Dr. Svetlana Ishchenko told how you can get rid of constipation quickly, effectively and without medication.
Constipation is not dangerous in itself. It is fraught with its own consequences, namely, intoxication and poisoning of the body due to the long stay of food in the intestines.
“There are always simple, but systemic and daily actions behind the solution of complex health problems: we drink clean warm water, 30 ml per 1 kg of weight. Especially when you wake up – 1-2 glasses in small sips, ”the expert says.
In addition to observing the drinking regime, it is important to add physical activity. At least walking, at least half an hour every day. If you have time to do a simple 5-minute exercise, great. Exercises to disperse the lymph are good for the problem of constipation.
Nutrition is a very important aspect for constipation. Minimize white bread and sweets, it is advisable to completely remove these products from the menu. We add fermented milk products to the diet, you can daily.
If there are no problems with insulin resistance, we eat often and fractionally (3 main meals and 2 snacks).
Be sure to add fiber, it will help to establish a stable stool. To do this, every day your menu should include at least 500 g of vegetables and fruits.
If nutrition does not solve the problem, in emergency cases you can use medicines that contain psyllium (psyllium husk).
Such drugs do not act on the symptom, but on the cause of the problem, and are not addictive, so they can be taken on an ongoing basis. 
Svetlana Ishchenko Health Infectious disease doctor, naturopath