Constipation and bloating

In short: Constipation and bloating are among the most common digestive complaints, usually caused by too little fiber, fluid, or exercise. In most cases, they can be significantly improved through simple diet and lifestyle adjustments.

In more detail: Fiber binds water in the gut and stimulates bowel movement, while its breakdown by gut bacteria can simultaneously produce gas.

In detail

• High-fiber diet: Whole grains, legumes, and vegetables support digestion, but should be increased slowly to avoid worsening bloating.
• Drinking enough: Without enough fluid, fiber can actually clog the gut further instead of easing it.
• Exercise: Regular physical activity stimulates bowel movement and often counters constipation more effectively than medication.
• Gas-producing foods: Cabbage, legumes, and certain sweeteners produce more gas in the gut for sensitive people.
• Eating slowly: Hasty eating and swallowing air increase bloating further, regardless of the actual food eaten.
• Warning signs: Sudden, persistent symptoms, blood in the stool, or significant weight loss should be checked by a doctor.
• Irritable bowel as a cause: Chronic symptoms can also point to irritable bowel syndrome, which needs more targeted treatment (reizdarmsyndrom-im-alltag, trinken-und-fluessigkeitsbedarf).