One of the most common causes of constipation is not eating enough fiber to maintain a healthy gut, says Beth Czerwony, MS, RD, CSOWM, LD, a registered dietitian at the Cleveland Clinic Center for Human Nutrition.
That’s because fiber bulks up and softens stomach contents, improving transit time through the gastrointestinal (GI) tract, explains Carolyn Newberry, MD , a gastroenterologist at NewYork-Presbyterian and director of the Gastrointestinal Nutrition Program at Weill Cornell Medicine. But staying hydrated is crucial, too. “Fiber needs fluid to move through the GI tract, so if you’re increasing your fiber intake but not consuming enough fluid, this can cause constipation [too],” Czerwony says.
A goal of 25 to 35 grams of FIBER PER DAY is a viable intervention, this includes whole grains, with a goal of five servings (combined) of vegetables and fruits.”
What drinks can help me poop quickly?
While dietary and lifestyle changes are important to improve long-term gut health, there are some drinks that can provide immediate relief.
These are the 5 drinks that can help you go to the bathroom
1. Senna tea
Drinking warm liquids can stimulate the gastrointestinal tract, and senna tea is particularly effective. This herb has a natural laxative effect and has been approved by the FDA to relieve constipation in most people. However, it is important not to use it for more than a week, and those with gastrointestinal problems should avoid it.
2. Prune Juice
Prune juice is another ally in fighting constipation. Not only is it rich in fiber, but recent studies have shown that it improves the intestinal microbiome and reduces inflammation. This juice is an effective option for those looking for quick relief.
3. Kiwi juice
Kiwi is known for its gastrointestinal benefits. Its high sugar content can induce bowel movements, and regular consumption has shown positive results on gut health, relieving constipation and improving the microbiome.
4. Kombucha
Kombucha, a probiotic drink, is great for generating healthy bacteria in the gut, which can help combat constipation. However, it is crucial to avoid products with high levels of sugar, artificial sweeteners and caffeine, as these can have adverse effects.
5. Coffee, in Moderation
Coffee can be an effective stimulant for the digestive system, as it triggers the release of hormones such as gastrin and cholecystokinin, which promote bowel movements. Still, it is important to consume it in moderation, as too much coffee can cause dehydration and worsen constipation.
Symptoms of a Weak Bowel
Occasional constipation is usually not a cause for concern, but if it is frequent or chronic, it could indicate intestinal health problems. Other symptoms of a weak gut include diarrhea, bloating, abdominal pain, and the presence of undigested food in the stool.
Characteristics of a Healthy Intestine
A healthy gut is characterized by low levels of inflammation, a healthy microbiome, and proper nutrient absorption. The absence of symptoms such as constipation or bloating is a good indicator of gut health.
How to Check Gut Health?
To assess gut health, it is advisable to consult a gastroenterologist, who can order the necessary tests, such as stool analysis or a colonoscopy. There is not yet a validated way to assess the gut microbiome in a comprehensive manner, but improvement in symptoms is a good sign of recovery.
Conclusion
Maintaining a diet rich in fiber and adequate hydration is essential for intestinal health. However, if you need quick relief from constipation, the drinks mentioned above can be an effective solution although it is not a magic miracle. Always remember to consult a health professional if symptoms persist or worsen.
