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Constipation, a common problem that affects between 15 and 20 percent of the Spanish population. It is a symptom twice as common in women as in men and predominantly affects those over the age of 65.
Symptoms of Constipation:
- Fewer than three bowel movements per week.
- Hard, dry, or lumpy stools.
- Pain or difficulty when passing stools.
- A feeling of incomplete stool evacuation.
Constipation can have a serious negative impact on the health of those who suffer from it, both physically, mentally, and in terms of their quality of life.
There are different ways to help alleviate the symptoms of constipation; we list some of them below:
Drink More Water:
Not drinking enough water throughout the day can lead to constipation, and once you already have symptoms, drinking water, even carbonated, is a good remedy. It helps with rehydration and improves stool movement.
Eat More Fiber, Especially Soluble Fiber:
It's essential to increase the consumption of fiber in your daily diet because it increases the volume of bowel movements, making it easier to eliminate stools and helping them pass more quickly through the digestive system.
Also, keep in mind that the most recommended sources are soluble fibers found in foods such as:
- Oat bran
- Barley
- Nuts
- Seeds
- Lentils
- Peas
Furthermore, some fruits and vegetables contain soluble fibres as they absorb water and create a gel-like texture, which softens the stools and improves their consistency.
Drink Matcha Tea:
In some cases, consuming matcha tea could increase the urge to go to the bathroom. This is because matcha stimulates the muscles of the digestive system.
Additionally, it may contain small amounts of soluble fibre that help prevent constipation and improve the balance of intestinal bacteria.
It's also important that the matcha is of high quality, and a perfect choice is Matcha & CO's Matcha Tea.
Cultivated ecologically and sustainably, our matcha comes from the best green tea leaves. Harvested manually in the autumn and ground in stone mills to obtain a better texture, aroma, and maximum purity of flavour.
Prebiotics and Probiotics:
Prebiotics are indigestible carbohydrate fibres that include oligosaccharides and inulin and will improve digestive health.
They feed the good bacteria in the intestines, improving the balance of intestinal bacteria, increasing the frequency of evacuations, and softening the stools.
Some prebiotic foods include:
- Chicory
- Artichokes
- Garlic
- Onions
- Bananas
- Leeks
- Chickpeas
On the other hand, probiotics are live beneficial bacteria found in the intestines and can help prevent chronic constipation.
People who regularly suffer from constipation may have an imbalance in intestinal bacteria, so consuming more probiotic foods could help improve that imbalance and prevent constipation.
Some foods that contain probiotics are:
- Sauerkraut
- Natural yogurt
- Miso
- Fermented soy
- Kefir
- Pickles
Another good way to consume probiotics is through a dietary supplement, and an ideal option is Matcha & CO's Inner Cure.
Developed with microbiome experts, Inner Cure supports your digestive system, your immune system, and your mood. Our formula is designed for bloating, intestinal discomfort, gut flora, and defenses.
