Constipation refers to a decrease in the frequency of defecation or a hardening of the consistency of stool due to slowing of bowel movements. It is a common health problem that every individual experiences at some point in their life.
The most important causes of constipation in a healthy individual are decreased motivation to defecate, insufficient amount of fiber in the diet, insufficient fluid intake, and sedentary life. (lack of physical activity), chronic laxative use.
To solve your constipation problem;
- Include whole grain products (whole grain bread, bulgur, buckwheat, brown pasta) in your daily diet. Include fruits, vegetables, legumes (such as green lentils, chickpeas), oily seeds (such as walnuts, raw almonds). These foods are good sources of not only fiber, but also vitamins, minerals, trace elements, antioxidants and some protective phytochemicals (plant bioactive compounds).
- After washing fruits and vegetables thoroughly under running water, consume them with their peels (with their peels). edible ones).
- You can consume oatmeal for snacks if you like its taste. I recommend you to choose the plain ones. By mixing oatmeal with plain probiotic yoghurt, chopping a pulp-rich fruit into it, and adding powdered cinnamon to it, you can create a very healthy snack alternative that will increase bowel activities. Your increased bowel activities will also accelerate your metabolism.
- Breakfast is a very important meal in terms of bowel activities. Studies show that constipation problems may be observed more frequently or more seriously in those who skip breakfast.
- Prefer to eat fresh fruit instead of freshly squeezed fruit juice. Because the pulp is mainly found in the peel and flesh of the fruit. When fruit juice is obtained, these parts are discarded. If you have to consume fruit juice or if you really want to consume it, consume it without straining the pulp.
- Add extra vegetables to meals, soups, salads, sandwiches, pasta and rice, or choose recipes containing vegetables.
- Per day. Consume at least 2 liters (8 glasses) of liquid.
- Physical activity has a positive effect on bowel functions. Don't forget that you are a person. Your initial goal for exercise time should be 150 minutes total per week; Your end goal should be to reach a total of 280 minutes per week. Each session should be at least 20 minutes.
Among the fruits richest in pulp (fibre), pears (with peel), strawberries, apples (with peel), figs (with peel), orange, pineapple and avocado; vegetables include brussels sprouts, potatoes and spinach, peas and zucchini; beans and lentils among legumes; grains include buckwheat and plain oatmeal; Bread types include rye bread; Peanut is among the oilseeds.
I wish you healthy, pleasant and “beautiful” days.
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