Constipation also called "constipation." In this you go to the toilet with difficulty this can sometimes be as little as twice a week or every other day. Your stool is dry, hard and defecating. Here you may experience symptoms such as: abdominal pain, bloating, hard bellies and abdominal cramps. Constipation, besides not being nice, is also not healthy for the bowels. This could be a sign that your intestinal flora is not in balance .

Going to the toilet daily is a must! Our stool consists of undigested remnants of food but our intestines are also one of our excretory organs, in this process waste products accompany our stool. Therefore, going to the toilet every day is very important for your intestinal flora.

Progesterone affecting the intestines

Constipation is more common in women, the elderly and in people with and inactive lifestyle. We often see it in people who do not drink enough or have a reduced fiber intake from food. During pregnancy, constipation is more common because the hormone progesterone plays a role. Progesterone is very important during pregnancy but has the disadvantage of retaining fluid and making the bowels work slower. 

Tips for constipation

It varies greatly from person to person how best to treat constipation. In fact, it depends on the cause. But there are certainly some tips that you can use:

1. Eat 500 grams of fruits and vegetables a day: This contains a lot of fiber which is important for smooth bowel movements.
2. Drink enough water: Drink at least 2 liters of water in a day to keep your stools smooth
3. Exercise enough: we often see in people who do not exercise enough that the bowel movements then also do not go well. This is because exercise stimulates bowel passage. Exercise at least half an hour a day. Go outside for a walk!
4. Avoid processed and sugary foods: these foods can disrupt your gut flora and are much harder for your intestines to digest.
5. Reduce your caffeine intake: Caffeine withdraws moisture from stools, which can make them harder. Keep it to no more than 1 to 2 cups in a day. Should you suffer from chronic constipation avoid caffeine for a while.
6. Go to the toilet as soon as you feel the urgeHolding your stool is not good for your body. If you feel an urge, go immediately!
7. Use a squaty potty: this is a stool that you can place under your toilet. This allows you to sit in a more natural position on your toilet, making it easier for your stool to come out.

It is important that you start looking at the cause of your constipation. If you have already tried many of these tips then a bowel consultation with microbiome test may be fine for you. Here we can start looking at the cause of your symptoms.

Always consult a doctor for further investigation if constipation is accompanied by weight loss, persistent abdominal pain, fever, vomiting, blood in the stool or stools that are black in color.