Difficult bowel movements (BAB) or constipation is a common condition. The good news, consumption of bowel-stimulating foods can often treat this condition effectively without drugs. Find out what are the effective CHAPTER smoothing foods to overcome constipation.
The onset of constipation or constipation can be caused by several factors that cause the bowel movements to not run smoothly, ranging from lack of drinking, poor diet, to lack of active movement. However, the food factor plays a big enough role in this.
If allowed to drag on, constipation can cause health problems that are very disturbing. To prevent it, constipation needs to be controlled with a consistent healthy lifestyle, especially by eating foods that facilitate bowel movements.
Variety Food BAB Launcher for Overcome Constipation
If you do have difficulty bowel movements, do not rush to take laxatives to overcome it. In fact, most people with mild constipation don't need medication.
As a natural treatment, you can increase the consumption of foods that are rich in fiber. Here are some types of high-fiber foods that are effective for treating constipation:
1. Green vegetables
Green vegetables, such as spinach, cabbage, and broccoli, are high-fiber foods that are good to eat when you are constipated. The fiber contained in green vegetables can increase the volume and soften the stool, so that the stool is easier to pass from the intestine.
2. Apples
Apples contain a water-soluble fiber called pectin. When it reaches the intestines, the pectin in apples is immediately converted into short-chain fatty acids that can draw water into the large intestine, thereby softening the stool. In addition, pectin is also known to increase bowel movements so that it can speed up the expulsion of feces.
3. Kiwifruit
Studies have shown that consuming 2 kiwis daily for four weeks can result in faster and spontaneous bowel movements. Not only that, the fiber and enzymes in kiwi can also soften stools and increase bowel movements, making bowel movements easier and smoother.
4. Whole wheat bread
If you like to eat bread, try replacing your bread with whole wheat bread. This bread contains more fiber and complex carbohydrates so it can soften stools. If you buy packaged bread, be sure to choose bread that is labeled 100% whole grain.
5. Sweet potato
Like apples, sweet potatoes also contain pectin. In addition, sweet potatoes contain a lot of insoluble fiber in the form of cellulose and lignin. This type of fiber can help bowel movements by increasing the volume of stool so that it is useful in launching a bowel movement for people with constipation.
6. Kefir
Fermented milk drink similar to yogurt It is known to contain probiotics which are good for digestive health. Studies show that consuming kefir can help increase the amount of water in the stool and make it easier for stool to pass during a bowel movement.
7. Chia seeds
Chia seeds has long been used as a traditional medicine to treat constipation because it is very rich in fiber. When in contact with water, chia seeds It will turn into a gel that softens the stool and makes it easier for the stool to move along the large intestine until it comes out.
In addition to those mentioned above, there are also several other bowel-smoothing foods that are good for consumption to overcome constipation, ranging from oatmeal, flaxseeds, soybeans, chickpeas, berries, citrus fruits, to nuts almonds and peanuts.
Generally, with changes to a healthier and balanced diet, the process of defecation will also feel easy and smooth. However, you also have to adopt a healthy lifestyle, namely by getting enough fluids, exercising regularly, managing stress well, and getting enough sleep.
If constipation does not improve even though you have eaten various types of defecation-stimulating foods, or the bowel movements are very uncomfortable and painful, immediately consult a doctor for safe and appropriate treatment.