Constipation, defined as fewer than three bowel movements per week, can cause significant discomfort. Common causes include a low-fiber diet, insufficient hydration, lack of physical activity, certain medications, or habits such as ignoring the urge to defecate. While over-the-counter laxatives offer temporary relief, they carry risks such as unwanted side effects or addiction. This article discusses seven natural beverages that are effective against constipation, along with tips for preventing this digestive disorder.
Chia seed water: a fiber supplement
Chia seed water is a drink rich in soluble and insoluble fiber, ideal for increasing stool volume and facilitating evacuation.
Chia seed benefits: Just one tablespoon (15 g) provides 4 g of fiber, or about 14% of the recommended daily intake. This helps soften stools and make them easier to pass. Directions: Mix 1 to 2 tablespoons (15 to 30 g) of chia seeds in a 250 to 300 ml glass of water. Let sit for a few minutes to allow the seeds to swell before consuming.
Caution: Too much fiber at once can cause bloating. Introduce this drink gradually.
Warm lemon water: a gentle and versatile remedy
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