Restoring gut health to normalcy cannot happen overnight but it is possible, with the right natural solutions. Here are a few tips you can look at to improve your digestive system and get gradual relief from constipation.

•Increase Fiber Intake: Fibers are of two types: soluble and insoluble and derived from plants. Unlike other nutrients, the body doesn’t break it down or absorb. Instead, it helps regulate the body’s use of sugars and keeps hunger and blood sugar in check.

• Fruits and Vegetables: Include high-fiber fruits like apples, pears, berries, and vegetables such as broccoli, carrots, and leafy greens.
• Whole Grains: Opt for whole-grain bread, brown rice, oats, and cereals.
• Legumes: Beans, lentils, and chickpeas are excellent sources of fiber.

•Stay Hydrated: Overall benefits of staying hydrated cannot be stated enough. Drinking plenty of water throughout the day helps soften the stool, making it easier to pass. Herbal teas and clear broths can also be good options for consuming liquids that also carry anti-oxidant properties.

•Eat Probiotic-Rich Foods: Probiotic foods are rich in good bacteria that help restore the gut biome naturally. These bacteria aid in digestion by helping in breaking down food particles into digestible material. Some probiotic-rich foods are:

• Yogurt: Contains live bacteria that support gut health.
• Kefir and Fermented Foods: Sauerkraut, kimchi, and other fermented foods can promote healthy digestion.

•Regular Meal Times: Eating at regular intervals helps maintain a consistent digestive rhythm. Moreover, it also prevents the over and under-secretion of digestive juices. So, do not skip meals, as irregular eating patterns can disrupt this natural process.

•Incorporate Healthy Fats: Not all fats are bad but some fats are crucial in your daily dietary intake. The presence of healthy fats also reduces the unhealthy fats in your body. Include healthy fats like olive oil, avocados, and nuts in your diet, which can help lubricate the intestines.

•Avoid Access Caffeine and Alcohol: While moderate caffeine can stimulate bowel movements in some, excessive caffeine and alcohol can lead to dehydration, worsening constipation.