Eat more fiber
Fiber is an important factor in preventing constipation. Foods such as fruits, green vegetables, whole grains and beans help promote bowel movements to work more effectively.
In which, soluble fiber in oats and beans helps retain water and soften stools, while insoluble fiber in apple peels and broccoli helps food move faster through the digestive tract.
Drink enough water
Getting enough water helps reduce the risk of constipation. You should maintain an appropriate amount of water every day, and at the same time, monitor urine color. Pale yellow urine is often a sign that the body has been supplied with enough water.
Supplement with probiotic-rich foods
Fermented foods such as yogurt and kefir contain many beneficial bacteria (probiotics), which help balance the gut microbiome. Regularly adding these foods to the diet can support digestion, improve bowel movements, strengthen immunity, thereby contributing to maintaining overall health.
