Jakarta, CNN Indonesia –
Constipation or difficulty defecating (BAB) is a problem that is often encountered by many people. You can improve your bowel movements by eating a number of healthy foods.
Studies show defecating difficulties affect 20 percent of the population, with nearly everyone having experienced difficulty defecating.
Difficulty defecating is caused by several triggers such as decreased food movement, a low-fiber diet, aging, and lack of physical activity.
A number of healthy foods that are generally rich in fiber can help facilitate bowel movements.
Here are 7 healthy foods that facilitate bowel movements.
1. Call
Apples are a good source of fiber, which helps your intestines digest food and form stool quickly. Apples also contain pectin soluble fiber which has a laxative effect.
Studies show apples can speed up the transit time of food in the colon, reduce symptoms of constipation, and increase the number of good bacteria in the gut.
2. Pir
Pears also relieve constipation because they are rich in fiber. Jam, pears also contain sorbitol which is osmotic so that it can draw water into the intestines and stimulate movement.
The fructose content in pears also acts as a natural laxative, making it easier for feces to leave the body.
3. Nuts
Peanuts are also rich in health that can help BAB smoothly and regularly every day. Beans contain enough soluble and insoluble fiber to relieve symptoms of constipation, bloating, and gas in the stomach.
4. Sweet potatoes
Quoted from Health Line, sweet potatoes contain high insoluble fiber such as cellulose, lignin, and pectin. All of this content serves to facilitate the removal of feces.
5. Avocado
Avocados are rich in soluble and insoluble fiber nutrients that can quickly relieve constipation. The fiber in avocado can soften and push waste out of the body.
6. Yogurt
Fermented milk products such as yogurt and kefir are rich in probiotics which are good for digesting food in the intestines. These good bacteria can speed up the process of digestion and excretion of feces.
7. Broccoli
Quoted from Medical News Today, broccoli contains sulforaphane, a substance that can protect the intestines and improve digestion. Studies show broccoli consumption can speed up bowel movements and reduce constipation symptoms.
Eat these healthy foods every day so that you can facilitate your bowel movements and maintain a healthy digestive system. Stool that stays in the intestines for too long is not good for health.
(ptj / chs)
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