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When you are constipated or constipated, you can try several ways to launch a bowel movement naturally, from increasing your intake of fibrous foods to exercising regularly. This method is no less effective than laxatives
A person is said to be constipated when he has bowel movements less than 3 times per week with the texture of stools that are harder, dry, and small. People who are constipated will also usually need to strain and feel pain when defecating.
Complaints about difficult bowel movements should not be underestimated. If not treated properly, this condition can lead to certain diseases, such as hemorrhoids and diverticulitis.
How to Smooth CHAPTER Naturally with Fiber Intake
The first way to facilitate bowel movements naturally is to increase the consumption of fibrous foods. This is because dietary fiber can improve digestion and make stools softer so they are easier to pass.
In adults, the amount of fiber intake needed to launch a bowel movement is 25-35 grams per day, while in children it is 20-23 grams per day.
To meet fiber intake so that bowel movements run more smoothly, you can eat the following types of food:
To overcome constipation, get used to eating fruit. There are various choices of fruits that contain lots of fiber, including strawberries, apples, pears, kiwis, oranges, apricots, peaches, and plums.
In addition to fiber, these fruits also contain natural laxatives or laxatives, so their consumption helps to smooth bowel movements.
There are many choices of vegetables that contain high fiber, including spinach, broccoli, corn, asparagus, chayote, and carrots. One cup of spinach, for example, contains 4 grams of fiber. Meanwhile, cup of broccoli contains about 2.8 grams of fiber.
The next high-fiber food that can help facilitate bowel movements is nuts. One cup of nuts contains 10 grams of fiber, consisting of soluble fiber and insoluble fiber that supports smooth bowel movements.
One type of legume that you can choose is cooked kidney beans or as an addition to soups or salads. In addition, almonds can also be an option, because 30 grams of almonds contain about 3.5 grams of fiber.
4. Whole Grains
To help with constipation, you should also consume whole grains, such as cereals or breads made from bran or whole grains, wheat, sunflower seeds, or brown rice.
These foods are not only high in fiber, but also contain complex carbohydrates and low in fat so they are good for he alth.
In addition to the foods above, you can also eat other foods to launch bowel movements naturally, such as sweet potatoes, potatoes, corn, yogurt, and ginger.
Other Things To Pay Attention To
In addition to increasing the consumption of fibrous foods, there are several other ways that help to smooth bowel movements, such as:
Consuming enough water
The next natural way to launch a bowel movement is to increase the consumption of water. You are advised to consume at least 2 liters of water or 8 glasses per day.
Doing exercise regularly
Don't forget to exercise regularly. If you're not used to exercising, try walking for 10-15 minutes every day. After that, try other sports, such as jogging, cycling, yoga, or swimming.
Exercise regularly is important to do, because this activity can help maintain digestive tract he alth and increase bowel movements so that it helps overcome complaints of difficulty in defecating.
Quit the habit of holding back defecation
So that defecation can run more smoothly, you should also not delay or hold back the urge to defecate. The reason is, when you hold bowel movements, the large intestine will absorb more water in the stool, so the texture of the stool will become harder and difficult to pass.
In addition to the various ways above, you are recommended to reduce stress to launch a bowel movement. You also do not need to rush to use laxatives every time you are constipated.This medicine should be used based on a doctor's recommendation and generally should not be taken too often.
Occasional constipation is generally harmless. However, if the difficult bowel movements you experience have been going on for a long time or are accompanied by other symptoms, such as abdominal pain, blood in the stool, or weight loss for no apparent reason, consult a doctor immediately.