1. Consume Fiber Foods
Consumption of adequate fiber is still the main strategy to help facilitate bowel movements. In general, the daily fiber requirement is 20 to 35 grams. Fiber fulfillment in one day can come from a variety of foods that are quite easy to find. Here are some of them:
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Vegetables: carrots, broccoli, mustard greens, spinach, kale,
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Fruits: apples, oranges, pears, berries, grapes, kiwi, bananas, citrus fruits
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Nuts: peanuts, almonds, cashews, kidney beans, soybeans, chickpeas
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Grains: whole wheat (in pasta or bread), brown rice, brown rice, black rice, oatmeal, cereals, chia seeds, flaxseeds,
In addition to the foods we commonly find in the market or supermarket, other sources of fiber intake can come from probiotic foods (containing beneficial microorganisms or good bacteria that live in the gastrointestinal tract). Examples come from fermented foods, such as yogurt, kefir, kimchi, and sauerkraut.
If your diet is not enough fiber, then there is no need to immediately reduce or avoid all foods or drinks that you like in order to increase the consumption of fiber foods. Make changes gradually and make sure the choices are within your budget. For example, if you usually eat vegetables only once a day, then increase it to twice a day.
Meeting your daily fiber needs does not mean you have to eat as much fiber as possible. This is because the insoluble type of fiber (usually in grains, oats, and some vegetables) can cause flatulence and frequent gas. If you're unsure of what to eat, try consulting a nutritionist.
Increase fiber consumption
2. Drink Plenty of Water
To help fiber work better, daily fluid consumption should be plenty. The colon will absorb some of the water from the digested food to form bulging feces and pass through it. Then, with the presence of water, the stool will be helped to soften further, making it easier to pass. Fiber and water are best friends, but drinking excessive water will not increase stool frequency and volume.
3. Avoid Processed Foods
As we know, processed foods tend to only contain high fat, sugar, and calories, while the fiber is relatively low. For example, fast food, frozen food, or chips. These foods will not help a person have a smooth digestion, but can actually make excessive calorie consumption.
4. Manage Stress
Constipation can be caused by stress, anxiety, and fear. If our level of alertness increases, muscle relaxation will be inhibited, which is necessary in the function of the intestines as an organ in the gastrointestinal tract. Therefore, it is very important to manage stress, for example by doing regular exercise, meditation, or breathing exercises.
Make sure stress is managed well
There are 4 simple strategies to facilitate bowel movements, namely by eating fiber foods to meet daily needs, drinking more water, avoiding processed foods, and managing stress well. If these steps have been taken but the bowel movements are not going smoothly, then you should discuss with your doctor to identify the underlying problem.
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