Struggling with Constipation? Don’t Rush to Supplements — Start with These 6 Natural Steps

Constipation is a common issue, but before turning to supplements or laxatives, it's worth addressing the basics. Your daily habits and diet play a powerful role in promoting regular bowel movements.

Here are six essential steps to help get things moving naturally:

1. Hydration Comes First

Ensure you're drinking enough water daily — at least 30ml per kilogram of body weight. For example, a 60kg person should aim for about 1800ml of water a day. Start your morning with a glass of warm water on an empty stomach to stimulate digestion.

2. Eat Enough Dietary Fiber

Incorporate fiber-rich foods into your daily meals, especially vegetables. Mushrooms also count as part of your veggie intake. Ideally, aim for one bowl of raw vegetables or half a bowl of cooked vegetables with each main meal.

3. Include Fruits That Promote Bowel Movements

Fruits like papaya, dragon fruit, and bananas are known to support digestion. You can have two servings a day, such as:

• 1 slice of papaya + ½ a dragon fruit

• ½ a dragon fruit + 1 medium banana

• 2 slices of papaya

• 1 whole dragon fruit

• 2 medium bananas

4. Try a Morning Black Coffee

A cup of black coffee in the morning can stimulate gut motility and help with bowel movements. Skip the sugar and cream for best results.

5. Don’t Fear Healthy Fats

Healthy fats can lubricate the digestive tract and aid in regularity. Include sources like:

• Avocado: no more than half an avocado at a time due to its calorie density

• Chia seeds: add 1 tablespoon directly into your water bottle and drink it throughout the day

• Nuts: enjoy a small mini pack (about a handful) as an afternoon snack

6. Feed Your Gut Bacteria

Support your gut microbiome by including fermented foods such as yogurt, kimchi, or kombucha.

• For general digestive health, any yogurt is fine.

• For those focused on weight management, opt for Greek yogurt or low-sugar fruit-flavored options if the plain ones are too sour.

Final Note:

Before reaching for supplements or fiber pills, build a strong foundation through simple, sustainable dietary and lifestyle habits. These six steps are a natural and effective way to support your digestive system and overall well-being.

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