Table of Contents
Food to facilitate defecation
1. Give
2. Plums
3. Vegetables
4. Brown rice
5. Oatmeal
6. Walnuts
7. Chia seeds
Jakarta, goldensamoyed Indonesia
—
Usually papaya is a recommendation when looking for food to smooth out chapters
defecate
.However, in reality, there are a number of foods that are considered more effective in dealing with it
constipation
accompanied by bloating.Anything?
When constipated or bloated, it is recommended to consume foods rich in soluble and insoluble fiber.Fiber is the part of plants that cannot be digested.Fiber will add bulk to the stool and soften it.
ADVERTISEMENT
SCROLL TO CONTINUE WITH CONTENT
Recommended fiber-rich foods include whole grains, nuts, vegetables and fruit.
Food to facilitate defecation
In order to defecate smoothly without constipation and bloating, you should exercise regularly, get enough hydration, and consume foods full of fiber.
Here are some recommended foods to keep you free from constipation.
1. Give
Types of berries such as blackberries, blueberries, strawberries and cranberries are the best foods to treat constipation and bloating.
Berries are rich in soluble fiber which forms a gel in the digestive tract so that the stool becomes denser and softer.Then there is insoluble fiber in the seeds and skin of berries which helps food move more quickly through the intestines.
2. Plums
You can overcome constipation by consuming dried plums.A total of six dried plums contain 4 grams of dietary fiber.
Apart from that, launching from
Very Well Health
, plums contain sorbitol which acts as a natural laxative.
3. Vegetables
Increasing the portion of vegetables can facilitate bowel movements and overcome bloating.Vegetables are a rich source of fiber and have a laxative effect, preventing stool from becoming too hard or difficult to pass.
Ideally, vegetables are consumed raw.However, you can try several cooking methods such as,
blanching
(briefly boiled then cooled in ice water), steamed, grilled, grilled and stir-fried.
Vegetables high in fiber and effective in improving digestion include beets, broccoli, cauliflower, carrots, eggplant, spinach and sweet potatoes.
4. Brown rice
Brown rice has long been recommended as a source of complex carbohydrates.Apparently brown rice is also a food that facilitates bowel movements because it is high in fiber content.
For those who are not used to it, brown rice has more texture when consumed.Therefore, combine it with white rice to provide variety and a more delicious texture.
5. Oatmeal
Oatmeal not only offers benefits related to heart health but also digestion.Oatmeal can help treat constipation thanks to its high fiber content.
In addition, a bowl of oatmeal can provide vitamins, minerals and antioxidants that support gut health.
6. Walnuts
Nuts are on the list of foods that can treat constipation, one of which is walnuts.This nut is a nut that is high in fiber besides almonds and pecans.
Then it contains omega-3 fatty acids which can help facilitate defecation by lubricating the intestinal walls so that feces can pass smoothly.
7.
Chia seeds
Chia seeds
aka chia seeds are a flexible food ingredient for various preparations such as pudding, oatmeal, jam, salad, smoothies, and many more.
Chia seeds are also a food for smoothing bowel movements and treating bloating because they are high in fiber and omega-3 fatty acids.
(els)
[Gambas:goldensamoyed Video]
