Eat and go to the toilet regularly: 6 foods that make your intestines work like clockwork
Constipation is one of those topics that people prefer to talk about in whispers in the kitchen, until grandma starts explaining how everything was easier back in the day – life, food, even the wooden toilets in the yard.
However, today constipation is not something small and unimportant. It has become a truly global problem that plagues a huge number of people – from young, stressed office workers to adults who complain that their digestion is no longer the same.
Every fourth person on the planet knows the feeling of heaviness in the stomach – as if there is a small ball inside that desperately wants to come out and seems to be screaming:
Hey, let me go, I’m here to ruin your mood!
If constipation used to be associated mainly with older people, today the younger generation is confidently joining them. Fast food, chronic stress, hours in front of the computer, and minimal exercise turn constipation into a real monster – almost like the final boss in the game Gut Survival.
Your gut is actually a mirror of your lifestyle. If it has decided to take a break, you have probably overdone something somewhere – with food, with inactivity, or with the habit of only eating something quickly in front of a screen.
The good news is that you don’t have to immediately reach for strong laxatives. Nature has long invented several tasty and gentler helpers. They work gently, support natural processes, and don’t shake the body as if you’re on an extreme roller coaster.
From fiber, which acts as a brush for the intestines, to magnesium, which stimulates peristalsis as a wake-up coach, there are many ways to restore the normal rhythm of the gastrointestinal tract. Sometimes it is enough to change your diet, move a little more and introduce a calmer regime to feel light again, and not like a stone statue.
And yes, physical activity isn’t just for beautiful muscles. Movement literally wakes up a lazy gut that may have long since decided to resign.
Why the intestines go into sleep mode
For those who love logic and want to understand what’s really going on: constipation is not just infrequent trips to the bathroom. It’s a whole miniseries with unexpected twists, where instead of a reward, you’ll be rewarded with a feeling of a thick, hard mass, difficulty defecating, and a feeling of incomplete bowel movement.
Sometimes it even seems like there’s an invisible brick blockage inside – and the only thing that doesn’t decrease is the irritation.
There remains this unpleasant feeling that you are something like a half-empty trash can – supposedly not full, but not emptied either.
What causes this chaos in the gut?
Eating chaos
When the menu is dominated by:
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burgers
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chips
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mayonnaise and other foods with trans fats
The intestines are rightfully on strike.
Add to this a serious lack of fiber (less than about 25 g per day), and the situation becomes even more tense. It’s like you’ve clogged your own toilet and invited a whole neighborhood of cats to visit.
It is believed that the optimal daily dose of fiber is around 25–30 g. This can be achieved approximately with:
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about 400 g of vegetables per day
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plus a serving of whole grains – such as buckwheat or oatmeal
And don’t forget: overeating refined carbohydrates – white bread, sweets, cookies – turns you into the main enemy of your own intestines. Or at the very least, into someone who prevents them from doing their job.
Sedentary lifestyle
Movement is life – but not if you spend most of your day sitting.
If you sit in a chair for long hours, and your only movement is from the sofa to the refrigerator, your intestines will quickly follow your example. They will also decide to rest.
This is often compounded by insufficient water intake.
Many people drink mainly:
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coffee
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tea
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carbonated drinks
But these drinks don’t always contribute to hydration. Coffee, especially in large quantities (over 5 cups a day), can have a mild dehydrating effect.
Some experts believe that the effect is not that dramatic, but still, if you overdo it with caffeine, it is wise to increase your intake of pure water.
Good idea:
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for every cup of coffee – drink at least one glass of water
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Make sure your urine is light in color – this is a simple guide to hydration.
