{"id":2277,"date":"2025-05-02T20:23:40","date_gmt":"2025-05-02T18:23:40","guid":{"rendered":"https:\/\/europaem.eu\/what-helps-against-constipation-home-remedies-and-dietary-advice\/"},"modified":"2025-05-02T20:26:23","modified_gmt":"2025-05-02T18:26:23","slug":"what-helps-against-constipation-home-remedies-and-dietary-advice","status":"publish","type":"post","link":"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/","title":{"rendered":"What helps against constipation? Home remedies and dietary advice"},"content":{"rendered":"\n<p>Constipation, also known as constipation, is a common problem that affects around 15 percent of people in Germany. The frequency increases with age and those affected suffer from difficult bowel movements and hard stools. <\/p>\n\n<p>An unbalanced diet and a lack of fluid intake can severely impair digestion. Home remedies and dietary changes can provide relief from constipation. <\/p>\n\n<p>By adjusting their diet and using effective home remedies, sufferers can improve their bowel health and make bowel movements easier. A healthy diet and sufficient fluid intake are crucial for good digestion. <\/p>\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Content<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Understanding_constipation_Symptoms_and_signs\" >Understanding constipation: Symptoms and signs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#When_do_we_speak_of_constipation\" >When do we speak of constipation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Frequent_accompanying_symptoms\" >Frequent accompanying symptoms<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Causes_of_constipation_at_a_glance\" >Causes of constipation at a glance<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Nutritional_factors\" >Nutritional factors<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Medication_as_a_trigger\" >Medication as a trigger<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Diseases_and_physical_causes\" >Diseases and physical causes<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#What_helps_against_constipation_the_most_important_immediate_measures\" >What helps against constipation: the most important immediate measures<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Drink_enough_fluids\" >Drink enough fluids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Movement_to_stimulate_the_bowels\" >Movement to stimulate the bowels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#The_correct_toilet_posture\" >The correct toilet posture<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#High-fiber_diet_as_a_basis\" >High-fiber diet as a basis<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Why_dietary_fiber_is_so_important\" >Why dietary fiber is so important<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#The_best_high-fiber_foods\" >The best high-fiber foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Daily_fiber_requirement\" >Daily fiber requirement<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Effective_home_remedies_for_constipation\" >Effective home remedies for constipation<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Linseed_and_psyllium_husks\" >Linseed and psyllium husks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Dried_fruit_and_dried_fruit\" >Dried fruit and dried fruit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Natural_laxatives_from_the_kitchen\" >Natural laxatives from the kitchen<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Teas_and_drinks_to_stimulate_the_bowels\" >Teas and drinks to stimulate the bowels<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Senna_tea_and_other_laxative_herbal_teas\" >Senna tea and other laxative herbal teas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Warm_water_with_lemon_in_the_morning\" >Warm water with lemon in the morning<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#The_right_morning_routine_for_healthy_bowel_movements\" >The right morning routine for healthy bowel movements<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#The_perfect_breakfast_for_constipation\" >The perfect breakfast for constipation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Time_management_for_going_to_the_toilet\" >Time management for going to the toilet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Movement_exercises_to_stimulate_the_bowels\" >Movement exercises to stimulate the bowels<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Simple_abdominal_exercises_for_at_home\" >Simple abdominal exercises for at home<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Daily_exercise_recommendations\" >Daily exercise recommendations<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#When_to_see_a_doctor_for_constipation\" >When to see a doctor for constipation?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Alarm_signals_and_warning_signs\" >Alarm signals and warning signs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Recognizing_chronic_constipation\" >Recognizing chronic constipation<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Medical_treatment_options\" >Medical treatment options<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Over-the-counter_laxatives_at_a_glance\" >Over-the-counter laxatives at a glance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Macrogol_and_other_water_binders\" >Macrogol and other water binders<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Stimulating_laxatives\" >Stimulating laxatives<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Special_situations_Constipation_when_traveling_and_during_pregnancy\" >Special situations: Constipation when traveling and during pregnancy<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Tips_for_on_the_go\" >Tips for on the go<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Safe_measures_during_pregnancy\" >Safe measures during pregnancy<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Long-term_strategies_for_healthy_digestion\" >Long-term strategies for healthy digestion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#FAQ\" >FAQ<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Q_What_are_the_most_common_causes_of_constipation\" >Q: What are the most common causes of constipation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Q_How_can_I_prevent_constipation\" >Q: How can I prevent constipation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Q_Which_foods_are_particularly_high_in_fiber\" >Q: Which foods are particularly high in fiber?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Q_How_much_fluid_should_I_drink_every_day\" >Q: How much fluid should I drink every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Q_What_can_I_do_if_I_have_constipation\" >Q: What can I do if I have constipation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Q_When_should_I_see_a_doctor\" >Q: When should I see a doctor?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Q_Are_there_any_natural_laxatives\" >Q: Are there any natural laxatives?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-48\" href=\"https:\/\/europaem.eu\/en\/what-helps-against-constipation-home-remedies-and-dietary-advice\/#Q_How_can_I_support_my_digestion_in_the_long_term\" >Q: How can I support my digestion in the long term?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Understanding_constipation_Symptoms_and_signs\"><\/span>Understanding constipation: Symptoms and signs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>The symptoms of constipation are varied and can be considerably debilitating. Many sufferers initially experience bloating, general discomfort, chills and a bloated stomach. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"When_do_we_speak_of_constipation\"><\/span>When do we speak of constipation?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Constipation is characterized by difficult or infrequent bowel movements. In most cases, small and hard portions of stool are only passed by pushing hard. This condition can lead to considerable discomfort.  <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Frequent_accompanying_symptoms\"><\/span>Frequent accompanying symptoms<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Typical symptoms include flatulence, bloating and a distended abdomen. Many sufferers complain of abdominal pain, which can occur particularly during bowel movements. Prolonged constipation can also be accompanied by nausea, loss of appetite and general malaise.  <\/p>\n\n<p>The combination of these symptoms can lead to considerable restrictions in everyday life and should therefore be taken seriously. Early detection and treatment can help to improve quality of life. <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Causes_of_constipation_at_a_glance\"><\/span>Causes of constipation at a glance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>There are many causes of constipation, ranging from dietary habits to certain illnesses. Constipation can be triggered by various factors that need to be understood in order to deal with them effectively. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nutritional_factors\"><\/span>Nutritional factors<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>A low-fiber diet can lead to constipation. Drinking enough fluids is also important to facilitate bowel movements. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Medication_as_a_trigger\"><\/span>Medication as a trigger<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Certain medications, such as opioids and some antidepressants, can cause or worsen constipation.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Diseases_and_physical_causes\"><\/span>Diseases and physical causes<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Various diseases can cause constipation. These include metabolic disorders such as diabetes mellitus and hypothyroidism, neurological diseases such as multiple sclerosis and Parkinson&#8217;s disease, as well as structural changes to the bowel. <\/p>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><th>Disease\/change<\/th><th>Description<\/th><th>Example<\/th><\/tr><tr><td>Metabolic disorders<\/td><td>Metabolic disorders that affect the intestines<\/td><td>Diabetes mellitus, hypothyroidism<\/td><\/tr><tr><td>Neurological diseases<\/td><td>Diseases that affect the nerve supply to the intestine<\/td><td>Multiple sclerosis, Parkinson&#8217;s disease<\/td><\/tr><tr><td>Structural changes<\/td><td>Changes in the bowel that impede bowel movements<\/td><td>Diverticula, tumors, constrictions<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_helps_against_constipation_the_most_important_immediate_measures\"><\/span>What helps against constipation: the most important immediate measures<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>If constipation occurs, there are several immediate measures that can help. These measures are aimed at facilitating bowel movements and aiding digestion. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Drink_enough_fluids\"><\/span>Drink enough fluids<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>An important factor in combating constipation is drinking enough fluids. Water helps to soften the stool and facilitate its passage through the bowel. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Movement_to_stimulate_the_bowels\"><\/span>Movement to stimulate the bowels<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Exercise can also help to relieve constipation. Light exercise can stimulate bowel activity and aid digestion. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_correct_toilet_posture\"><\/span>The correct toilet posture<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>The correct posture on the toilet can make bowel movements easier. A study has shown that the natural squatting posture is effective against constipation as it stretches the rectum. <\/p>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><th>Tips<\/th><th>Description<\/th><\/tr><tr><td>Squatting position<\/td><td>A slight squatting position, with the knees higher than the hips, makes it easier to empty the bowels.<\/td><\/tr><tr><td>Footrest<\/td><td>A small stool under the feet can straighten the angle of the rectum and facilitate emptying.<\/td><\/tr><tr><td>Upper body posture<\/td><td>The upper body should be slightly bent forward during bowel movements to increase the pressure on the abdomen.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"High-fiber_diet_as_a_basis\"><\/span>High-fiber diet as a basis<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Dietary fiber plays a central role in promoting healthy digestion and can effectively counteract constipation. An adequate intake of fiber is therefore crucial for the prevention and alleviation of digestive problems. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_dietary_fiber_is_so_important\"><\/span>Why dietary fiber is so important<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Dietary fiber helps to regulate the stool and stimulate intestinal activity. They help to keep the bowel healthy and can therefore prevent constipation. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_best_high-fiber_foods\"><\/span>The best high-fiber foods<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>High-fiber foods include wholegrain products, fruit, vegetables and pulses. Examples include wholemeal bread, oatmeal, apples and carrots. <\/p>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><th>Food<\/th><th>Fiber content per serving<\/th><\/tr><tr><td>Wholemeal bread (100g)<\/td><td>approx. 8g<\/td><\/tr><tr><td>Oat flakes (50g)<\/td><td>approx. 5g<\/td><\/tr><tr><td>Apple<\/td><td>approx. 3g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Daily_fiber_requirement\"><\/span>Daily fiber requirement<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Experts recommend consuming at least 30 grams of fiber per day. In the case of chronic constipation, the requirement can be increased to up to 40-50 grams per day. A gradual increase in fiber intake is important to avoid bloating.  <\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Verstopfung und Bauchschmerzen lindern | Die Ern\u00e4hrungs-Docs | NDR\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/xziQQHBGmMo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Effective_home_remedies_for_constipation\"><\/span>Effective home remedies for constipation<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Natural home remedies are a good alternative to medication for constipation. They offer a gentle and sustainable solution to regulate digestion. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Linseed_and_psyllium_husks\"><\/span>Linseed and psyllium husks<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Linseed and psyllium husks are rich in fiber and can help to promote bowel movements. They swell up in the intestine and thus facilitate intestinal transit. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dried_fruit_and_dried_fruit\"><\/span>Dried fruit and dried fruit<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Dried fruits such as prunes, apricots and figs are natural laxatives. They are rich in fiber and sorbitol, which aids digestion. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Natural_laxatives_from_the_kitchen\"><\/span>Natural laxatives from the kitchen<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>There are numerous foods in the kitchen that can help with constipation. Sauerkraut and other fermented foods contain probiotics that support the intestinal flora. Olive oil can act as a natural lubricant for the bowel, while honey has a mild laxative effect.  <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Teas_and_drinks_to_stimulate_the_bowels\"><\/span>Teas and drinks to stimulate the bowels<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>An effective way to combat constipation is to drink certain teas and drinks that stimulate the bowels. These can help to support digestion and stimulate bowel function. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Senna_tea_and_other_laxative_herbal_teas\"><\/span>Senna tea and other laxative herbal teas<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Senna tea is a well-known remedy for stimulating digestion. Herbal anthraquinones, such as those found in senna leaves, are also among the stimulating laxatives. However, &#8220;herbal&#8221; does not necessarily mean &#8220;gentler&#8221;.  <\/p>\n\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/europaem.eu\/wp-content\/uploads\/2025\/05\/Ein-Bild-von-Senna-Tee-1024x683.jpeg\" alt=\"A picture of Senna tea\" class=\"wp-image-2170\" title=\"A picture of Senna tea\" srcset=\"https:\/\/europaem.eu\/wp-content\/uploads\/2025\/05\/Ein-Bild-von-Senna-Tee-1024x683.jpeg 1024w, https:\/\/europaem.eu\/wp-content\/uploads\/2025\/05\/Ein-Bild-von-Senna-Tee-300x200.jpeg 300w, https:\/\/europaem.eu\/wp-content\/uploads\/2025\/05\/Ein-Bild-von-Senna-Tee-768x512.jpeg 768w, https:\/\/europaem.eu\/wp-content\/uploads\/2025\/05\/Ein-Bild-von-Senna-Tee.jpeg 1152w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Warm_water_with_lemon_in_the_morning\"><\/span>Warm water with lemon in the morning<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>A glass of warm water with freshly squeezed lemon juice in the morning on an empty stomach is a simple but effective remedy for constipation. The combination of warmth and the slightly acidic effect of lemon stimulates digestion and intestinal activity. <\/p>\n\n<ul class=\"wp-block-list\">\n<li>The citric acid contained in lemons promotes the production of stomach acid and digestive enzymes.<\/li>\n\n\n\n<li>For optimum effect, the drink should be consumed immediately after getting up and about 30 minutes before breakfast.<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_right_morning_routine_for_healthy_bowel_movements\"><\/span>The right morning routine for healthy bowel movements<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>A healthy morning routine can be crucial for regular bowel movements. By incorporating certain habits into your morning, you can prepare your body for a healthy bowel. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_perfect_breakfast_for_constipation\"><\/span>The perfect breakfast for constipation<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>A high-fiber breakfast can help to promote bowel movements. Foods such as oatmeal, fruit and nuts are ideal components of such a breakfast. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Time_management_for_going_to_the_toilet\"><\/span>Time management for going to the toilet<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Effective time management for going to the toilet is crucial to avoid constipation. Ideally, sufficient time should be set aside for going to the toilet at the same time every day, preferably after breakfast. <\/p>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><th>Tips<\/th><th>Description<\/th><\/tr><tr><td>Breakfast<\/td><td>High-fiber breakfast promotes bowel movements<\/td><\/tr><tr><td>Time management<\/td><td>Plan to go to the toilet at the same time every day<\/td><\/tr><tr><td>Avoid stress<\/td><td>Avoid stress and time pressure when going to the toilet<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Movement_exercises_to_stimulate_the_bowels\"><\/span>Movement exercises to stimulate the bowels<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Exercise is the key to healthy digestion. To get the bowels moving properly again, they need to be moved. Exercise speeds up digestion and helps to overcome constipation.  <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Simple_abdominal_exercises_for_at_home\"><\/span>Simple abdominal exercises for at home<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Simple exercises such as tensing the abdominal muscles or light stretching exercises can help to stimulate the bowels. These exercises can be done comfortably at home and do not require any special equipment. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Daily_exercise_recommendations\"><\/span>Daily exercise recommendations<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>For a healthy gut, it is recommended to plan at least 30 minutes of moderate exercise every day. Endurance sports such as walking, jogging, swimming or cycling are particularly effective as they get the whole body moving, including the bowel. <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"When_to_see_a_doctor_for_constipation\"><\/span>When to see a doctor for constipation?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>If constipation is persistent or severe, you should not hesitate to consult a doctor. Constipation, also known as constipation, can have various causes and in some cases may indicate an underlying medical condition. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Alarm_signals_and_warning_signs\"><\/span>Alarm signals and warning signs<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>There are certain alarm signals that indicate that constipation is no longer normal and requires medical attention. These include sudden, severe abdominal pain, blood in the stool, unexplained weight loss and fever. <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Heavy pushing during bowel movements<\/li>\n\n\n\n<li>Lumpy, hard stool<\/li>\n\n\n\n<li>Feeling of incomplete emptying<\/li>\n\n\n\n<li>Less than three discharges per week<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recognizing_chronic_constipation\"><\/span>Recognizing chronic constipation<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>One speaks of chronic constipation if at least two of the symptoms mentioned have occurred regularly or repeatedly for at least three months. Untreated chronic constipation can lead to complications such as haemorrhoids, anal fissures or a slackening of the pelvic floor. <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Medical_treatment_options\"><\/span>Medical treatment options<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>If home remedies and dietary changes do not help, medical treatment options for constipation can be considered. These options are varied and range from over-the-counter laxatives to prescription medications. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Over-the-counter_laxatives_at_a_glance\"><\/span>Over-the-counter laxatives at a glance<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Over-the-counter laxatives are a first option for people suffering from constipation. They include different groups of active ingredients that work in different ways. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Macrogol_and_other_water_binders\"><\/span>Macrogol and other water binders<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Macrogol is an osmotic laxative that binds water in the intestine and thus softens the stool. This facilitates bowel evacuation and can support good digestive regulation if taken regularly. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Stimulating_laxatives\"><\/span>Stimulating laxatives<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Stimulating laxatives such as bisacodyl and sodium picosulphate act directly on the intestinal muscles and accelerate bowel movements. They are first activated in the intestine and cause less water to be removed from the stool, making it softer and more voluminous. <\/p>\n\n<p>The most important aspects of taking stimulant laxatives include:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>They work relatively quickly, usually within 6-12 hours.<\/li>\n\n\n\n<li>Side effects such as abdominal cramps and diarrhea may occur.<\/li>\n\n\n\n<li>Long-term use without medical advice is not recommended.<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Special_situations_Constipation_when_traveling_and_during_pregnancy\"><\/span>Special situations: Constipation when traveling and during pregnancy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Many people experience constipation during certain phases of life, such as when traveling or during pregnancy. These situations bring with them particular challenges that can affect the digestive system. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tips_for_on_the_go\"><\/span>Tips for on the go<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>While traveling, a change in dietary habits and lack of exercise can lead to constipation. It is advisable to drink plenty of fluids and eat light, high-fiber meals. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Safe_measures_during_pregnancy\"><\/span>Safe measures during pregnancy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Pregnant women often suffer from constipation due to hormonal changes and the pressure of the growing uterus on the bowel. A high-fiber diet, sufficient fluid intake and moderate exercise such as swimming are recommended. <\/p>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><th>Measure<\/th><th>Travel<\/th><th>Pregnancy<\/th><\/tr><tr><td>High-fiber diet<\/td><td>Recommendable<\/td><td>Highly recommended<\/td><\/tr><tr><td>Sufficient fluids<\/td><td>Important<\/td><td>Very important<\/td><\/tr><tr><td>Moderate movement<\/td><td>Advisable<\/td><td>Very advisable<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"SOS Tipps bei Verstopfung \u261d\ufe0f Das hilft akut bei tr\u00e4ger Verdauung und Obstipation \ud83d\udebd\u2705\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/YjKtyn7zF8o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Long-term_strategies_for_healthy_digestion\"><\/span>Long-term strategies for healthy digestion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Preventing constipation and promoting healthy digestion requires a holistic approach to lifestyle.<\/p>\n\n<p>A balanced diet with sufficient fiber, regular exercise and effective stress management are crucial for healthy bowel function.<\/p>\n\n<p>Healthy habits such as eating regular meals and taking enough time to go to the toilet can prevent constipation. A healthy intestinal flora, supported by probiotic foods and prebiotic fiber, also plays an important role. <\/p>\n\n<p>A balanced ratio between soluble and insoluble fiber helps to prevent both constipation and diarrhea and to overcome intestinal sluggishness in humans.<\/p>\n\n<section class=\"schema-section\">\n<h2><span class=\"ez-toc-section\" id=\"FAQ\"><\/span>FAQ<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div>\n<h3><span class=\"ez-toc-section\" id=\"Q_What_are_the_most_common_causes_of_constipation\"><\/span>Q: What are the most common causes of constipation?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div>\n<div>\n<p>A: The most common causes of constipation are a low-fiber diet, insufficient fluid intake, lack of exercise and certain medications.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<h3><span class=\"ez-toc-section\" id=\"Q_How_can_I_prevent_constipation\"><\/span>Q: How can I prevent constipation?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div>\n<div>\n<p>A: A balanced diet rich in fiber, sufficient fluids and regular exercise can prevent constipation.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<h3><span class=\"ez-toc-section\" id=\"Q_Which_foods_are_particularly_high_in_fiber\"><\/span>Q: Which foods are particularly high in fiber?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div>\n<div>\n<p>A: High-fiber foods include vegetables, fruit, whole grain products and linseed.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<h3><span class=\"ez-toc-section\" id=\"Q_How_much_fluid_should_I_drink_every_day\"><\/span>Q: How much fluid should I drink every day?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div>\n<div>\n<p>A: It is recommended to drink at least 1.5 to 2 liters of fluid per day.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<h3><span class=\"ez-toc-section\" id=\"Q_What_can_I_do_if_I_have_constipation\"><\/span>Q: What can I do if I have constipation?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div>\n<div>\n<p>A: Drinking more fluids, exercising and eating high-fiber foods can help with constipation.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<h3><span class=\"ez-toc-section\" id=\"Q_When_should_I_see_a_doctor\"><\/span>Q: When should I see a doctor?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div>\n<div>\n<p>A: If the constipation is chronic, severe pain occurs or there is blood in the stool, a doctor should be consulted.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<h3><span class=\"ez-toc-section\" id=\"Q_Are_there_any_natural_laxatives\"><\/span>Q: Are there any natural laxatives?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div>\n<div>\n<p>A: Yes, natural laxatives include flaxseed, psyllium husks and certain herbal teas.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<h3><span class=\"ez-toc-section\" id=\"Q_How_can_I_support_my_digestion_in_the_long_term\"><\/span>Q: How can I support my digestion in the long term?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div>\n<div>\n<p>A: A balanced diet, regular exercise and a healthy lifestyle can support digestion in the long term.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>What helps against constipation? Find out how you can improve your digestion with simple home remedies and dietary changes. <\/p>\n","protected":false},"author":1,"featured_media":2241,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[1,19],"tags":[],"class_list":["post-2277","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-health"],"_links":{"self":[{"href":"https:\/\/europaem.eu\/en\/wp-json\/wp\/v2\/posts\/2277","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/europaem.eu\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/europaem.eu\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/europaem.eu\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/europaem.eu\/en\/wp-json\/wp\/v2\/comments?post=2277"}],"version-history":[{"count":0,"href":"https:\/\/europaem.eu\/en\/wp-json\/wp\/v2\/posts\/2277\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/europaem.eu\/en\/wp-json\/wp\/v2\/media\/2241"}],"wp:attachment":[{"href":"https:\/\/europaem.eu\/en\/wp-json\/wp\/v2\/media?parent=2277"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/europaem.eu\/en\/wp-json\/wp\/v2\/categories?post=2277"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/europaem.eu\/en\/wp-json\/wp\/v2\/tags?post=2277"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}