Digestive discomforts, such as constipation and bloating, can be very stressful and annoying. Although these problems are common, they can cause discomfort and interfere with daily activities.

If you experience constipation or bloating, here are a few tips to help you manage these issues and feel more comfortable.

Constipation

Constipation is a common digestive problem that occurs when bowel movements are infrequent or difficult to pass.

It can happen due to various reasons such as a low-fiber diet, not drinking enough water, lack of physical activity, certain medications, and medical conditions.

Drink more fluids

One of the easiest ways to relieve constipation is to drink more fluids. Adequate hydration helps soften stools, making them easier to pass.

Also, water and other fluids can move stool through your digestive tract, allowing you to have regular bowel movements. Aim to drink at least 8 cups of water a day, and increase your intake if you’re breastfeeding or exercising.

Increase fiber intake

Fiber is a crucial component of a healthy diet that promotes bowel movement regularity. Fiber-rich foods, such as whole-grain bread, cereals, fruits, and vegetables, help bulk up stool, making it easier to pass.

Apples, pears, and beans are particularly high in fiber, so include them in your diet regularly. If you’re not used to consuming a lot of fiber, start increasing your intake slowly to avoid bloating or other discomfort.

Exercise regularly

Regular physical activity can aid in bowel movement regularity by decreasing the amount of time it takes for food to pass through the digestive system.

Walking, jogging, cycling, or other moderate activities for at least 10 minutes a day can increase blood flow and stimulate your digestive system, reducing constipation symptoms.

Take laxatives

If you’re having difficulty passing stool, your doctor may recommend laxatives. Laxatives work by softening the stool or increasing the frequency of bowel movements.

They include over-the-counter options, such as bulk-forming, stimulant, and osmotic laxatives, or prescription medications in more severe cases.

Bloating

Bloating is a digestive issue that causes discomfort in the stomach and abdominal region. It stems mainly from a buildup of gas in the digestive system, resulting from consuming gas-producing foods or beverages.

Some health conditions, such as irritable bowel syndrome and celiac disease, can also cause bloating.

Avoid gas-producing foods

Certain foods and drinks are notorious for causing bloating, such as fizzy drinks, beans, broccoli, cabbage, and certain fruits. If you notice a pattern in your bloating, try to reduce or avoid these trigger foods to alleviate your symptoms.

Eat slowly and chew your food well

Eating too quickly or not chewing your food thoroughly can cause you to swallow air, which can lead to bloating. Take your time while eating and try to chew your food a few more times before swallowing it to prevent this from happening.

Drink herbal tea

Herbal teas, such as peppermint, ginger, and chamomile, can reduce inflammation and soothe the digestive system while also aiding in gas movement. Try drinking a cup of tea after meals to reduce bloating symptoms.

Take probiotics

Probiotics are beneficial bacteria that live in the gut, promoting healthy digestion and aiding in the breakdown of food.

Certain probiotics, such as Lactobacillus and Bifidobacterium, can help prevent bloating by reducing the amount of gas produced in the digestive system.

Conclusion

Digestive issues, such as constipation and bloating, are common but uncomfortable. Although they can be caused by various factors, they can usually be managed with a few dietary and lifestyle changes.

If your symptoms persist or worsen, talk to your doctor for more personalized advice.