Constipation is a common problem that many people of all ages face. Constipation can cause discomfort and discomfort, and can have a negative impact on overall health. Improving nutrition and following a healthy lifestyle can help relieve constipation and improve overall digestive health. In this article, we will learn about foods and eating habits that can help improve bowel movement and relieve constipation.
. Ripe fruits
In addition to the fruits we mentioned earlier, ripe fruits can also be beneficial in improving bowel movement. Some fruits, such as apricots and pears, are high in fiber and water, making them a great choice for snacking or adding to salads.
. hot drinks
Hot drinks such as green tea and roasted coffee are a good alternative to alcoholic drinks and soft drinks that may increase the risk of constipation. Green tea contains antioxidants that help improve digestion, while roasted coffee stimulates intestinal motility.
. Milk and dairy products
Dairy products such as milk and yogurt can help promote digestive health. These products contain probiotics that help promote friendly bacteria in the gut and improve digestion. You can eat a cup of natural yogurt daily as part of your diet.
. Reduce stress
Reducing stress levels can play a big role in improving bowel movement and relieving constipation. Stress can be reduced by practicing relaxation techniques such as meditation and deep breathing, as well as by exercising regularly and getting enough sleep.
. Dietary fiber
Dietary fiber is considered one of the essential nutrients that contribute significantly to the health of the digestive system and improving its functions. Fiber performs several important functions in the digestive system, including:
1. Increasing the volume of stool :
Fiber absorbs water in the intestine and swells, which increases the volume of stool and makes it larger and softer. This facilitates excretion and reduces constipation.
2. Accelerating stool movement :
Fiber stimulates bowel movement and enhances muscle contractions in it, which enhances stool movement through the intestine more effectively.
In addition, fiber feeds beneficial bacteria in the intestines, which enhances bacterial balance and improves overall digestive health.
Fiber is found in several types of foods, including:
- Fresh vegetables and fruits:
Such as broccoli, sweet potatoes, apples, watermelon, and berries.- Whole grains: such as oats, brown rice, barley, whole wheat, and barley.
- Legumes:
Such as beans, lentils, chickpeas, and peas.Eating adequate amounts of fiber daily as part of a balanced diet can help improve digestive health and prevent constipation and other digestive problems. Therefore, it is recommended to include sources of dietary fiber in your daily meals to maintain good digestive health.
- Liquids
Drinking adequate fluids is essential to improve digestion and relieve constipation. Drinking water and natural juices helps soften the stool and facilitate its movement through the digestive system. It is recommended to drink between 8 to 10 cups of fluids daily.
- Probiotics
Probiotics are friendly bacteria that play a vital role in promoting digestive health and supporting normal digestive functions. The intestine is home to a wide range of bacteria, a large portion of which coexist naturally and beneficially with the body, known as the normal gut microbiome. Balancing this microbiome helps support healthy digestion and overall digestive health.
Fermented foods contain high amounts of probiotics, making them excellent sources of these friendly bacteria. Among the fermented foods rich in probiotics include fermented yogurt, such as natural yogurt and Greek yogurt, as well as sugar-free yogurt. Eating these foods regularly can help improve the bacterial balance in the gut and promote healthy digestion.
In addition to fermented foods, probiotics can also be obtained from some nutritional supplements available in the market. These supplements contain a certain heft of friendly bacteria, which can help improve digestive health when used regularly and in the right dosage.
Taking probiotics regularly as part of a balanced diet can promote bacterial balance in the intestines and help in improved digestion and better nutrient absorption. Therefore, it is important to include probiotic sources in the daily diet to support digestive health and promote overall well-being.
- Healthy fats
Healthy fats play a vital role in the health of the digestive system, as healthy fats provide essential and essential fatty acids to the body. Healthy fats can be found in many natural sources, making them an essential part of a healthy diet.
Fatty fish such as salmon and tuna are excellent sources of healthy fats, as they contain omega-3 fatty acids that have important effects on digestive health. These fats help reduce intestinal inflammation and improve digestion.
In addition to fish, nuts such as almonds and walnuts are excellent sources of healthy fats. Nuts contain monounsaturated fats and essential fats that promote digestive health. In addition, nuts also contain dietary fiber and other nutrients that help promote digestive health and facilitate bowel movements.
Eating healthy fats regularly as part of a balanced diet can help soften the stool and make it easier to move through the digestive tract. Therefore, it is recommended to include sources of healthy fats in the daily diet regularly to maintain the health of the digestive system and enjoy a healthy body in general.
- Avoid foods that cause constipation
Avoiding foods that may increase the risk of constipation is essential for maintaining digestive health and relieving symptoms associated with constipation. Among the foods that should be avoided or reduced intake are:
1. Foods rich in fat : Foods rich in fat contain high levels of saturated fats and unhealthy fats, which can cause slowing of bowel movements and an increase in the formation of constipation. This includes fatty meats, fast food, and products high in hydrogenated oils.
2. Processed and manufactured foods : Processed and manufactured foods contain large amounts of harmful fats, added sugar, salt, preservatives, and other chemicals that can negatively affect the health of the digestive system and increase the chances of constipation. Examples of these foods include ready meals, frozen meals, processed pasta, and artificial sweets.
3. Low-fiber foods : Dietary fiber is essential for improving digestive health and improving bowel movement. Therefore, you should avoid foods that lack fiber such as sweets, white baked goods, and foods high in sugar. Instead, it is preferable to eat natural, nutritious foods that contain good amounts of fiber such as fruits, vegetables, and whole grains.
By avoiding these foods and reducing their intake, you can reduce your risk of constipation and improve the quality of your overall digestive health. Make sure to include healthy, balanced foods in your diet and maintain adequate fluid intake to support healthy digestion and excretion.
- Physical activity
Regular physical activity provides multiple benefits for digestive health and improved bowel movement. When you exercise, overall body movement increases, which enhances blood circulation and stimulates digestive activity. Moving the body helps move stool through the intestines more effectively, reducing the chances of constipation.
In addition, exercise strengthens the abdominal and intestinal muscles, which are the muscles responsible for pushing stool through the process of digestion and excretion. When these muscles are strong, you have a greater ability to move stool smoothly through the intestines and relieve constipation.
Exercise does not need to be advanced or exhausting to achieve its benefits. Rather, simple activities such as brisk walking, cycling, swimming, or even doing a little exercise at home can be enough to improve bowel movement and relieve constipation.
Don't forget also that physical activity helps reduce stress levels, which may be one of the factors causing constipation. Therefore, it is important to include exercise as part of your daily lifestyle to improve your digestive health and maintain your overall comfort.
Conclusion
Improving nutrition and following a healthy, balanced lifestyle can help relieve constipation and improve overall digestive health. By including dietary fibre, fluids, probiotics and healthy fats in your daily diet, and engaging in regular physical activity, you can achieve positive results in treating constipation and improving your daily quality of life.
1. Mayo Clinic. "Constipation." [source]