What foods help relieve constipation

Put an end to the feeling of fullness: what helps against the pressure?

What to do if you have indigestion?

Mild complaints that are not due to illness can often be alleviated with the right diet, but if digestive problems persist, you should always have the cause clarified by a doctor.

The following applies to acute bloating: Eat easily digestible food and avoid large, high-fat portions. Listen to your gut and try to figure out what foods your gastrointestinal tract is rebelling after.

Eat slowly and with pleasure, wear comfortable clothing that does not put additional pressure on your stomach and take a digestive walk after meals. If the feeling of fullness is too strong for movement, a hot water bottle can be pleasant. You should also treat yourself to a break from time to time, because if you are stressed, your nerves in the abdomen can also be upset.

Herbal medicines (e.g. with caraway and peppermint oil or artichoke extract) can be used to relieve a feeling of fullness. In addition, antispasmodic agents have also proven effective in the case of a feeling of fullness that occurs in the context of irritable bowel syndrome.

By the way: The often advertised digestive schnapps should be avoided. Although it relaxes the muscles of the abdominal wall, the alcohol also paralyzes digestion. This means that the food stays in the stomach longer: the higher the percentage, the slower it is digested and the longer the paralyzing feeling of fullness stays.

These foods are proven home remedies for digestive problems:

1. Flaxseed

The shells of flaxseed contain so-called mucilage, which swell in the intestinal tract and bind water. This stimulates digestion and works naturally against constipation. Due to the water-binding properties of flaxseed, it is important that you drink enough with it - at least one and a half liters per day. Incidentally, the high-fiber seeds work best when they are crushed. In this processing form, they can also be incorporated into the nutritional plan in a very versatile way, for example as a delicious addition to muesli, salad or as an ingredient in bread.

2. Kefir

Kefir is made from fermented milk and is a good ingredient for mueslis, smoothies or soups. There are three times more probiotic ingredients in the dairy product than in yoghurt. The lactic acid bacteria and other microorganisms it contains have a positive effect on the intestinal flora and digestion. Probiotics are particularly important after antibiotic treatment to normalize the intestinal climate and prevent infections. If you don't like the sour taste of kefir, you can also try probiotic foods like sauerkraut or miso, a Japanese spice paste made from soy beans.

3. Caraway seeds

Caraway has an antispasmodic effect and can provide relief from gas, bloating or pain in the upper abdomen. Caraway seeds are not only suitable for seasoning dishes, but can also be brewed or chewed to make a tea in the event of acute digestive problems. Anise or fennel tea also help against stomach pain and an uncomfortable feeling of fullness after eating: Fennel promotes digestion and relieves pain, anise has an antispasmodic effect and can prevent flatulence.

4. Peppermint

Mint promotes emptying of the stomach and naturally helps against flatulence and cramp-like gastrointestinal complaints. If you don't want to drink mint tea, you can also use fresh mint leaves as an addition to smoothies, detox water or to refine couscous or oriental dishes. People with a sensitive stomach or chronic stomach discomfort should be particularly careful with fresh peppermint. The essential oils contained, for example menthol, can additionally irritate the stomach lining and trigger heartburn.

5. Prunes

The dried fruit has a laxative effect and makes bowel movements easier. You can eat about five prunes (preferably unsulphured and from the health food store) or drink a small glass of prune juice before breakfast. Important: First test the effect of prunes on your digestion with a small amount to avoid an overreaction of the intestines with diarrhea. If you don't like plums, dried figs or apricots can also be used as natural laxatives.