A healthy digestive system is often a sign of good overall health. However, what if you couldn't flush off your digestion byproduct down the toilet as often as you would like? Constipation, a common problem people face when dehydrated or not eating enough fruits and vegetables, can be easily prevented and relieved by doing a number of habits we are going to mention below. Read on!
1. Consume foods high in fiber
First step to relieve and prevent constipation is to increase your fiber intake. Fiber can help increase the bulk and consistency of bowel movements in order to make stool easier to pass. Two types of dietary fiber is important to fulfill your daily fiber needs. Soluble fiber is found in oats, nuts, seeds, and some fruits. While insoluble fiber is found in wheat, whole grains, and vegetables. Aim to have a combination of these two fibers daily to prevent and manage constipation from occuring. If you haven't consume enough fiber daily, adding them gradually to your diet can help avoid bloating and gas. Last but not least, be sure to drink enough water, otherwise fiber can have the opposite effect and be constipating.
2. Rehydrate frequently
Not drinking enough water and dehydration can also be the cause of constipation, since fluids that you consume is used to make stool softer and easier to pass through your bowel. Ensure to drink at least 2 liters of water daily to fulfill your water needs. You can also get your water through other beverages like coconut water or eating fruits, vegetables and soups.
3. Add more probiotics to your diet
Good bacteria in the gut are signs that you have a healthy digestion system, as they are able to fight off the growth of potentially harmful bacteria, improving immune function, enhancing the protective barrier of the digestive tract, as well as helping to produce vitamin K.
Bacteria imbalance in the gut is shown to be one of the causes of constipation. Therefore, consuming foods with probiotics may also help in improving your bowel movement frequency. Foods such as yogurt, pickles and kimchi, contain live, friendly bacteria that can be beneficial for your digestive health.
4. Increase your coffee intake
A study showed that caffeine in coffee is able to stimulate the muscles in your gut and increase the likeliness of having the urge to go to the bathroom. That is why, you are most likely to go to the bathroom after drinking your morning coffee. Aside from that, coffee may also contain small amounts of soluble fibers that can help prevent constipation. However, be reminded to always drink enough water after having coffee to prevent dehydration and possible case of constipation.
5. Aid your digestion with natural supplement
Natural supplements should always be your number one option when wanting to aid your bodily function, as the ingredients pose minimal harm and side effects to the body. Of course, there are a number of natural supplements you can take to improve your digestive system. For example, our Relief Sari Kunyit and Relief Sari Jahe Merah are the go-to aid when it comes to your digestive wellness. Made from herbal extracts, these supplements are the perfect solution to prevent digestive problems and maintain overall digestive health.