1. Pure Water
When you don’t drink enough water, your body quickly becomes dehydrated. This means any waste in your intestines will become slow and ‘stuck’ because your body can’t add enough moisture to your stools. If this is the case, your stools will be small, hard, dry and lumpy.
2. Fermented Dairy Products
Yogurt and kefir are two types of fermented dairy products that can be invaluable to a constipated gut. They both contain probiotics, which are a type of ‘friendly’ bacteria that helps to break down food that you eat.
Probiotics have been shown to improve digestion and elimination by supporting a healthy gastrointestinal environment and maintaining bowel regularity.
3. Chia Seeds
Chia seeds are tiny black and white seeds from the plant, Salvia hispanica-gel. They’re rich in omega-3 fatty acids, calcium, magnesium, phosphorus, and potassium.
The great thing about chia seeds is that they form a lubricating gel-like consistency when they absorb water. This gel can help to improve stool formation, keeping them moist and making them easier to pass. The omega-3 fatty acids are also renowned for their anti-inflammatory properties, which is highly beneficial to an irritated gut.
4. Legumes
When you’re wondering what to eat when constipated, your best bet is fiber-rich foods. Lentils, beans, and chickpeas are great for preventing and treating constipation.
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