Struggling to stay regular? Here are 3 science-backed secrets for better digestion
(Global Heart) Struggling with constipation? Discover three science-backed foods and a surprising drink that can help get things moving naturally and improve your gut health today.
How to relieve constipation
We’ve all been there: that uncomfortable, heavy feeling when things just aren’t moving the way they should. Constipation is a literal pain, and while you might have already tried chugging water or eating generic “high-fiber” snacks, you might still be waiting for results.
A recent scientific analysis published in the Journal of Human Nutrition and Dietetics suggests that general advice isn’t always enough. Instead of just “eating more fiber,” researchers found that specific foods—and one particular type of drink—can make a significant difference in how your gut behaves.
Natural remedies for constipation
If you’re looking for natural ways to get back on track, here is what you should consider adding to your grocery list.
1. The power of kiwi (skin included!)
The humble kiwi is a powerhouse when it comes to digestion. It’s not just about the fiber content; it’s about a unique enzyme it contains called actinidin.
- How it works: Actinidin helps stimulate movement in your intestines and speeds up the process of emptying your stomach.
- The fiber duo: Kiwis provide both soluble fiber (which softens your stool) and insoluble fiber (which adds bulk).
- Pro tip: If you can handle the texture, try eating the kiwi with the skin on! That’s where a huge portion of the fiber lives. If that’s not for you, don’t worry—the fruit itself still does wonders.
2. Swap your toast for rye bread
If you usually reach for white or whole wheat bread, you might want to switch to rye. Researchers found that rye bread outperformed wheat when it came to softening stools and speeding up “transit time.”
Rye is packed with fermentable fibers. These fibers draw water into your digestive tract and feed the good bacteria in your gut. These bacteria then produce short-chain fatty acids that naturally signal your body that it’s time to go.
3. Sip on high-mineral water
Not all water is created equal when you’re backed up. The study highlighted that “high mineral-containing water”—specifically varieties rich in magnesium sulfate or bicarbonate—can act as a gentle, natural laxative.
Magnesium helps draw water into your intestines, which softens everything up and triggers the muscles in your gut to start moving. It’s a great, chemical-free alternative to over-the-counter stimulant laxatives.
Other habits to keep things moving
While these three items are great “first-line” fixes, your lifestyle plays a huge role too. If you want to keep your digestive system happy in the long run, try these habits:
- Aim for a fiber goal: Try to get between 22 and 34 grams of fiber every day, but introduce it slowly so your body can adjust.
- Hydrate constantly: Fiber needs water to work. Without enough fluids, extra fiber can actually make constipation worse!
- Bowel training: Try to visit the bathroom at the same time every day to teach your body a routine.
- Check your meds: Sometimes supplements like iron or calcium, or even certain antidepressants, can cause backup. If you suspect this is the case, have a quick chat with your doctor.
When to see a professional
If you’ve tried these dietary tweaks for a few days and still feel stuck—or if constipation is a constant, chronic issue for you—it’s a good idea to talk to your primary care doctor. They can help rule out underlying issues and ensure you get the right treatment for your specific needs.
In the meantime, grabbing a few kiwis and a loaf of rye bread is a delicious, natural way to start feeling like yourself again!
Source: Global Heart
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