In addition to laxatives, constipation or mild constipation can be overcome by improving diet, namely by intake of foods rich in fiber. Here are some types of foods, fruits, vegetables, and nuts that can help dispel constipation.
Constipation or constipation is a condition when you have difficulty defecating (BAB). As a result of this condition, the stools become hard and dry, making it difficult to remove. In addition, the stomach will often feel bloated and sore or uncomfortable.
Tracing the Causes of Constipation
Constipation can be caused by various things, such as:
- A diet that lacks fiber intake.
- Foods high in fat and lacking fluids or water.
- Lack of exercise.
- Excessive use of laxatives.
- Drug side effects, for example antidepressant drugs, iron, and antacids.
- Some specific health conditions, such as hypothyroidism, colon cancer, and also depression.
There are also types of foods that are blamed for constipation, such as milk, meat and chocolate.
Watch Food Intake to Help Overcome Constipation
If you really have difficulty defecating, do not rush to take laxatives to overcome them. Most people who experience mild constipation do not need it. It is recommended to look back at your diet.
Fiber is needed by the body as part of food that cannot be digested. Intake of fiber obtained from fruits, vegetables, whole grains, and nuts, can help the stool become soft so it is easier to move along the digestive tract. In addition, make sure you consume enough water, around 2 to 2.5 liters per day so that dirt is easily removed.
This Fiber-Rich Food Can Help Overcome Constipation!
Most types of natural foods that contain fiber can help overcome constipation. The following are some of the types that can be prioritized for consumption.
- Various types of berries. Like blackberries and strawberries that are high in fiber content. Including kiwi as a fruit that is classified as a group of berries that are rich in fiber.
- Other fruit choices such as apples, pears, and mangoes are very good because they contain one type of soluble fiber, namely pectin.
- Dried fruit is loaded with fiber, such as dates, raisins, apricots, figs, and prunes which also contain sorbitol as a natural laxative.
- Nuts contain soluble and insoluble fiber, which can help food move to the large intestine.
- Wheat bread is low in fat and high in fiber, not to mention the complex carbohydrate content.
- Like beans, broccoli is one type of food that is very rich in fiber and low in calories.
- Consumption of baked potatoes without peeling the skin is effective in increasing fiber intake. But avoid fried potatoes, because it is high in fat.
- Drink about 8-10 glasses of water per day. Remember, never use laxatives without consulting a doctor first.
Generally, changes to a healthier diet and exercise can expedite the body’s natural disposal process. But if for three weeks you don’t feel the change from the constipation that is being experienced, contact your doctor immediately. Don’t delay consulting a doctor, especially if you find blood in the stool, black stool, stomach ache, or weight loss.