The best way to get the best natural bowel movements is to provide adequate fiber intake from food, so the process of bowel movements becomes easier. For that it takes about 25-35 grams of fiber per day. Some types of foods rich in fiber that you can consume as a way to launch natural defecation, among others:
Vegetable spinach has high fiber content. One cup of spinach contains 4 grams of fiber. Not only that, the spinach is also an excellent source of magnesium.
Broccoli is also one of the best vegetable choices for waging defecation. About ½ Cup broccoli contains 2.8 grams of fiber and vitamin c. you can present the broccoli at dinner or as a snack with low-fat dressing.
Many fruits that contain high in fiber, among which is a very good apple consumed when experiencing constipation. Fruit fiber content intact, without peeled skin is about 5-6 grams. Similarly, pear can also be given as a way to launch a bowel movement in infants, either already processed as food or in the form of juice.
3. Whole grains
For example, cereal or bread made from bran or whole grains, and brown rice. These foods are high in fiber and complex carbohydrates, while low in fat. Be sure to check the packaging label before buying.
One of the benefits of nuts is a fairly high fiber content. One cup of beans counted has 10 grams of fiber, composed of soluble fiber and insoluble fiber that supports a bowel movement becomes smooth. One of the types that you can select is the red beans that are cooked or as addition in soups or salads. In addition, almonds also can be used as an option. About 28 grams of almonds can supply 3.5 grams of fiber for the body.
Eating the right snack can bring the benefits of natural bowel movements. For example, a medium size yam is known to have 3.8 gram fiber content. However, avoid peeling yams, because the skin is the most fiber-containing part.
The popcorn can also be a selection of healthy snacks to help avoid constipation. Three cups of popcorn contains 3.5 grams of fiber with a total of 100 calories. We recommend that you avoid the use of butter excessive. In addition you can also eat raisins.
How to launch a defecating naturally by increasing the intake of fiber, preferably accompanied by limiting the intake of high-fat foods, such as meat, cheese or other dairy products. Then, drink at least eight glasses of water per day and exercise regularly.
Avoid using a laxative every time experiencing constipation. We recommend using a laxative in accordance with the recommendation of a physician, and only for a limited period. Beware of constipation that occurs in a prolonged period due to the consumption of drugs or certain medical conditions.
Observe constipation that occurs in protracted, accompanied by abdominal pain, blood in the stool, or weight loss without known triggers. It is important to address constipation appropriately. Prioritize how to launch natural defecation through fiber intake from food and other supportive actions, before using laxatives. Consult a doctor if constipation persists or cause other symptoms.