Not a few of the adults who are experiencing constipation or difficult bowel movements. Although some consider this problem for granted, but this condition can be frustrating people who experience it. Constipation occurs when the bowel movement feels hard, and its frequency is very rare. The frequency of bowel movements every person is different but is considered normal if defecated 1-2 times a day.
People who experience constipation usually rarely defecate, there are 3-4 times a week, some even only 1 time a week. This will make the people who experienced it felt uncomfortable, especially in the abdomen. And when they’re defecating, then it will be a pain because generally the stool becomes harder.
Consumption of Fibrous Foods, Drink Water and Increase Physical Activity
There are various causes of why people constipation as less fiber, drinking water, and lack of physical activity. If you suffer from constipation, you are advised to be more diligent in exercising and eating foods rich in fiber and multiply drinking water. As for some foods that you should consume is as follows =
Yogurt contains good bacteria that can help digestive health and boost immunity. Probiotics or good bacteria in yogurt is very beneficial to smooth bowel movement and prevent hemorrhoids. This is demonstrated by several studies in the United States. Eating yogurt regularly can stimulate bowel movements and beneficial in reducing dehydration.
- Fruits and vegetables.
In addition to rich in nutrients that are beneficial in boosting the immune system, fruits and vegetables can also help overcome constipation. Fruits and vegetables have high fiber which is very useful in the conduct of defecation. Eat regularly fruit and vegetables that are rich in fiber such as pears, apples, avocados, pumpkin, broccoli, lettuce, green vegetables, and others.
Wheat and brown rice is a grain that is rich in fiber, protein, and micronutrients. Most people do not meet the daily needs of fiber that is between 20 to 35 grams of fiber per day. Please eat the foods that are made from brown rice or wheat such as cereal and whole wheat bread. By consuming foods rich in fiber like that, bowel movements will be more smoothly.
As mentioned previously, constipation can occur due to lack of fluid intake in the body. Therefore, the easiest way to cope is to increase drinking water or other fluids on a regular basis. Consume at least 8 glasses of fluid intake per day, could be mineral water, herbal tea, or pure juice. However, avoid caffeinated and sweetened drinks, so the results are more effective.