Old Wives’ Remedies for Constipation: Quickly Get Rid of This Discomfort with Effective Natural Solutions
Constipation is a gastrointestinal dysfunction characterized by reduced frequency of stools, difficulty in evacuation, and a feeling of incomplete elimination. This condition, frequently encountered among adult and elderly populations, can significantly impact quality of life, causing abdominal discomfort, bloating, and even complications like anal fissures or hemorrhoids.
In this article, we will analyze therapeutic interventions based on phytotherapeutic, nutritional, and behavioral principles, offering an integrative approach to managing and preventing constipation. You will discover natural remedies that stimulate intestinal peristalsis, regulate intestinal microbiota, and optimize the intake of fiber, prebiotics, and fluids, essential for healthy intestinal transit.
Constipation: Causes and Symptoms
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Constipation is a common gastrointestinal disorder, medically defined by a reduced frequency of bowel movements and difficulty in stool evacuation. Gastroenterologically speaking, this condition occurs when intestinal transit is slowed, leading to excessive water absorption from the feces, resulting in hard, dry, and difficult-to-pass stools.
The etiology of constipation is complex and involves dietary factors, lifestyle, underlying medical conditions, and the use of medications that affect intestinal motility. A diet low in fiber, with a daily intake below 25-30 g, leads to a decrease in stool volume and consistency, affecting the natural stimulation of intestinal peristalsis. Chronic dehydration also contributes to this process, as insufficient fluid intake reduces the hydration of feces, promoting their compaction.
Sedentary lifestyle is another important factor, as physical activity stimulates intestinal motility, and lack of movement can slow intestinal transit. People who lead predominantly sedentary lifestyles, such as those who are bedridden or engage in prolonged sitting activities, are prone to chronic constipation.
Constipation – Neurological Causes and Medications
In addition to behavioral factors, constipation can also be caused by pelvic muscle dysfunction, which affects the coordination of the defecation reflex. Neurological conditions, such as Parkinson’s disease, multiple sclerosis, or diabetic neuropathy, can influence the neuromuscular control of the intestine, leading to a decrease in the efficiency of colonic transit. Certain medications also have adverse effects that contribute to the onset of constipation. These include opioids, tricyclic antidepressants, anticholinergics, and calcium channel blockers, which reduce intestinal motility and can worsen symptoms in predisposed patients.
The symptoms of constipation vary in severity and can significantly impact the patient’s quality of life. Generally, constipation is defined by bowel movements less frequent than three times a week, associated with hard, dry, and difficult-to-pass stools. The sensation of incomplete evacuation is frequently reported by patients, often accompanied by abdominal distension, flatulence, and discomfort. In more severe forms, abdominal pain and cramps may occur due to prolonged accumulation of feces in the colon.
Chronic constipation is associated with various gastrointestinal complications, including hemorrhoids, anal fissures, and, in extreme cases, intestinal obstruction. Excessive straining during defecation increases pressure in the hemorrhoidal veins, which can lead to the appearance and aggravation of hemorrhoids. Hard stools can cause damage to the anal mucosa, resulting in painful fissures and bleeding. In the long term, constipation can contribute to the development of colonic diverticulosis, a condition characterized by the formation of small herniated sacs in the colon wall, prone to inflammation and infection.
Constipation in the Elderly – Physiological and Behavioral Causes
Elderly individuals are more susceptible to constipation due to a combination of physiological and behavioral factors. Reduced intestinal motility with age, dietary changes, and frequent use of constipating medications contribute to this problem. Geriatric studies indicate that up to 50% of the elderly suffer from constipation, but it is often underdiagnosed and undertreated.
The defecation reflex can become less efficient in the elderly, leading to a delay in stool evacuation. Patients in this category may also have reduced fiber and fluid intake, either due to changes in appetite or dietary restrictions imposed by other pathologies. Lack of physical activity further exacerbates the problem, and chronic use of laxatives without medical advice can lead to dependence and alteration of the natural bowel reflex.
Although constipation is a common condition, certain symptoms require prompt medical evaluation to rule out more serious pathologies. Warning signs that necessitate consultation with a gastroenterologist include persistent constipation, resistant to usual treatments, severe abdominal pain, rectal bleeding, and unexplained weight loss.
Constipation in the Elderly and the Need for Further Investigations
Concurrently, patients with sudden changes in bowel transit, especially those over 50 years of age, should be further investigated to rule out intestinal obstructions, inflammatory bowel diseases, or colorectal cancer. Colonoscopy and imaging tests may be recommended in these cases to identify any structural abnormalities of the intestine.
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In the context of constipation treatment, natural supplements can play an important role in improving intestinal transit and protecting the colonic mucosa. Premium Colon Cleanse Formula is an example of a supplement containing natural ingredients designed to support colon and intestinal mucosa health. These capsules can help relieve constipation symptoms by gently stimulating peristalsis and maintaining a healthy balance of intestinal flora. The use of such supplements, in conjunction with lifestyle and dietary changes, can provide a holistic approach to managing chronic constipation.
Traditional Remedies for Constipation: Quick and Natural Solutions
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Phytotherapy offers a wide range of natural remedies for constipation, many of which have been validated by recent clinical studies. Thus, traditional therapies act by stimulating intestinal peristalsis, increasing mucus secretion in the colon, and improving stool consistency, facilitating optimal intestinal transit.
One of the most widely used remedies are laxative teas, such as senna (Cassia angustifolia) and buckthorn (Rhamnus frangula), which contain anthraquinones, active compounds that stimulate intestinal contractions. Studies published in the *Journal of Ethnopharmacology* show that senna extract can reduce intestinal transit time by up to 30% in patients with chronic constipation. However, prolonged use of these stimulant laxatives should be monitored, as it can lead to intestinal dependence and reduced colonic tone.
Moving beyond stimulant laxatives, phytotherapy also includes plants with antispasmodic properties, such as chamomile (Matricaria chamomilla). Due to its rich flavonoid content, chamomile has a relaxing effect on intestinal muscles, contributing to the reduction of abdominal discomfort and the regulation of intestinal motility. Research suggests that its use can be beneficial in relieving symptoms of irritable bowel syndrome, including constipation.
Foods with Natural Laxative Effects to Combat Constipation
In addition to herbal infusions and extracts, foods with natural laxative effects represent an effective and safe option. Prunes and flaxseeds are among the most effective dietary solutions for combating constipation. Prunes contain sorbitol, a sugar alcohol with an osmotic effect, and phenolic compounds that stimulate intestinal motility by increasing water secretion into the intestinal lumen. Flaxseeds, rich in soluble fiber and omega-3 fatty acids, contribute to the formation of softer stools and improve intestinal lubrication, facilitating stool elimination.
Another phytotherapeutic remedy is abdominal massage, used for centuries to stimulate intestinal transit. Studies published in the *Journal of Bodywork and Movement Therapies* have shown that regular abdominal massage can significantly reduce constipation severity and improve patient quality of life by increasing peristaltic activity. This method is particularly beneficial for the elderly or those with reduced mobility.
Last but not least, adequate hydration and regular physical activity play an essential role in maintaining healthy intestinal transit. Drinking at least 2 liters of water per day and engaging in 30 minutes of moderate physical activity daily can reduce the risk of constipation by up to 35%, according to a longitudinal study published in the *American Journal of Gastroenterology*. Exercises involving abdominal muscle contraction, such as walking or stretching, can stimulate bowel movements and prevent constipation.
While these phytotherapeutic remedies are generally safe and well-tolerated, their use should be approached with caution, especially by individuals with chronic conditions or those taking medication. Some herbs and natural supplements can interact with prescribed medications, altering their absorption or efficacy. Therefore, consulting a doctor or pharmacist before starting a natural treatment regimen is essential to prevent adverse effects and ensure a personalized therapeutic approach.
Teas and Natural Drinks for Constipation Relief
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Teas and drinks with laxative properties can help regulate intestinal transit and maintain optimal digestive function. These natural remedies act through various mechanisms, from stimulating bile secretion and intestinal motility to balancing microbiota and optimal colon hydration.
Among the most effective infusions used in constipation management is dandelion tea (Taraxacum officinale), known for its diuretic and cholagogue effects. The active principles in dandelion stimulate bile secretion, facilitating fat digestion and accelerating intestinal transit. Studies published in *Neurogastroenterology & Motility* suggest that dandelion extract can improve gastrointestinal motility, reducing gastric emptying time and facilitating the progression of intestinal contents.
In addition to herbal teas, fermented beverages, such as kefir and kombucha, offer additional benefits through their probiotic content, microorganisms essential for the balance of intestinal microbiota. These contribute to optimizing digestion, improving the barrier function of the colonic mucosa, and may promote an increase in stool frequency. A meta-analysis published in the *American Journal of Clinical Nutrition* concluded that regular probiotic administration can reduce intestinal transit time by up to 12 hours in individuals with chronic constipation.
Effective Remedies for Constipation: Natural Juices Rich in Sorbitol and Soluble Fiber
Another effective remedy is represented by natural juices rich in sorbitol and soluble fiber, such as those from prunes and pears. Sorbitol exerts an osmotic effect in the intestine, drawing water into the colon lumen and contributing to the formation of softer, more easily evacuated stools. For example, a randomized clinical trial published in *Alimentary Pharmacology & Therapeutics* highlighted that daily consumption of 125 ml of prune juice can significantly increase defecation frequency and improve stool consistency in patients with functional constipation.
Among traditional beverages with a mild laxative effect, warm water with lemon and honey is a frequently used method to stimulate digestion. Citric acid in lemon helps increase bile secretion, facilitating digestion and intestinal motility, while honey has a prebiotic effect, promoting the growth of beneficial bacteria in the colon. A pilot study published in the *European Journal of Clinical Nutrition* indicated that daily intake of this mixture can reduce abdominal discomfort associated with constipation and improve defecation rhythm.
To maximize the effectiveness of these beverages, it is recommended to consume them at room temperature or slightly warmed, as extreme temperatures can affect intestinal peristalsis. Also, adequate hydration throughout the day is essential, requiring an intake of at least 2 liters of fluids daily to prevent dehydration and stool compaction, factors that can worsen constipation.
Recommended Foods for Constipation Relief
A balanced, fiber-rich diet plays a crucial role in preventing and alleviating constipation. In this regard, research in the field of nutrition and gastroenterology has identified certain foods against constipation with beneficial properties for intestinal transit and overall digestive health.
Whole grains, such as oats, quinoa, and brown rice, are excellent sources of insoluble fiber. These fibers absorb water in the intestine, increasing the volume of feces and stimulating peristalsis. A study published in the American Journal of Clinical Nutrition showed that increasing whole grain intake by 10 grams per day can reduce the risk of constipation by up to 18%.
Legumes, including beans, lentils, and chickpeas, are rich in soluble and insoluble fiber. Soluble fibers form a gel in the intestine that facilitates stool passage, while insoluble fibers add bulk. Practically, regular consumption of legumes can increase stool frequency and improve stool consistency in patients with chronic constipation.
Edible-Peel Fruits – Benefits for Constipation
Edible-peel fruits, such as apples, pears, and prunes, contain pectin, a soluble fiber with a mild laxative effect. These fruits are also sources of sorbitol, a natural sugar that draws water into the intestine. Prunes are as effective as osmotic laxatives in treating chronic constipation.
Fermented foods, such as sauerkraut and kimchi, are rich in probiotics and digestive enzymes. These foods contribute to maintaining healthy intestinal flora and can improve intestinal transit.
Healthy fats, such as extra virgin olive oil and avocado, can help lubricate the intestines and facilitate stool passage. These fats also stimulate bile production, which has a natural laxative effect. Furthermore, regular consumption of olive oil can significantly improve constipation symptoms in elderly patients.
Prebiotic Foods – Benefits for Intestinal Health
Prebiotic foods, such as garlic, onions, and artichokes, contain fermentable fibers that nourish beneficial bacteria in the intestine. These prebiotics can improve the composition of the intestinal microbiota and the barrier function of the colon.
It is important to gradually introduce these foods into the diet and maintain adequate hydration to maximize benefits and avoid gastrointestinal discomfort. Individuals with pre-existing digestive conditions or food allergies should consult a nutritionist or gastroenterologist before making significant dietary changes.
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Natural Remedies and Treatments for Constipation in Adults and the Elderly
The therapeutic approach to constipation in adults and the elderly requires a nuanced understanding of the gastrointestinal physiology specific to each age group. Natural treatments can offer a gentle and effective alternative to conventional medications but must be adapted according to individual needs and potential comorbidities.
For active adults, magnesium supplements can be particularly beneficial in regulating intestinal transit. This mineral acts through an osmotic effect in the intestine, drawing water and stimulating peristalsis. Daily supplementation with approximately 300 mg of magnesium can help maintain regular stools and alleviate functional constipation.
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Another effective option is coconut oil, which, due to its medium-chain fatty acid content, promotes intestinal motility and can have a mild laxative effect. Fatty acids are rapidly absorbed and stimulate bile production, facilitating digestion and accelerating intestinal transit.
Managing Constipation in the Elderly: Gentle and Effective Solutions
For the elderly, constipation management strategies must be adapted to be gentler and well-tolerated. Soluble fiber supplements, such as psyllium, are an effective option, helping to increase stool volume and consistency. Taking 5 g of psyllium twice daily can support regular intestinal transit without causing abdominal discomfort or irritating effects on the intestinal mucosa.
A beneficial dietary solution for the elderly is the consumption of rehydrated prunes, due to their high fiber and sorbitol content. The compounds in prunes exert an osmotic effect, drawing water into the intestinal lumen and promoting stool elimination. Dried prunes can be as effective as conventional osmotic laxatives, but without their associated side effects.
Establishing a regular digestive routine is essential for both adults and the elderly. Scheduling meals at fixed times and allocating adequate time for toileting, especially in the morning, helps synchronize the gastrocolic reflex and regulate intestinal motility. This strategy is particularly important for older people, in whom the biological rhythm of digestion may be slowed.
Integrating light physical activities into the daily routine plays a crucial role in stimulating intestinal transit. Even moderate activities, such as walking or mobility exercises, can have a significant impact on bowel function. A minimum of 30 minutes of daily movement is recommended, which can contribute to reducing the risk of constipation and improving overall digestive system health.
Effective Natural Remedies and Treatments for Constipation
In the field of gastroenterology, natural remedies for constipation have gained increased attention due to their efficacy and low side effect profile.
Aloe vera is known for its laxative effects due to its content of anthraquinonic compounds that stimulate intestinal movements. The gel extracted from the leaves can help reduce constipation and improve intestinal transit. However, frequent use should be monitored, as it can irritate the intestinal lining and cause imbalances over time.
Rhubarb (Rheum rhabarbarum) has a strong laxative effect, similar to aloe vera, due to the presence of anthraquinones. Its substances accelerate intestinal transit, being useful in occasional constipation. However, administration in high doses or for prolonged periods can disrupt electrolyte balance and require medical supervision.
Physical Therapy and Reflexology in Managing Acute Constipation
Physical therapy, including reflexology, can provide relief in cases of acute constipation. This technique stimulates specific points on the soles of the feet, having an indirect effect on intestinal motility by activating peripheral nerves. People who practice reflexology regularly may notice an improvement in stool frequency and a reduction in abdominal discomfort.
For severe constipation, hydrocolonotherapy is an occasionally used method for cleansing the intestines. The procedure involves irrigating the colon with filtered water, helping to eliminate accumulated waste products. While it can be effective in refractory constipation, this technique should only be performed by specialists and is not recommended for frequent use, as it can affect intestinal flora.
Among the natural supplements that support intestinal health, L-glutamine plays an important role in maintaining the integrity of the colonic mucosa. This amino acid helps reduce intestinal inflammation and can improve transit, especially in individuals with constipation-predominant irritable bowel syndrome.
Spirulina and Its Benefits for Digestion
Another ally of digestion is spirulina, an algae rich in nutrients and soluble fiber, which helps regulate intestinal transit. Regular consumption can promote more efficient digestion and reduce abdominal discomfort associated with functional constipation.
A complementary method for stimulating peristalsis is abdominal self-massage, particularly the I-L-U technique. This involves gentle circular movements along the path of the colon, following the shape of the letters I, L, and U. Practiced daily, massage can help reduce the feeling of bloating and improve bowel rhythm.
It is crucial to emphasize that although these quick remedies for constipation can be effective, they are not without risks. Their use should be guided by a gastroenterology specialist, especially in patients with chronic conditions or those undergoing drug treatments. Careful monitoring and adjustment of treatment based on individual response are essential to maximize benefits and minimize potential adverse effects.
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Natural Supplements and Probiotics for Constipation
In gastroenterology, the use of soluble fibers, probiotics, and digestive enzymes represents an adjuvant therapeutic approach to optimizing intestinal transit and balancing intestinal microbiota. These supplements aim to improve stool consistency, reduce colonic transit time, and prevent complications associated with chronic constipation.
Administration of soluble fiber is one of the most effective strategies in treating functional constipation. Psyllium (Plantago ovata), a hydrophilic soluble fiber, has the ability to retain water in the intestinal lumen, forming a viscous gel that increases stool volume and plasticity. By mechanically stimulating the receptors in the colon wall, psyllium promotes the activation of physiological peristalsis and facilitates the elimination of feces. This type of fiber is well-tolerated and can be used long-term, provided adequate fluid intake is ensured.
Glucomannan, a fiber derived from the konjac root, exhibits similar mechanisms of action but has a superior absorbent capacity, making it effective in regulating transit in patients with severe constipation tendencies. In addition to its effects on stool consistency, glucomannan contributes to maintaining intestinal microbiota homeostasis, providing a nutrient substrate for beneficial bacteria.
Intestinal Microbiota and Its Impact on Intestinal Transit
Intestinal microbiota plays a fundamental role in fermentation processes, short-chain fatty acid metabolism, and colonic motility. Imbalance of intestinal flora (dysbiosis) is frequently correlated with intestinal transit dysfunctions. Administration of probiotics, particularly strains of *Bifidobacterium lactis* and *Lactobacillus plantarum*, contributes to microbiota modulation and regulation of peristaltic reflexes through the production of active metabolites such as lactic acid and butyrate. These compounds influence intestinal motility by stimulating receptors in the colon and reducing intestinal mucosal inflammation.
The combination of probiotics with prebiotics (inulin, fructooligosaccharides) results in a synergistic effect, promoting the selective growth of beneficial bacteria and intensifying intestinal fermentation processes. This combination, termed symbiotic, can be an optimal strategy for patients with chronic constipation refractory to conventional treatments.
Digestive enzymes are involved in the breakdown and absorption of macronutrients, and their deficiency can negatively impact intestinal motility. Bromelain, a proteolytic enzyme extracted from pineapple, has anti-inflammatory properties and can facilitate protein digestion, preventing excessive fermentation and gas formation. Lipase and amylase can improve fat and carbohydrate digestion, reducing mechanical stress in the intestine and promoting more efficient transit.
Enzyme Supplements and Their Impact on Digestion
On the other hand, enzyme supplements are particularly recommended for patients with exocrine pancreatic insufficiency or functional dyspepsia associated with constipation. These can be used in conjunction with probiotics for complete optimization of digestive processes.
The efficacy of these supplements varies depending on the severity of constipation, the profile of the intestinal microbiota, and the presence of digestive comorbidities. It is recommended to start with progressive doses to allow the digestive system to adapt and minimize the risk of abdominal discomfort.
Adequate hydration is essential with fiber supplements, as insufficient fluid intake can have a paradoxical constipating effect by excessive fecal compaction. Furthermore, probiotic administration should be individualized, considering the potential immunomodulatory effect and associated risks in immunocompromised patients.
Pharmacological interactions must be carefully evaluated, as certain soluble fibers can affect drug absorption, and probiotics can alter the bioavailability of some active substances in the intestine.
Massage Techniques and Exercises for Constipation Relief
In modern gastroenterological practice, abdominal massage techniques and specific exercises are recognized as effective complementary methods in managing constipation. A non-invasive approach, massage aims to stimulate intestinal peristalsis, relax abdominal muscles, and improve blood circulation in the digestive area.
Abdominal massage, particularly the “I-L-U” technique, has proven particularly effective in stimulating intestinal motility. This technique involves following the path of the colon with gentle movements, in the shape of the letters I, L, and U. A randomized clinical trial published in the Journal of Bodywork and Movement Therapies has shown that regular abdominal massage practice can significantly reduce constipation severity and improve patient quality of life. The mechanism of action involves stimulating mechanoreceptors in the intestinal wall, which in turn activate peristaltic reflexes.
Pelvic floor muscle strengthening exercises, also known as Kegel exercises, are beneficial for the defecation process. These muscles play a crucial role in coordinating bowel evacuation. A study published in Diseases of the Colon & Rectum showed that regular pelvic floor muscle training can improve defecation function and reduce constipation symptoms in patients with pelvic floor dysfunction.
Physical Movement and Its Impact on Intestinal Transit
Simple movements, such as walking after meals or climbing stairs, can speed up intestinal transit by stimulating peristalsis. Thus, 30 minutes of moderate physical activity daily can reduce the risk of constipation by up to 44% in adults.
Correct posture during defecation is crucial for facilitating complete bowel evacuation. Using a footstool to mimic the natural squatting position can significantly improve the defecation process. Practically, adopting a squatting posture can reduce the effort required for defecation and prevent complications associated with chronic constipation, such as hemorrhoids.
Diaphragmatic breathing exercises can help relax abdominal muscles and stimulate peristaltic movements. The technique involves deep inhalations, allowing the diaphragm to descend and gently massage the abdominal organs. Regular practice of diaphragmatic breathing can reduce constipation symptoms and improve the quality of life for patients with irritable bowel syndrome.
Biofeedback Techniques and Their Role in Managing Pelvic Floor Dysfunction
Biofeedback techniques can be particularly useful for patients with pelvic floor dysfunction. This method involves using sensors to monitor and visualize muscle activity, helping patients improve their control over the muscles involved in defecation.
Abdominal stretching exercises, such as “Cat-Cow,” can improve abdominal muscle flexibility and stimulate peristalsis. These movements involve alternating between arching and rounding the spine, creating a gentle massage of the internal organs.
It is important to emphasize that these techniques and exercises should be practiced regularly to achieve optimal benefits. They should also be adapted according to individual health status and any physical limitations. Patients with pre-existing medical conditions or those who have undergone recent abdominal surgery should consult a specialist before starting any exercise or massage program.
Constipation Prevention: Healthy Tips and Habits
Preventing constipation is an essential proactive approach to maintaining optimal digestive health. Therefore, implementing healthy habits and adopting a balanced lifestyle can significantly reduce the risk of developing this common gastrointestinal condition.
First and foremost, creating a regular digestive routine is fundamental in preventing constipation. Scheduling meals at fixed times stimulates the gastrocolic reflex, which facilitates bowel movements.
Optimizing diet by including a variety of fiber sources is crucial. According to the recommendations of the American Academy of Nutrition and Dietetics, adults should consume between 25-30 grams of fiber per day. A longitudinal study published in the American Journal of Gastroenterology showed that increasing fiber intake by 6 grams per day can reduce the risk of constipation by up to 15%.
Integrating Fermented Foods into the Diet for Healthy Bowel Transit
Integrating fermented foods into the diet, such as yogurt, kefir, or sauerkraut, can contribute to maintaining healthy intestinal flora. Thus, regular consumption of probiotic foods can improve intestinal transit and reduce constipation symptoms.
Adequate hydration plays a vital role in preventing constipation. It is recommended to consume at least 2 liters of fluids per day, preferring warm liquids in the morning to stimulate peristalsis.
Integrating movement into daily life is essential for maintaining healthy intestinal transit. The World Health Organization recommends at least 150 minutes of moderate physical activity per week. For people with sedentary jobs, regular active breaks are recommended.
Stress Management Through Relaxation Techniques and Art Therapy
Stress management through relaxation techniques such as art therapy can have a positive impact on bowel function. Chronic stress can disrupt gastrointestinal motility and exacerbate constipation symptoms. Furthermore, regular practice of stress reduction techniques can significantly improve gastrointestinal symptoms, including constipation.
Conversely, establishing a regular toileting routine is crucial. Allocating sufficient time for defecation each morning, preferably after breakfast, can help regulate the defecation reflex. An observational study published in Digestive Diseases and Sciences highlighted the importance of a toileting routine in the management of chronic constipation, especially in the elderly.
Avoiding excessive use of laxatives is essential to prevent dependence and long-term side effects. It is also recommended to address the underlying causes of constipation through lifestyle and dietary changes.
In conclusion, constipation prevention requires a holistic approach. This approach combines a balanced diet. It includes adequate hydration. It also involves regular physical activity. Last but not least, it requires effective stress management. Adopting these healthy habits reduces the risk of constipation. They also contribute to improving overall digestive health. These habits also help improve quality of life. It is important to emphasize one aspect. These preventive measures are effective for most people. Individuals with pre-existing medical conditions should consult a gastroenterology specialist. They should also consult them if they have persistent symptoms. A personalized evaluation and management plan are necessary.
References:
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2. Dimidi, E., Christodoulides, S., Fragkos, K. C., Scott, S. M., & Whelan, K. (2014). The effect of probiotics on functional constipation in adults: a systematic review and meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition, 100(4), 1075-1084;
3. Rao, S. S., Yu, S., & Fedewa, A. (2015). Systematic review: dietary fibre and FODMAP‐restricted diet in the management of constipation and irritable bowel syndrome. Alimentary Pharmacology & Therapeutics, 41(12), 1256-1270. https://onlinelibrary.wiley.com/doi/full/10.1111/apt.13167;
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