How to relieve constipation naturally

Many of you have experienced problems with constipation, difficulty having bowel movements, or not having bowel movements at the right time. In terms of diagnosis, if you have bowel movements less than 3 times per week, it is considered "constipation." Constipation is caused by many reasons, including not eating enough dietary fiber. Not drinking enough water, stress, changing environmental conditions, certain diseases such as diabetes, hypothyroidism, cystic fibrosis, or taking certain medications such as antacids, antidepressants, and many other causes.

What foods should you eat to prevent and treat constipation?

Taking medicine to help with bowel movements is not a long-term treatment for constipation. If you take laxatives regularly Get your body used to receiving the medicine. When the medicine is stopped, constipation returns again. Therefore, adjusting eating behavior It's a very effective method. When controlled along with doctor's treatment which has the following recommendations

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Change behavior Inhibits constipation

1. Avoid relying on laxatives. You should change your behavior first.

2. Try to go to the bathroom after meals because food stimulates the large intestine to contract.

3. Go to the bathroom within 2 hours after waking up or after breakfast or dinner to practice punctuality of the digestive system.

4. You should not push for more than 5 minutes and you should not sit for a long time while reading newspapers or looking at social media.

5. Drink enough water At least 2 liters per day

6. Exercise regularly, at least 150 minutes per week.

7. Increase your intake of foods containing dietary fiber to 25-30 grams per day

-Vegetables: All types of vegetables such as broccoli, carrots, string beans, asparagus, onions.

- Fruits: All kinds of fruits such as guava, sweet tamarind, bananas, prunes, berries, apples, papaya, dragon fruit.

- Dried beans: such as peas, soybeans, kidney beans, and black beans.

- Rice-whole-grain flour: such as brown rice, oats, barley, whole-wheat bread, various cereals.

8. Eat foods that contain probiotics. Probiotics are microorganisms that are beneficial to the body. Helps reduce inflammation in the intestines and stimulates intestinal movement for bowel movement. Probiotics are found mainly in sour milk and yogurt.

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