11 Ways to Quickly and Powerfully Overcome Constipation, Return to Smooth Bowel Movements

Kapanlagi.com - Overcoming constipation is indeed the right solution for someone who experiences digestive problems. Constipation or otherwise known as constipation is characterized by difficulty in defecating. In addition, a person will also experience hard and hot bowel movements when forced out. Even the stomach feels stiff, painful, and uncomfortable due to the accumulation of waste in the intestines. Although this condition is often underestimated, if left untreated, it can pose greater health risks.

Generally, someone who experiences constipation is a condition where bowel movements are less than three times a week. This condition is also caused by slow bowel movements or problematic bowel function. Basically, constipation is a condition that occurs due to lack of fiber and fluid intake in the body and excessive consumption of high-fat foods. However, you don't need to worry, before using a laxative, it's good to try natural ways to overcome constipation like the following.

1. Banana

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The first way to overcome constipation is by consuming bananas regularly. This yellow fruit contains fiber that aids digestion. Additionally, bananas are rich in minerals that are beneficial for digestion. That is why bananas are often given to babies. One of the goals is to maintain the baby's nutrition and digestion.

2. Oatmeal

Oatmeal is often a healthy breakfast choice for many people. It is a complex carbohydrate that is good for health. Not only does it provide satiety, but oatmeal is also rich in fiber, which is beneficial for digestion. Moreover, oatmeal can also maintain heart health.

3. Yogurt

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The way to overcome constipation is by consuming yogurt. This dairy product has amazing benefits for digestion. Yogurt contains probiotic microorganisms that are good for digestion, especially intestinal health. Probiotic bacteria in yogurt are believed to be effective in softening stool. As a result, bowel movements will be smoother because the stool is easier to pass.

4. Coconut Water

Coconut water is no longer a secret to overcome constipation. It is also believed to have many benefits that can help regulate bowel movements. The electrolyte content in coconut water can help relieve constipation that you are experiencing. Therefore, if you have constipation, consume coconut water regularly to improve digestion.

5. Green Vegetables

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It is no secret that green vegetables are one of the vegetables that contain a lot of fiber and low in calories. The vegetable that is proven to be effective in overcoming constipation is broccoli. In fact, consuming raw broccoli will actually get more fiber than cooking it first. However, you also need to fulfill other food intake.

6. Increase Water Consumption

the next way to overcome constipation is by the easiest way, which is not to stop consuming water. Because, fluids are needed by the large intestine to process food waste into feces. Therefore, you are advised to consume 8 glasses of water per day. In addition, you can also consume juice or other soupy foods.

7. Lemon Water

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In addition to drinking water, another way to overcome constipation is by drinking lemon water. You can consume a glass of warm water with lemon juice in the morning. This is because the citric acid content in lemon can stimulate the digestive tract to function more smoothly. In addition, lemon can also eliminate toxins in the body.

8. Drink Coffee

When experiencing constipation, you can overcome it by drinking coffee. A cup of coffee consumed while still warm or hot can help facilitate bowel movements. In addition, the heat from the coffee can stimulate movement, while the caffeine in coffee can stimulate the muscles of the large intestine. It is also important to know that coffee contains a small amount of soluble fiber that can help overcome constipation.

9. Exercise

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Did you know that the habit of not engaging in physical activity can be one of the causes of constipation? To restore smooth digestion, start exercising regularly from now on. By doing so, it will stimulate muscle contractions throughout the body and help food move more quickly through the intestines.

10. Don't Force Bowel Movements

Often, when it is difficult to have a bowel movement, most people try to force it out. However, this method will not relieve constipation and will actually make it worse. In fact, if done continuously, it can increase the risk of hemorrhoids. So, if you still sit calmly and cannot pass it after 15 minutes, then stop and leave the toilet.

11. Don't Hold Back Bowel Movements

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If you have a habit of holding back bowel movements, it is best to avoid it. Holding back bowel movements can be one of the causes of constipation. Therefore, if you feel the urge to have a bowel movement, go to the toilet immediately and do not hold it.

Those are a series of ways to overcome constipation as a solution when it is difficult to have a bowel movement. Hopefully, it is beneficial.

(kpl/dtm)