Constipation Disrupts, Consumption Of These 10 Foods To Facilitate Implementation

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JAKARTA - Constipation can make you sluggish, burdened, and angry. Most people only experience it from time to time, but for others, constipation or constipation can become chronic. Constipation is also more likely to occur with age.

Are you constipated? The signs include defecating less than three times a week and hard feces dry often so that it is difficult to remove. When you are constipated, a good first step is to change your diet. What you eat can have a major impact on the smoothness of the digestive system, especially the amount of fiber you get. Fibers are carbohydrates that naturally help defecate regularly. But most adults only get about half of the amount they need every day.

According to Diet Guidelines for Americans, launching WebMD, Wednesday, September 25, women have to consume 22-25 grams of fiber a day, and men 28-31 grams. You don't have to count every gram. Instead, look for high-fiber foods and replace them with low-fiber foods.

The following is a list of ten foods rich in fiber (plus other nutrients that are good for health), so try adding them to your food and snacks.

Pir: Pir is one of the pieces with the highest fiber content, about 6 grams per medium-sized pyropy. Don't throw your skin away to get maximum fiber.

Wheat: All types of wheat (either ordinary wheat, instantaneous wheat, or cut wheat) are whole wheat and rich in fiber. Each cooked oilmeal cup contains 4 grams of fiber. If you add fresh or frozen fruit into the bowl, you will get more fiber.

potatoes: In addition to French fries, potatoes are also nutritious, containing vitamin C in a surprising amount plus 3 grams of fiber per medium-sized potato. Eat the skin to get all the nutrients.

Chia hemp and seeds: Sprinkle these seeds into the foammeal, smoothie, and even roast food to get some grams of additional fiber easily.

Nuts: Replace at least once eating meat per week with one meal of nuts. Nuts rich in protein, iron, and fiber. Half a cup of red beans cooked contains about 6 grams of fiber.

Popcorn: If you want annoying snacks, this is the right choice. Popcorn is a natural source of whole grains, with 1 gram fiber in each cup.

Lentiles: Half a cup of ripe green lentil contains 9 grams of fiber, plus the amount of protein in 2 ounces of beef.

High fiber series: Check labels for brands that contain at least 5 grams of fiber per serving. Add a handful of blueberries or banana slices for extra fiber.

Apple: Don't throw your skin away because the skin and meat contain fiber. There are 4 grams of fiber in a medium-sized apple, plus a lot of water to keep you hydrated.

Edamame: Consumpted Without skin, these filling soybeans contain 4 grams of fiber per half a cup.