Constipation is one of the most uncomfortable feelings we can possibly experience. It just ruins everything. We get in a bad mood. We feel like outcasts because we can't enjoy ourselves. We feel bloated and gassy, and we are afraid to go out because we might get that alarming pain in our stomach that indicates it's time to go.
More from MamásLatinas: 20 High fiber superfoods that help ease constipation
People with serious constipation issues suffer from hemorrhoids and even colon disorders. You could opt for an over-the-counter laxative, but that's not a safe long-term option, because according the Mayo Clinic, "Oral laxatives may interfere with your body's absorption of some medications and nutrients. Some laxatives can lead to an electrolyte imbalance, especially after prolonged use."
These ingredients are proven to help move the bowels and restore colon functions because they are rich in fiber. Make sure to change your diet and include these ingredients to ensure an easy time in the bathroom.
Another reason to try an apple a day
There's that whole saying that an apple a day keeps the doctor away—well, that could be because of all the soluble fiber that apples contain. That soluble fiber is called pectin, and it helps get things moving through your colon. With so many varieties of apples to choose from, you're bound to find one you love.
Apple cider vinegar also has pectin.
This vinegar seems miraculous and is a great way to help many issues in our bodies, including constipation. It has to do with the high amounts of pectin it contains. Mix a tablespoon of apple cider vinegar in a cup of water and drink up, or use it in your salad dressing.
Prunes are a go-to because they will make you go.
Prunes are an ancient but effective remedy. Their power comes from their sorbitol content, which is a carbohydrate that helps retain water. That water helps soften stool for easy passing. If you don't like eating prunes, have some prune juice to help you go smoothly.
Dried apricots can be very helpful.
Dried apricots pack a lot of fiber per cup. We are talking about 8 grams! If you are desperate, eat a mouthful of these. Include them in your weekly diet as garnish for salads or sauces. Use them in moderation, because they are rich in calories.
Cinnamon is effective.
This spice is a great laxative because it reduces gas in the stomach and induces bowel movements. Make a tea using cinnamon sticks that have been boiling for a couple of hours. Drain and drink the tea. You’ll have to use the bathroom soon enough, and your stool will be soft.
Aloe vera is just magical.
Aloe vera works as a laxative because it hydrates the intestine. It fills any stool hanging out inside of you with water and helps it move more easily through and out of you. Aloe vera also contains a component called aloin, which is often used in laxatives. Drink 2 tablespoons of aloe vera juice every day to keep your intestine lubricated.
Fish oil gets the job done.
This one is another oldie but goodie. It tastes horrible, but it might be better to pinch your nose for a second than keep holding onto what's inside of you. Drink a tablespoonful of the liquid version of the oil, and you’ll see how quickly you’ll be on the toilet. You could also take supplements to stay regular.
Castor oil is a proven standby.
Sounds disgusting, but it’s a proven natural laxative. It has been used in Africa for years to help people with constipation problems. You can find it at the health food store, and you shouldn’t exceed 1 tablespoon a day. Trust us—you won’t need or want more than that.
Olive oil acts as a lubricant.
If the thought of having fish oil or castor oil just grosses you out, then try olive oil. Studies have shown that olive oil can act as a lubricant to help move stool along. It is easy to come by; you probably already have some at home, and if it's good olive oil, it taste great. You could use it to make a salad dressing with a bit of apple cider added for some extra oomph!
Berries have a bunch of fiber to help you get everything out.
You need fiber in your diet in order to stay regular. Eat lots of blueberries and raspberries because they have a lot of fiber. A cup of blueberries has almost 4 grams. Berries are delicious on their own, or you could add them to your hot or cold cereal as well as include them in smoothies.
Leafy greens are a good way to prevent any issues.
You should be eating leafy greens even if you aren't looking for foods that act as natural laxatives, because leafy greens are full of nutrients. They include spinach, kale, and cabbage. These greens contain magnesium, which is how they can help you stay regular. Magnesium draws water to the intestines in order to help pass stool.
Lentils are high in fiber.
Lentils are legumes. Legumes are high in fiber, and that fiber will keep you regular. Perhaps you've had a bowl of your abuela's yummy lentil soup before and noticed that it moved things along rather quickly. Well, that's because of all the fiber content in lentil soup.
Have a bowl of oat bran.
Don't just pour oat bran into a bowl and eat it. You can prepare it the way you do a bowl of oatmeal. Add some cinnamon to get the helpful digestive benefit of cinnamon in there, too. Heck, top it all off with some berries, and you've got yourself a triple whammy of goodness. FYI, oat bran is the outer layer of the oat groat, while oatmeal is the inner part. Oat bran is high in dietary fiber, which is why it helps you stay regular.
Enjoy your coffee!
Coffee doesn't just give you a little pick-me-up; it can also help you get it out—hee hee. For some people, coffee acts as a natural laxative. It can help elevate your level of a hormone called gastrin that is produced after you eat. Gastrin is what helps produce the gastric acid that you need to break down the food in your stomach.
Need another reason to up your water intake?
Water keeps you hydrated. Staying hydrated helps keep you regular. Water also helps improve the effects of other natural laxatives like fiber. Keep track of how much water you are drinking daily to make sure that you are getting enough. As for how much water you should be drinking a day, there is no simple formula to figure it out, but you've probably heard of the eight glasses of water a day advice. That's a good goal for most.