Psyllium and Co: help with chronic constipation
Occasional constipation is not uncommon in many people. However, if the intestine causes problems permanently and complaints such as flatulence or loss of appetite are added, chronic constipation could be the cause. This does not necessarily have to be treated with medication. Often simple home remedies can help.
Do not take medication right away It is not uncommon for many people to have the intestine out of balance. This can result in constipation. Those affected then suffer not only because of the mostly delayed and often painful bowel movements, but also because of the additional complaints such as digestive problems, bloating, loss of appetite or rapid fatigue. However, the problem does not necessarily have to be treated with medication. In many cases, simple home remedies, a change in diet and other tips can also help.
Adjusting Lifestyle People suffering from chronic constipation should first adjust their lifestyle. In addition to a high-fiber diet, this includes drinking a lot and getting enough exercise. If this does not improve within four weeks, additional fiber supplements can be used, such as psyllium husk or wheat bran. This is what the German Nutrition Society (DGE) points out in its new guidebook "Eating and drinking for chronic constipation", as the dpa news agency reports. If that doesn't work, a doctor must first rule out other causes of constipation, such as lowering the pelvic floor. No laxatives should be used beforehand.
10 to 15 percent of German adults affected According to the information, chronic constipation is said to occur if at least two of the following symptoms occur over a period of at least three months: rare bowel movements, i.e. less than every three days, tedious bowel movements or a feeling of fullness , Malaise, bloating and abdominal cramps. According to the DGE, about 10 to 15 percent of adults in Germany suffer from chronic constipation. According to experts, women are affected twice as often as men.
Increasing fiber intake The most important preventive measure against constipation and the first step in treatment is a higher fiber intake. First, you should eat more vegetables, about three servings a day (400 grams). One serving would be, for example, a bell pepper or a handful of dried legumes such as peas or lentils. It also makes sense to eat two servings of fruit a day. For example, this could be an apple and two hands full of strawberries. Those affected should refrain from white bread and better choose wholemeal bread. Whole grain variants also offer better alternatives for pasta and rice. Dietary fiber is not only ideal for stimulating digestion, but also good satiety and also reduce the risk of being overweight or obese, as well as high blood pressure.
Drink a lot A cereal made from oatmeal or other wholegrain flakes is recommended as breakfast, ideally prepared by yourself. This can be enriched with fresh fruit, linseed, dried fruit and nuts, for example. It is also recommended to drink at least 1.5 liters a day, the best way to distribute the amount evenly throughout the day. Those who are prone to constipation can try whether carbonated water stimulates the intestine. People with a sensitive stomach or a tendency to gas and abdominal pain should choose low-carbon or non-carbonated drinks. Sour milk products such as yogurt, buttermilk or thick milk also have a positive impact on intestinal health. Furthermore, bowel movements could possibly be facilitated by movement in the form of a brisk walk, gymnastics and exercises that strengthen the abdominal muscles. Abdominal massages with clockwise circular movements can also sometimes help. (ad)