tract. Ginger is a medicinal herb that "warms up", that is, it stimulates more intense heat production in the body and thus can speed up slow digestion. Ginger tea is a better choice than pills because the warm water itself has a stimulating effect on digestion. This is a great way to get rid of unpleasant problems such as cramps, bloating and constipation.
Castor
This antidote was known to our great-grandmothers. Castor oil is also recommended as a laxative: drink one or two teaspoons on an empty stomach and you should feel results within eight hours. Why? One of the ingredients of this oil is broken down and turned into a substance that stimulates the colon and small intestine.
And another trick to get rid of constipation
When you sit on the toilet, put a small stool, an upside-down bowl or a shoe box (something like that height) under your feet so that your knees are above the level of your buttocks, i.e. your body position resembles a squat. It is a much more natural position for defecation than the classic sitting on the toilet bowl. Another similar position you can try is to place the foot of one leg on the knee of the other.
Bonus video:
