Constipation or constipation is a digestive disorder that can cause a person to be unable to defecate normally. Usually someone who experiences constipation will have bowel movements less than three times a week.
The emergence of constipation can be caused by several factors, one of which is the large intestine muscles that cannot work optimally and slow down so that they absorb too much water contained in leftover food. This slowing of the colon muscles causes the stool to become dry, solid, and harden so that it moves slowly until it reaches the anus. Many things can cause the movement of the colon muscles to slow down, including:
1. Less Consumption S tightly
Fiber from food is very important to consume because it stimulates the large intestine to work more actively and softens the texture of the stool so it is not dry and dense so it is easier to expel.
2. Rarely exercise and physical activity
Moving the diaphragm muscles and abdominal wall is also very important to help the bowel process be good. Many people who don’t get enough exercise experience constipation because the muscles in the diaphragm and abdominal wall weaken.
3. Side Effects of Certain Medications
There are certain medicines that can cause side effects such as difficult bowel movements or constipation. For example, opioid pain relievers (such as codeine, oxycodone, and hydromorphone), antidepressants (such as amitriptyline and imipramine), anticolvusants (such as phenytoin and carbamazepine iron supplements), and others.
Hormonal changes make pregnant women often experience constipation. This is also caused because the uterus is getting bigger so that it presses on the intestine and interferes with its work process.
5. Drinking less water r
Consuming at least eight glasses of water a day will make your digestion smoother. Sufficient water content helps the intestines work properly so that the texture of the stool does not become dry and dense.
Apart from the causes of constipation, you also need to understand what symptoms may appear in order to know how to avoid constipation or constipation.
One of the main symptoms of constipation is not being able to defecate even though you have pushed hard. Apart from that, several other symptoms such as hard stools, abdominal pain, stomach cramps, stomach feeling bloated and nausea, decreased appetite, and feeling a sensation in the rectum such as being blocked and as if you cannot empty the stool from the rectum. Constipation can be considered chronic if you have had two or three of these symptoms within the last three months.
Types of Foods Facilitating Constipation
Reducing consumption of alcohol, foods that contain gluten, processed grains, persimmons, and fast food are things you can do to avoid the risk of constipation.
However, if you are experiencing constipation, you can eat the following types of constipation-friendly foods regularly to help your bowel movements run smoothly:
1. Green Vegetables
Green vegetables are one of the constipation-friendly foods that are good for digestion. Examples of high-fiber green vegetables include spinach, cabbage and broccoli. The fiber in these vegetables can help soften the stool in the intestines.
2. Fruits _
Apart from vegetables, fruits that have high fiber are also recommended for regular consumption, for example apples and kiwis.
3. Wheat Bread
Replace your white bread with whole wheat bread which contains more fiber to help the digestive process in the large intestine. Make sure the whole wheat bread packaging has 100% whole wheat.
4. Sweet Potatoes
The next type of constipation-friendly food is sweet potato which contains pectin. Sweet potatoes also contain fiber types of cellulose and lignin which will make the stool soft and add volume so that it can help the intestines work in launching bowel movements.
Drinking fermented milk such as kefir can also help launch bowel movements. Kefir is fermented milk like yogurt and contains probiotics which are useful for smoothing bowel movements.
6. Chia Seeds
Chia seed has long been used as a traditional medicine to cure constipation. Known to be rich in fiber, chia seed will turn into a gel texture when it meets water and softens the stool so it’s easy to pass .
Routinely consuming types of foods that ease constipation can generally help the bowel process run smoothly. In addition, you also need to adopt a healthy lifestyle such as exercising diligently, meeting your fluid needs, getting enough rest, and having regular health checks.