Constipation, known as constipation, is the occurrence of difficulty in defecation as a result of slowing bowel movements. It is defecation 3 or less times a week. There is a decrease in the weight and volume of stool. In case of constipation, problems such as bloating, gas problem, cramps, difficulty in defecation and abdominal pain are experienced in the abdomen. Dietitian Rıdvan Arslan gave information about the subject.
12 WAYS TO AVOID CONSTITANCY!
- In the morning, start the day with warm water. Pay attention to water consumption. Consume at least 30 ml of water per kilo.
- Take care to consume legumes 2-3 times a week. You can consume it as a meal or boil it and add it to your salads. It will help you to go to the toilet due to the high fiber they contain.
- Choose foods high in fiber in your diet. Meet foods containing whole grains. Choose whole grain bread instead of white bread.
- Consume high fiber fruits and vegetables such as apples, peaches, strawberries, pineapple, pears, broccoli, and artichokes.
- Include 1 bowl of salad in your main meals. Prepare your salad with lots of greens. You can also add 1 teaspoon of olive oil.
- Make sure you consume adequate sources of magnesium. Cocoa, pumpkin seeds, avocados, oilseeds, flaxseed and green leafy vegetables contain plenty of magnesium.
- Include dried fruits in your snacks or salads.
- Get support from flax seeds. You can add it to your yogurt or salads.
- Include fermented foods with good bacteria, such as pickles and vinegar, in your daily life. You can add vinegar to your salads or the water you drink.
- Consume 1 handful of nuts a day.
- Soak 2 dried apricots and 2 prunes in 1 liter of warm water overnight. The next day, it will be good for you to consume the water you have prepared.
- Exercise regularly. It will contribute to the revitalization of your intestines.