The best remedies for
Constipation relief

What is Constipation and Why Does it Happen?

Constipation is a common issue that affects millions of people. It occurs when bowel movements become infrequent or difficult to pass. While it’s not always serious, chronic constipation can be uncomfortable and affect your overall well-being.

Common Causes of Constipation:

  • Lack of Fiber in your diet
  • Dehydration (not drinking enough water)
  • Inactivity or a sedentary lifestyle
  • Stress and poor gut health
  • Certain medications or health conditions

If you’re tired of feeling bloated or sluggish, don’t worry. Below are some of the best natural remedies and tips for constipation relief to get your digestive system back on track.


Top Natural Remedies for Constipation Relief

1. Increase Your Fiber Intake

Dietary fiber adds bulk to your stool and makes it easier to pass. Aim for 25-30 grams of fiber a day by incorporating:

  • Fruits: Apples, pears, and berries
  • Vegetables: Broccoli, spinach, and carrots
  • Whole Grains: Oats, brown rice, and wholemeal bread
  • Legumes: Lentils, beans, and chickpeas

Pro Tip: Start slowly when increasing fiber and pair it with plenty of water to avoid bloating.


2. Stay Hydrated

Drinking enough water is crucial for healthy digestion. Dehydration can make stools harder and more difficult to pass. Aim for at least 8-10 glasses of water a day. For added benefit, try warm water with lemon in the morning to stimulate your digestive system.


3. Exercise Regularly

Physical activity can help move things along in your digestive tract. Try:

  • Walking or light jogging for 20-30 minutes daily
  • Yoga: Poses like the “wind-relieving pose” can help with bloating and constipation
  • Stretching: Simple stretches to target the abdomen and intestines

Even short, consistent activity can make a big difference.


4. Try Natural Laxatives

Some natural foods act as mild laxatives to provide constipation relief:

  • Prunes: A classic remedy packed with fiber and sorbitol, which softens stool
  • Chia Seeds & Flaxseeds: Mix into yogurt, smoothies, or oatmeal
  • Kiwi & Papaya: These tropical fruits contain enzymes that support digestion

5. Establish a Healthy Bathroom Routine

Creating a routine can encourage regular bowel movements.

  • Go to the bathroom at the same time every day
  • Avoid ignoring the urge to go—holding it can make constipation worse
  • Sit in a comfortable position with your feet on a small stool to align your colon naturally

6. Gut Health is Key

A healthy gut supports smooth digestion. Focus on improving your gut biome by consuming probiotics like:

  • Yogurt and kefir
  • Fermented foods like sauerkraut and kimchi
  • Probiotic supplements (consult a healthcare provider first)

If you’re unsure about your gut health, a food intolerance test can help identify foods that may be slowing your digestion.


When to Seek Professional Help

If constipation persists despite trying these remedies, it might be time to seek professional advice. Chronic constipation can be linked to food intolerances, hormonal imbalances, or nutritional deficiencies.

At Peak London, we offer:

  • Food Intolerance Tests: Identify sensitivities that may cause digestive discomfort
  • Gut Health Insights: Discover imbalances in your gut biome that could be impacting your digestion

Taking steps to understand your body can be a game-changer for your overall health and well-being.


Simple Steps to Start Feeling Better

Relieving constipation doesn’t have to be difficult. By making small changes to your diet, staying active, and improving your gut health, you’ll experience less discomfort and more energy.

Ready to Take Control of Your Digestive Health?

If you suspect food sensitivities or poor gut health might be contributing to your constipation, consider our Food Intolerance Test. Visit our website to learn more:

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Take the first step toward better digestion today!