Constipation is one uncomfortable disorder that a million of people worldwide are daily afflicted.
This symptom is characterized by hardening of stool and difficulty defecating.
Most people find it uncomfortable to discuss this certain condition.
Here are some ideas on how to reduce and prevent constipation,as well as improved diet for a better digestive health.
Make sure you include high-fiber foods in your diet.
Fiber aids by providing bulk and accelerates the food movement within the gastrointestinal tract.
There are two kinds of fiber,soluble and insoluble.
Both will benefit and aid in constipation.
Add cereals in your breakfast.
An ideal cereal should contain around ten grams per 100 grams of fiber.
Watch out for cereal salt content though.
In your daily dietary regimen,include legumes,such as lentils and beans,seeds,nuts and green,leafy vegetables.
These are known to be rich in nutrients and fiber,and include magnesium,which are all beneficial for constipation.
Include fruits and vegetables in your daily diet,dried and canned fruits and vegetables are included.
Your daily choices should be varied for different fruits and vegetables have different kinds of fibers.
Plus,having a variety of theses gives off a variety of different antioxidants,which enhances the ability to fight off free radicals.
Instead of having white bread,pasta and rice for refined carbohydrates,have whole meal or whole-grain varieties.
Whole grains contain more fiber and nutrients.
These prevent a person from having constipation and the surge of insulin,which eventually reduces the risk of diabetes.
Do not overeat.
It is a known fact that lighter,smaller meals are easier to digest.
It benefits gastrointestinal health more than larger meals.
As much as possible,refrain from eating a lot late at night.
The body finds it difficult to digest food while at sleep.
Drink plenty of water,the ideal would be eight glasses of water per day.
Water is highly needed in the gastrointestinal tract.
Constipation happens when too much moisture is reabsorbed from the feces.
Avoid caffeine and alcohol.
Not all people are aware that these are diuretics,which helps release too much fluid from the body and may dehydrate you.
If you are into coffee,consider decaffeinated ones.
Regular exercise may do well also.
Being more active increases the benefit of wellbeing and help the intestines work more efficiently.
Regular exercise helps increase the body’s nitric oxide contents that help alleviate constipation.
Have an achievable goal and make sure to stick to it.
Over-the-counter remedies for constipation can also be an option,but it should be used with caution.
If you try the use of over-the-counter constipation remedies and the symptom still persists,do not continue using such as a long-term solution.
A consultation with the physician may be needed.
Check vitamin or health food stores for enzymatic treatments within the locality to help balance the good and bad bacteria’s in the digestive system.
Take,for example,a yogurt,the active cultures in it help assuage constipation and reduce the risk of colon cancer.
Magnesium supplement helps as well,for magnesium helps ease constipation.
If constipation still persists after all the remedies mentioned,prunes and herbal teas are good options also and are natural ways to combat constipation.
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