Improper diet, too little exercise, stress: indigestion can have various causes. Find out here what helps quickly.
If the stool is emptied less than three times a week, doctors speak of constipation - constipation. But even those who have to squeeze hard, have hard or lumpy stools or feel blocked can suffer from constipation. There are many reasons, in most cases there are harmless causes such as insufficient exercise, high-fat and high-sugar diets that are low in fiber. Stress can also cause indigestion. If you have problems for a long time, you should see a doctor.
Above all, digestive foods help with constipation
If lifestyle leads to constipation, simple measures can help you to regain regular bowel movements . These include:
- Do sports as often as possible and incorporate movement into your everyday life, such as climbing stairs instead of using the elevator.
- Pay attention to a balanced diet : high-fiber diet promotes digestion, luxury foods like chocolate and red wine, on the other hand, promote constipation.
- Reduce negative stress : meditation * and autogenic training can be beneficial.
If you regularly have constipation, you should take a close look at your own menu. Do you eat few vegetables, few whole grains? And do you like to grab red wine * and a box of chocolates ? When choosing food, you should especially prefer the following because they stimulate digestion and even have a slightly laxative effect.
Read also : Fix digestion: Four steps for a healthier intestinal flora .
Food for constipation
- Prunes : Everyone knows this home remedy for constipation. The dried fruit is rich in fiber, but should not be eaten too often. A maximum of five a day should be enough to relieve constipation symptoms.
- Yogurt : Whoever uses probiotic yogurt (without added sugar) promotes the balance of the intestinal flora and thus healthy bowel movements.
- Vegetable soup : If you drink too little, you can get constipated. Those who already suffer from constipation should drink a lot to relieve the symptoms. Vegetable soup is a good option here because it also contains a lot of fiber.
- Oat bran : If you do not have a sensitive gastrointestinal tract, you can use oat bran. This is rich in soluble fiber, but should not be consumed in large quantities because it can irritate the intestine.
Sources : www.apotheken-umschau.de ; www.ndr.de
Read more : Raw or cooked - This is how you should eat for the sake of your gut.
jg
Suspected food intolerance?
To the photo gallery
* merkur.de is part of the nationwide Ippen-Digital editors network .
