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Nothing is more frustrating in addition to stomach ached, and when you sit on the toilet a long time, it still did not happen.
Constipation or difficult bowel movements complaint is a digestive disorder that is most common. Eating enough fiber is one way to make a bowel movement to prevent constipation.
"You need fiber diet to throw out food to the gastrointestinal tract," said Sharon Palmer, a dietician.
In addition, consumption of enough water to make the stool softer so easily pass through the large intestine.
If you often feel uncomfortable because of frequent constipation, try changing your diet by adding fiber food source of the following:
- Broccoli
Vegetables that this one is often included in the list of recommended foods. This is because broccoli is a source of protein, vitamins, minerals as well. Regularly eat broccoli is healthy gastrointestinal tract because the dosage cup are 5.5 grams of fiber.
- Oatmeal and whole Cereal
Oats are a source of soluble fiber that helps dissolve the water, making stools softer and makes it easy to pass through the intestines. Oatmeal and whole Cereal also increase the volume of stool and make it move.
- Spinach
One cup of spinach contains four grams of fiber and magnesium, a mineral that can improve bowel movement. Magnesium can also be found in laxatives.
- Nuts
Include nuts, ranging from almonds, peanuts or walnuts in your snack list. In addition to containing protein and healthy fats, half a cup of beans also contain fiber is high enough.
- Fruit berries
Types of berries, such as blackberri, strawberry, and raspberry also contain fiber. You can also mix the fruit is rich in antioxidants in whole Cereal cereal or low-fat ice cream.
- Pears and apples
One medium-sized pear is eaten with the skin contains 5.5 grams of fiber. Meanwhile, the apple is eaten with the skin contains 3.6 grams of fiber.
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