Chapter smoothing foods, whatever's right

Constipation or constipation is a digestive disorder that is common in children and adults. This condition that causes constipation (BAB) can trigger abdominal pain and flatulence. In order to recover, need help with defecation-smoothing food.

CHAPTER smoothing meal options

Constipation occurs due to slow bowel movements, so that the stool takes longer to reach the anus. As a result, stool becomes drier, denser, and requires extra push to get out of the body.

Although it is not a sign of a serious illness, treatment for constipation needs to be done according to the causes of constipation, such as a lack of fibrous food. That is why, some foods need to be consumed to smooth bowel movements and overcome constipation.

Here are some BAB smoothing foods that you can choose to treat constipation.

1. Foods rich in fiber

One of the defecating foods is foods that contain high fiber. You see, fiber is needed in the digestive process because it can increase the mass of stool and help soften it thanks to its high water content.

Lack of fiber intake causes constipation. Consult a nutritionist to plan fiber needs according to your body condition. Make sure to add fiber to your diet to get used to these changes.

Dietary sources of fiber include:

nuts, such as almonds and peanuts,
whole grains, namely the seeds of sunflower, hemp, and chia,
vegetables, such as green beans, broccoli, sweet potatoes, and pumpkin,
whole grains, such as brown rice, bread, and pasta.

Apart from whole foods, fiber supplements can also be an option to increase fiber intake in their bodies. Actually, regular food is better than supplements. Supplements do not provide the variety of fiber, vitamins, and minerals that foods provide.

If you need fiber supplements because of certain medical conditions, consult your doctor before taking fiber supplements.

2. Probiotics

Probiotics are the "good" bacteria that are easily found in yogurt and other fermented foods. For some people, foods that contain probiotics can be used as a bowel eater.

According to research from the American Journal of Clinical Nutrition, foods containing probiotics may help treat constipation. In this study, participants who experienced constipation used probiotics and placebo.

As a result, the average probiotic slows the intestinal transit time and increases the frequency of bowel movements. In fact, probiotics contain named bacteria Bifidobacterium it is also reported to help soften stool.

However, there are no studies that recommend certain types of probiotics for treating constipation. The reason is, the study of good bacteria is carried out on a small scale with varying results, making it difficult to determine specific recommendations.

3. Fruits

It is no longer an open secret if the fruit is included as a defecating food. How not, fruits contain high water, fiber, fructose, and sorbitol and are considered good for the digestive system.

For example, pears, grapes, and apples are high in fiber, so they are good for digestive problems like constipation. Meanwhile, there are other fruits that can be considered as food for smooth bowel movements.

Kiwi

This good fruit for constipation contains about 2.3 grams of fiber per fruit. The fiber from these foods can help clear hard bowel movements by softening the texture of the stool so that it is easier to pass through the intestines.

In addition, kiwi also contains the enzyme actinidin, which has a laxative effect, which stimulates bowel movements so that you can have better bowel movements. You can enjoy this fruit directly or make a fruit salad.

Strawberry

Strawberries, raspberries, and blackberry belong to the group of berries. This distinctive fruit with a sour taste turns out to be suitable as a food for smoothing bowel movements during constipation.

Half a cup of strawberries or the equivalent of 75 grams, contains 2 grams of fiber. Raspberries and blackberries of the same size contain 4 and 3.8 grams of fiber.

This fiber will later help soften the stool so that it is easier to pass. You can enjoy these fruits as a yogurt topping or eat them directly.

Banana

The fruit to launch another CHAPTER is a banana. However, choose ripe bananas because the amount of tannins and amylase resistant starch in them will decrease. This is because these two compounds can aggravate constipation.

In addition, ripe bananas contain 3 grams of fiber, mostly soluble fiber. Even so, you are not advised to give this CHAPTER smoothing food to children who are constipated.

4. Liquids

Eating nutritious food to facilitate defecation must of course be balanced by meeting the needs of body fluids. Apart from plain water, you can also occasionally drink fruit and vegetable juices or clear soup.

The need for adequate fluids helps soften the stool so that it is easier to pass. Apart from that, it also prevents dehydration. The reason is, being properly hydrated is certainly useful for health and prevents constipation from recurring.

Try to consult your doctor on how much fluid you need each day, based on body size, health and residence.

CHAPTER smoothing food consumption rules

The types of food that have been mentioned can indeed be used as a way to treat constipation. However, there are still rules that need to be obeyed.

First, balance your fluid intake so that the fiber in your diet is in full function and improves digestive system function. Second, combine diet with simple routine exercise.

Simple physical activities such as running and jogging can restore a more stable bowel movement. That way, you can have a smoother bowel movement.

If the natural way to launch this CHAPTER does not relieve symptoms of constipation, you should consult a doctor. The reason is, everyone's body responds differently to the same treatment.

You may need a laxative from a pharmacy or a doctor to treat bothersome constipation and prevent complications from constipation.