Constipation is a condition in which the body has abnormal bowel movements, resulting in difficulty in passing stool. The stool is large, hard, and dry, requiring a lot of force to break it up. Therefore, people who are constipated may have the question: What should I eat when constipated to help make it easier to pass stool? The food that is suitable for people. With constipation should be rich in dietary fiber and a variety of nutrients, such as vegetables, fruits, and whole grains. They should also drink more water to help the digestive system and excretion work. In addition, regular exercise can also help stimulate the digestive system. The movement of stool in the intestines, ยูฟ่าเบท http://ufabet999.app and make the body healthy .
What causes constipation?
Constipation often occurs when waste in the digestive system moves too slowly or cannot be completely excreted. This causes digested food to remain in the intestines for too long. Resulting in bloating, less stool, hard and dry stool, difficult to defecate, requiring a lot of force to break, and a feeling of incomplete evacuation. Constipation can occur from many causes, as follows:
- Inadequate dietary fiber and fluid intake is defined as eating less than 22 grams of dietary fiber/day and drinking less than 2.7 liters of fluid/day.
- Changing eating habits, environment and routine activities, such as defecating outside the home and eating foods that you have never eaten before
- Some people with digestive problems may experience constipation if they drink too much milk or consume dairy products such as yogurt, cheese, and cream. This is because products high in lactose can cause gas in the stomach, bloating, and affect the functioning of the intestines.
- Stress or pressure can cause the intestines to temporarily stop contracting, leading to loss of appetite and possibly constipation.
- Using too many laxatives until the body gets used to them. When you stop taking the medication, the body may not be able to control its natural bowel movement.
- Health conditions such as irritable bowel syndrome, pregnancy , colon cancer , Parkinson’s disease, multiple sclerosis. And hypothyroidism can affect digestion, bowel contractions, and bowel movement.
- The use of certain medications, such as some antacids, cancer medications , tranquilizers, and iron supplements, can cause excessive levels of calcium. Or aluminum in the blood, which can prevent the body from absorbing nutrients, leading to constipation.
Food to cure “constipation”
Constipation can be related to diet, so eating the following foods may help relieve constipation.
- Dietary fiber
Children aged 4-18 years should get 18-28 grams of dietary fiber/day and adults should get 22-38 grams of dietary fiber/day from a variety of food sources to ensure that the body gets enough dietary fiber. It helps transport food in the digestive system, increases stool mass and helps with excretion. The sources of dietary fiber that should be eaten may be as follows:
- Whole grains such as whole wheat bread, brown rice, riceberry, oats, chia seeds, quinoa , and sunflower seeds
- Legumes such as lentils, black beans, soybeans, peanuts, mung beans, kidney beans, chickpeas, almonds
- Fruits such as berries, unpeeled apples, oranges, pears, kiwi, prunes, figs
- Vegetables such as carrots, broccoli, peas, cabbage, green beans, kale, Chinese cabbage
How to permanently solve constipation
In addition to eating the foods recommended above, there are also some little tips that will help you avoid constipation for the rest of your life, as follows:
- Drink more water
You should drink more water and other fluids such as unsweetened vegetable and fruit juices, tea, and soup. Women should drink about 2.7 liters of water per day and men should drink about 3.7 liters of water per day. However, it depends on the amount of sweat lost and the intensity of each person’s activities. If you sweat a lot, you may need to sip an additional 200-300 ml of water to replace the water lost. Drinking enough water may also help dietary fiber work better, helping to soften stools and make them easier to pass.
- exercise
Exercise can help increase contractions and bowel movements, which is good for the transportation of waste in the digestive system. Therefore, you should do moderate intensity exercise, such as aerobics, brisk walking, dancing, for about 150 minutes/week or 30 minutes/day, 5 days/week to help increase bowel movements and improve your health.
- Foods that constipated people should avoid
When constipated, avoid eating foods that are low in fiber or none at all, such as French fries, fast food, meat, frozen foods, ready-to-eat foods, and processed foods. Also, avoid drinking cow’s milk or products that are high in lactose, such as yogurt, cream, and cheese, because drinking cow’s milk and consuming products that are high in lactose can affect the digestive system and bowel function, as well as causing gas in the stomach and bloating, which can lead to constipation.