Constipation is a common condition, especially in the elderly or those who are sedentary and lack fiber. This condition not only causes discomfort but also affects the quality of life.
Adding the right foods to your daily meals will be a simple method, helping to improve constipation effectively and safely.
Green vegetables
Green vegetables such as Malabar spinach, amaranth, sweet potato leaves or spinach... will be a rich source of fiber. The soluble and insoluble fiber in vegetables helps stimulate bowel movements.
Regularly adding a lot of green vegetables to your daily meals will help improve the digestive system as well as prevent constipation. Prioritize boiled, steamed or steamed vegetables over fried to retain their nutritional value and bring refreshment when eaten.
Fruits rich in fiber and enzymes
Some fruits such as ripe bananas, papaya, pears, apples and kiwi contain a lot of soluble fiber, vitamin C and enzymes to support good digestion. These fruits help improve intestinal function naturally.
In addition, fresh fruit also hydrates the body one of the important factors to soften stools and reduce dryness in the intestines. Use whole fruit instead of juicing to retain the necessary amount of fiber.
Whole grains and nuts
Whole grains such as oats, brown rice, black phi noodles or chia seeds, flax seeds are rich in fiber and beneficial fatty acids. They have the ability to absorb water, form a gel in the intestines, helping to promote elimination easily.
Soaking chia seeds in water and making a small glass in the morning or evening before bed will help relieve constipation symptoms without the need for medicine. However, you need to drink enough water throughout the day to ensure that the seeds have optimal effects.
Yogurt contains probiotics
Yogurt, especially those containing probiotics such as Lactobacillus or Bifidobacterium, helps balance the intestinal microflora, improve digestive function and support excretion.
Maintaining the habit of eating yogurt every day not only benefits people with constipation but also helps support the intestinal immune system better.
Choose low-sugar yogurt and eat it about 30 minutes after main meals to be highly effective in protecting digestive health.
Drink enough water every day
Water plays a very important role in preventing and improving constipation in everyone's body. Maintain the habit of drinking 1.5 to 2 liters of water per day, combined with foods rich in fiber to help the digestion process go more smoothly.
