• Up Your Fiber Intake – Soluble fibers—which are found in nuts, seeds, beans, and some fruits and vegetables—absorb water, forming a gel-like paste. This softens stool, making it easier to pass.
• Eat Probiotic Foods or Take a Probiotic Supplement – Probiotics are live bacteria and yeast that are good for your digestive system, keeping your gut healthy. They treat constipation by improving the consistency of stools, while increasing the frequency of bowel movements.
Foods that contain probiotics include sauerkraut, kimchi, miso, kombucha, and tempeh. Unfortunately, to derive the same benefits from these foods that you would with a probiotic supplement, you may have to eat much more of them than you’d like.
Not thrilled by the thought of eating a couple cups of sauerkraut a day? We understand. Fortunately, a high-quality probiotic supplement can also do the trick.
Look for one that contains bacteria strains shown to improve constipation, like B. infantis, B. lactis, L. acidophilus, L. plantarum, and S. boullardii.
Additionally, the University of Maryland Medical Center recommends that to relieve constipation, probiotic supplements should contain 5-10 billion CFU. CFU is an acronym for colony-forming units, or the dosage of the probiotic.
An example of a high-quality probiotic that meets these criteria is Gut Restore Ultimate. Not only does Gut Restore Ultimate have a concentration of 10 billion CFU, but it also contains all five bacteria strains shown to alleviate constipation. Additionally, the formulation includes five other strains that support immune function.
• Exercise Most Days of the Week – Exercise helps food move through the digestive system faster, so stool doesn’t dry out. Furthermore, aerobic activity can stimulate the contraction of intestinal muscles. When those muscles contract efficiently, they help to move stool out of the body quickly.