How to combat constipation in summer
If you suffer from “summer constipation” do not worry, we offer you some super easy tricks so that this problem does not sour your well-deserved rest days.
According to different studies, constipation in the United States ranges from 16-20%. It is more frequent in the female sex, in people with sedentary life and with a diet low in liquids and fiber (fruits and vegetables). There is also the one known as “summer constipation”, caused by breaking with our routines, neglecting our diet. As a consequence, kilos are gained by eating more hypercaloric foods, ice cream, and drinking more soft drinks and beer. This can cause us to suffer from summer constipation.
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And to top it off, due to the heat we exercise less. Then we blame vacation constipation on having to do it outside the home, and although the psychological factor can influence, it is rarely decisive, especially in those who usually go regularly. We show you some home remedies for constipation in summer, don’t miss them!
Tips to combat summer constipation
Summer constipation is a disorder that can be reversed with a series of habits, some of which we show you below:
- It is important to eat whole fruits and do it quite frequently. They will help us to have extra energy thanks to fructose without the glycemic index being altered. They also offer a feeling of satiety thanks to the fiber, which will avoid snacking between meals. This mixture of water and fiber will help the bolus to travel to the outside.
- Avoid juices unless they are 100% natural, as they are nothing more than sugar water and lack fiber. Juices quench our thirst less than we think, and they will also make us want more due to the addictive power of fructose. The result will be that you will not eat fruit and your body will have a fiber deficit.
- Eat varied and complete salads, they provide many vitamins and antioxidants. Also, they hydrate us and provide abundant plant fiber that, mixed with water and pectins, will swell the intestinal bolus and fight constipation.
- Whenever possible, take fruit and vegetables with their skins on. This includes cucumber, carrot, and even banana, and insoluble fiber acts as an intestinal broom, dragging everything that could have stuck.
- Drinking plenty of water is another of the most effective home remedies for constipation, as it will help us maintain a high level of the stomach and intestinal water. It is also more important in summer not only to combat constipation but because the heat dehydrates us more.
- Do not abuse alcohol, it has a high diuretic power and will make us more dehydrated, therefore, the bolus will be less. If you abuse at any time, try to drink water frequently.
- Include legumes in your diet, they are rich in both fiber and protein, so they are a good substitute for meat or fish. Besides, they provide elements that help the bolus to be consistent to avoid constipation, they can be consumed cold and are very satiating.
- Eat only whole wheat flour, especially when eating bread and rice.
- Take yogurt and fermented snacks, such as olives or pickles, they will help to replenish the intestinal flora and fight constipation. The flora is a fundamental intestinal regulator, so try to replace it and take care of it.
- Finally, another of the healthiest home remedies for constipation is to exercise daily. Even if it’s hot, you can always exercise in the water or take long or brisk walks in the evening.
Home remedies for constipation
Chia seeds provide up to 10 grams for every 28 grams of dietary fiber, which makes it a food with a powerful natural laxative effect. Besides, its high content of healthy fats helps to fill us up much earlier, giving our body time to digest. Lastly, they absorb so much water that they quickly expand in the stomach.
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White or pinto beans
Like chia seeds, this legume rich in calcium, potassium, magnesium, and vitamins B2, B6, and C have a large amount of fiber, especially soluble. This attracts water from other foods and digestive juices, improving cholesterol, diabetes, and preventing cardiovascular disease.
Nuts and dried fruits
Both food groups are a natural laxative as they are rich in fiber, although their consumption should be moderate due to the fats, calories, and sugars that are part of their composition. Specifically, almonds, pine nuts, hazelnuts, walnuts, grapes, dried apricots, dried figs, and prunes are the ones that will best help fight constipation. The latter also contains sorbitol, a type of sugar that stimulates the activity of the muscles of the colon, something that favors evacuation.
Aloe vera, a natural laxative
The aloe vera leaf is filled with gelatin that contains 99% water. The remaining 1% contains at least 75 nutrients including 20 minerals, 12 vitamins, 18 amino acids, 200 active compounds or phytonutrients, and enzymes. This incredible combination of substances serves to relieve the symptoms of constipation immediately, so do not hesitate to consume aloe vera juice.
Probiotics decrease intestinal transit time, increasing the number of weekly evacuations, and softening the stool. Besides, these intestinal bacteria improve the microflora, stimulate digestive juices, and help the digestive system to function properly thanks to its natural enzymes. Some foods that contain them are yogurt, dark chocolate, apple cider vinegar, pickles, sourdough bread, tempeh, kimchi, kefir, or sauerkraut.
Raw fruits and vegetables
This section includes a large number of foods, but only a few have the power of natural laxatives. Carrot, onions, garlic, broccoli, or tomato are rich in fiber, therefore they regulate bowel movements. Some raw fruits are very liquid and very easy to digest, and they also contain many antioxidants, nutrients, fiber, and vitamins, such as bananas, apples, melons, and blackberries.