Supplement enough fiber
Fiber helps support the functioning of the digestive system, contributing to improving both constipation and diarrhea, and maintaining the balance of the gut microbiota.
You can increase fiber by adding chia seeds, flax seeds to smoothies, yogurt, or oats. Beans are also a rich source of fiber, which can be added to salads, stews, or daily meals.
Drink enough water
Water helps food move easily through the digestive tract and supports the body's excretion process. When the amount of fiber in the diet increases, drinking enough water becomes even more important. In addition to drinking water, water-rich fruits and vegetables also contribute to replenishing fluids for the body.
Exercise regularly
Physical activity helps stimulate bowel movements and supports constipation prevention. Just walking or doing light exercises every day can also bring benefits to the digestive system.
Balanced eating
A nutritious diet and regular meals help the digestive system function stably. Conversely, irregular eating or lack of nutrients can slow bowel movements and make constipation worse.
Eat slowly, chew thoroughly
Eating too fast can cause bloating and slow down the digestive process. Taking time to enjoy meals, chewing thoroughly and eating concentratedly will help the digestive system work more effectively.
Maintain a regular routine of going to the toilet
The digestive system works at a biological pace, so you should develop the habit of going to the toilet at a fixed time each day to support the bowel to function more stably.
