Eat more vegetables-Vegetables provide our body with the nutrients it needs on a day-to-day basis and help to maintain general health. They also provide fiber to keep the gut healthy and help our body’s systems run more effectively.
Focus on fiber-Aim to increase overall fiber content, especially if your intake of fruit, vegetables and legumes is low. Fiber can provide a huge variety of compounds and nutrients that will help improve gut health. Fiber is in whole grains, fruit, veggies, nuts and legumes are especially healthy to improve gut health
Eat plenty of prebiotic-rich foods-Consume prebiotic rich foods. When prebiotic foods are digested they provide food for the healthy bacteria which are found in our gut, so include things like bananas, onion, garlic, veggies (brussels sprouts and broccoli), whole grains and other fruits.
Eat more probiotic-rich foods-Different types of probiotics can have different impacts on gut health. Try to get probiotics from your food. Include foods which naturally contain probiotics, such as yoghurt and fermented foods. Before taking a probiotic supplement, speak to your doctor to find the right supplement for you.
Drink and eat wisely-As alcohol can negatively affect gut health, hence it is advisable to reduce your overall intake of alcohol and consume loads of water. Refrain from junk foods like soft drink, lollies, biscuits, chips and pizza as they have negative impact on our gut health.
Constipation
Constipation is a condition of the digestive system where an individual has hard faeces that are difficult to expel. The slower the food moves through the digestive tract, the more water the colon will absorb from it. Consequently, the faeces become dry and hard. When this happens, emptying the bowels can become very painful.
Symptoms
Increased difficulty and straining
Abdominal pain
Abdominal cramps
Feeling bloated and nauseous
Loss of appetite
Causes
Lack of fiber in the diet
Physical inactivity
Medications
Milk
Irritable bowel syndrome
Pregnancy
Aging
Changes in routine
Overuse of laxatives
Not going to the toilet when needed
Not drinking enough water
Problems with the colon or rectum
Some disease conditions like neurological disorders, endocrine and metabolic conditions, systemic diseases and cancer
Treatment
In the majority of cases, constipation resolves itself without any treatment or risk to health. The treatment of recurring constipation can include lifestyle changes such as doing more exercise, eating more fiber, and drinking more water. Usually, laxatives will successfully treat most cases of constipation – but should be used with care and only when necessary. In more difficult cases, the person may need a prescription medication.
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