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Best Foods to Overcome Difficult defecation (constipation)

- 4:19 PM
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Bowel obstruction (BAB), often also called constipation or constipation, a common problem. Some people even consider this issue is not a big problem. Hard CHAPTER more often is a sign that the diet / diet you need more fiber or fiber . But if constipation occurs quite often, cause pain or bleeding, you should consult a physician because it could be a sign of a more serious indigestion.
The average adult needs 25 to 30 grams per day. The amount is very small, which means it is very easy to be met every day. Consuming fiber and water intake is enough to make your digestive system work smoothly and properly.

Food to overcome and prevent constipation (constipation)

Some of the following foods will provide a high fiber intake for your digestion and help overcome-and prevent-issue hard CHAPTER naturally.
Nuts and seeds
Although it is small, nuts and seeds are excellent sources of fiber. These foods are very easy to get. Moreover, nuts and seeds are often used as an ingredient in vegetables, such as beans, beans, lentils, and so forth. There was also almonds, cashew nuts, peanuts / skin, and also pods that can be used as snacks.
You may often find a reference that says that nuts can actually cause hard CHAPTER / constipation. It is because you are not drinking enough water, to help facilitate the flow of fiber in digestion. Consuming lots of fiber without drinking enough water can actually cause hard bowel movements.
Yams
One of the most superior of sweet potato is a very high fiber content, which of course can make your digestive be smooth. In addition to high fiber, potatoes also contain beta-carotene and vitamin A are high.
Boiled or baked, and are consumed with the skin, you can still get the benefits of this type of tubers on this one.
Apples and pears
Eating fresh fruits can help you cope with and prevent constipation. That's because most fruits contain fiber. Among them is good for you choose is apples and pears. Apples and pears are small to medium can provide at least 3-4 grams of fiber to your digestion.
In addition to improving the digestive system, the fruit is also powerful enough to treat diarrhea (diarrhea). Helped launch sewerage system penceraan if you constipated, and make the dirt becomes denser when you run into problems diarrhea.
Broccoli
Like sweet potatoes, broccoli is also a high source of fiber.Presenting it in your diet, either as vegetables or raw vegetables, will help overcome the problem of your hard CHAPTER.
In addition to the high fiber, broccoli is a highly nutritious food. Therefore, the type of cruciferous plants is a very good one if consumed regularly, to get a variety of health benefits such as high vitamin C , improve the immune system , to prevent cancer.
Various berries
fruits and berries type generally are a good source of fiber, including strawberries ,blueberries , blackberries, and raspberries. All contain a high enough fiber, and low in calories.
Dried fruitsIn addition in the form of fresh, dried fruits are also good sources of fiber include. Raisins,dates , figs, prunes / plums, until bananas (which dried up like chips), is a delicious snack that also serves to overcome constipation.
Oat and wheat
Both types of Cereal is a source of complex carbohydrates are very nice, and popular enough to be used as a full breakfast menu in the form of cereal, porridge, or in the form of bread (wheat). Highly nutritious, energizing, and high in fiber, which will help expedite your digestive system.
Oat and wheat are also very good to help you lose weight , lower cholesterol, control blood sugar , to provide antioxidants to the body.

Tips to prevent constipation / bowel obstruction

Preventing problems is difficult BAB not a difficult thing, because it relates to the daily diet. By slightly altering the daily diet you can be free from constipation. Consuming a healthy and balanced diet, which means that include fruits and vegetables, and drink plenty of water, is enough to ensure your digestive system working properly.
Occasional drinking pure fruit juice and diligent some food above also recommended to help you avoid the problem of constipation or bowel obstruction.
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