constipation or also known as a bowel obstruction is a very common problem we experience. However, did you know that by setting a healthy diet will help you overcome this disorder in a timely and effective manner?
Overcome Causes
Most cases of constipation occurs due to a lack of fiber in our daily diet. Another factor could be due to inadequate fluid intake, lack of exercise, stress or due to certain diseases and abuse of certain drugs. Therefore, it is very unwise if you overcome constipation with laxatives, not by addressing the main causes.
Enter These Foods In Your Diet
Fiber is an important nutrient to help smooth bowel movement. Because they can not digest, then the fiber will increase stool volume so that expedite the process of disposal of faeces. Most fiber-rich foods can you get from whole grains, such as whole wheat bread, brown rice, corn, wheat pasta, and others, as well as vegetables, fruits and nuts. And for fruits and vegetables should you eat in a raw state.
Healthy Tips Overcome Constipation
And here are some tips to avoid and overcome constipation:
- Increase consumption of whole grain and processed products such as whole wheat bread, as well as brown rice, oats, sweet potatoes, etc.
- Consumption of 2-3 servings of fruits and vegetables per day. Choose fruits and vegetables that are rich in fiber such as apples, berries, citrus, tomatoes, pears, plums, spinach, cabbage, lettuce, carrots, broccoli, and so on.
- Choose fats and oils sources of unsaturated fats such as vegetable oil of high quality (eg, canola oil, sunflower, corn, olive) and should not be heated, eg for salad dressing.
- Limit your intake of sugary foods. In addition to containing high sugar and calories, which will make you more fat stores in the body, sweet foods are often high in fat.
- Add also the consumption of legumes, such as soybeans, lentils, chickpeas, kidney beans, tempeh, tofu, and others.
- Consumption of adequate amounts of water per day, preferably without sugar and limit alcohol. In fact, drinks containing alcohol have a diuretic effect, which can make you more remove water from the body so the body can dehydrate.
To prevent and overcome constipation, there are some important points you need to consider in your diet, all of which can be found on the tips above. In addition to regulating food consumed properly, make sure you exercise regularly. Congratulations to follow the tips above!
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