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Constipation, defined as fewer than three bowel movements per week, can cause considerable discomfort. Common causes include a low-fiber diet, insufficient hydration, lack of physical activity, certain medications, or habits such as ignoring the urge to defecate. While over-the-counter laxatives offer temporary relief, they pose risks such as unwanted side effects or addiction. This article explores seven effective natural drinks for constipation, along with tips for preventing this digestive disorder.
Chia Seed Water: A Fiber Booster
Chia seed water is a drink rich in soluble and insoluble fiber, ideal for increasing stool volume and facilitating bowel movements.
Benefits of Chia Seeds: Just one tablespoon (15g) provides 4g of fiber, or about 14% of the recommended daily intake. This helps make stools softer and easier to pass.
Directions: Mix 1 to 2 tablespoons (15-30g) of chia seeds into a 250-300ml glass of water. Let stand for a few minutes to allow the seeds to swell before consuming.
Caution: Too much fiber at once can cause bloating. Introduce this drink gradually.
Warm Lemon Water: The Gentle and Versatile Remedy
Lemon juice, rich in citric acid, acts as a natural laxative, stimulating bowel movements.
Mechanism of action: Citric acid draws water into the intestines, softening stools and promoting regular bowel movements.
Additional benefits: In addition to its laxative effect, this drink boosts immunity, eliminates toxins, improves skin health, and promotes weight loss.
Preparation method: Squeeze the juice of half a lemon into a glass of warm water. Drink this preparation on an empty stomach in the morning and before bed for optimal results.
Prune juice: a powerful and natural solution
Known for its laxative properties, prune juice is rich in sorbitol, a sugar alcohol that helps draw water into the large intestine.
Proven Effectiveness: Sorbitol acts as a natural laxative by hydrating stools. Additionally, the fiber, magnesium, and potassium in prunes support intestinal health.
Recommendations: Drink a glass of prune juice in the morning on an empty stomach to cleanse your digestive system.
Bonus: This juice also helps regulate bowel movements over the long term.
Coffee: A Fast and Effective Stimulant
: Coffee, thanks to its caffeine content, promotes muscle contractions in the colon and increases pressure in the anus, thus stimulating the urge to defecate.
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