Constipation measures
What to eat for constipation?
What is constipation?
Constipation is a condition in which the body is unable to excrete a sufficient amount of stool comfortably. The cause of constipation is a decrease in the ability of the large intestine to move stool, which takes longer to pass through, causing the stool to absorb too much water and become hard.
In addition, bowel movements become difficult due to weakening of the pelvic muscles and reduced intestinal contraction ability.
The ideal bowel movement is one in which smooth stool, like that of a banana, comes out easily, but the number of people complaining of constipation is on the rise due to factors such as irregular lifestyles, unbalanced diets, lack of exercise, and stress.
Measures against constipation
There are various possible causes of constipation, but improving the condition of your stool and your intestinal environment with dietary fiber is effective. The ideal ratio of insoluble and soluble dietary fiber is 2:1.
Eat a variety of foods and consume a good balance of both insoluble and soluble dietary fiber, aiming for 1g per day. However, some people who suffer from constipation may experience stomach pains if they consume too much insoluble dietary fiber. In that case, you should focus on consuming soluble dietary fiber.
Insoluble dietary fiber (that does not dissolve in water)
| <Features> | -Absorbs moisture and softens stool. - Increases the bulk of stool and stimulates the intestinal wall, making bowel movements easier. -Absorbs and excretes harmful substances such as excess lipids. |
| <Food examples> | Cereals, beans, mushrooms, root vegetables *It has a lumpy, rough texture. |
◆ Water-soluble dietary fiber (soluble in water)
| <Features> | - Reduces cholesterol absorption and facilitates excretion. - Prevents a sudden rise in blood sugar levels and prevents diabetes. |
| <Food examples> | Seaweed, fruits, and soft fibrous vegetables *It has a slimy, sticky and smooth texture. |
Dietary fiber is mainly found in plant-based foods, and is rarely found in main side dishes such as meat, fish, and eggs, so be sure to actively consume it through side dishes.
In terms of lifestyle habits, it is recommended to eat three regular meals a day.
Eating breakfast in particular helps regulate your body's rhythm, stimulates the stomach and intestines, and helps promote bowel movements.
Getting into the habit of sitting on the toilet after breakfast will help you establish regular bowel movements.
Also, by staying well hydrated, your stool will be softer and easier to pass, making bowel movements more effective.
It's something you can incorporate into your daily life, so why not give it a try?
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