The human intestinal system bears some resemblance to a sewer system—just as a blocked sewer causes sewage to back up, if the intestines cease peristalsis or experience poor clearance, toxins and waste produced by physiological activities can re-enter the circulatory system, potentially triggering illness. Constipation manifests as difficult bowel movements, hard and dry stools that are hard to pass, and sometimes the need for multiple attempts to fully evacuate.So what methods treat constipation and bloating?
Consume at least five servings of fruits and vegetables daily.
Choose a variety including sweet potatoes, apples, berries, apricots, peaches, pears, oranges, prunes, corn, peas, carrots, tomatoes, spinach, cabbage, and cauliflower.Opt for whole fruits over juice whenever possible; for example, one cup of orange juice provides only 0.1 grams of fiber, while one orange delivers 2.9 grams. Consume approximately 170 grams of grain foods daily. This refers to foods beyond the five servings of fruits and vegetables. Grain products include cereals, breads, and starchy vegetables (such as corn, green beans, potatoes, and lima beans).Whenever possible, choose whole grain foods like whole wheat bread and whole grain cereal. For a high-fiber start to your day, eat high-fiber cereal for breakfast. Check the label on cereal boxes—those with five or six grams of fiber per serving qualify as high-fiber. If you dislike high-fiber cereal, try mixing it into your regular cereal and gradually increase the amount over time.
Raise your glass to water.
Drinking enough water helps prevent constipation at its source. The reason is simple: dehydration makes your stool dry and difficult to pass. (On the other hand, drinking more water than your body needs will only increase your urination frequency.)
As a general rule, aim for six to eight glasses of water daily for balanced hydration, with more needed during exercise or hot weather when sweating heavily. (However, this guideline doesn't apply if you have kidney, liver, or other conditions requiring fluid restriction. In such cases, consult your doctor about appropriate water intake.)
The caffeine in strong coffee stimulates the digestive tract, so a morning cup of java or tea can help get things moving. But since caffeine is also a diuretic that removes water from your body, be sure to drink plenty of water, soda, juice, milk, or caffeine-free beverages.
Increase your fiber intake.
Sometimes, just a small increase in dietary fiber can help ensure regularity. Fiber is the indigestible part of plant foods that helps form stool and promotes colon movement. It naturally occurs in fruits, vegetables, grains, and legumes (though processing significantly reduces fiber content). Pork, chicken, fish, and fats contain no fiber.The current recommended daily fiber intake is 20 to 35 grams, yet most people consume only 10 to 15 grams daily. While fiber supplements may be effective, the best sources are whole foods, as they also provide other essential nutrients. To avoid bloating, gradually increase dietary fiber and ensure adequate water intake to facilitate smooth fiber movement through the digestive system.
The above addresses solutions for constipation and bloating. When selecting bread, opt for whole-grain options like whole wheat bread and whole grain cereals. Check labels for serving sizes to accurately track your fiber intake.