9 tips to avoid constipation

Constipation is a preoccupation of many people today, partly due to poor diet, low fiber, partly due to a sedentary lifestyle. Constipation causes the body to be tired, fuller, heavier causing gastrointestinal complications. Fortunately, there are simple, effective ways to help prevent constipation.

Increase fiber intake
Diets rich in fiber help to digest well and increase bowel motility. It also helps prevent other diseases such as irritable bowel syndrome, hemorrhoids ... Foods high in fiber such as whole grains, linseed, green leafy vegetables, apples, pear, oranges, mandarin, dried fruit, pea's tree…

Limit high-fat foods
Consuming high-fat foods not only affects metabolic diseases but also causes constipation, especially foods like sausages, pizza, hamburgers.

Consume lean meat
Meat is a good source of protein, but the amount of fat in meat is indigestible, so use lean meat like chicken, pork loin ...

Should eat on time
To avoid digestive problems, eat on time, especially main meals such as lunch and dinner.

Drink a lot of water
Drinking plenty of water is a good habit to prevent constipation and stomach upset. Drinking plenty of water along with a high fiber diet helps the intestines flow well, soft and easily excreted.

Exercise regularly
Exercise helps to keep the body healthy, prevent constipation, so bowel movements work well and the excrement is easily eliminated.

Consume lots of probiotics
Probiotics help the body prevent constipation, in addition, to help regulate the intestinal bacteria, digestive activities are good and strengthen the immune system, prevention of gastroenteritis.

Use natural laxatives
Natural lacquer has digestive properties, chronic constipation prevention. It is aloe vera gel, papaya juice, pineapple juice, hot lemon juice, kiwi, flaxseed ... Especially bananas are fiber-rich fruits that help intestinal activity and good natural lavage. effective.

Take the toilette when needed
Should have a habit to go toilette whenever the need, should not be fast because of the digestive tract and can cause constipation, in addition, to avoid colitis.

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