Causes of constipation and ways to prevent it

One of the biggest problems of people is getting infected constipation No one really likes to be constipated. Constipation can have various causes. In this article from Hi doctor to the causes of creation constipation And we have discussed the ways to treat it. We recommend not to miss this section.

Fiber is a substance that your body cannot digest, and consuming enough fiber makes your body have the substance necessary to form stool, so it has constipation you will not

No one likes to talk about constipation, but constipation is a really big problem. According to studies, more than 24 million people in America have this problem. There are some eating habits that can lead to harm digestive health We will tell you.

You do not consume enough fiber

Fiber is a substance that your body cannot digest, and consuming enough fiber will make your body have the substance necessary to form stool, so you will not suffer from constipation. Fiber is found in plant foods such as fruits and vegetables, grains and beans. You can also use fiber supplements, although consuming natural fiber through nutrition is the best way to get it.

Of course, it is important to remember that there are two types of fiber; Soluble fiber and insoluble fiber, which you should consume a balanced amount of both types to suffer constipation don’t be

Insoluble fiber bulks up your stool so it is easier to pass out of your system. Soluble fiber absorbs water, which makes your stool softer and easier to pass. If you are not used to consuming fiber, be sure to remember that you should gradually introduce fiber into your diet and that your body does not suddenly encounter a large amount of fiber that it is not used to. If you don’t follow this point, your current problem is not only not resolved, it may even get worse!

You have made a sudden change in your eating habits

Are you one of those people who constantly try new diets? Have you made a sudden change in your daily eating habits? A sudden and big change in eating habits can lead to problems in the digestive system because your body has to fight to adapt.

To prevent such a situation from occurring, it is better if you intend to make any changes in your eating habits, during a process and slowly make that change, not all at once! Especially if you intend to change your regular diet to a healthier and more complete diet, this issue is more serious; Even change to diet High protein or high fiber can cause problems if it is not done slowly and gradually.

You don’t drink enough water

When was the last time you drank a glass of water? Don’t you feel thirsty right now? It is very easy to get dehydrated and not feel it. Drinking enough water makes the stool soft and reduces the possibility of constipation. You can set the alarm on your phone to remind you to drink water throughout the day. Always carry a big bottle of water with you wherever you go.

Are you overweight or underweight?


If your weight is not healthy, it can cause problems for your digestive system. Not being at a healthy weight (not just ideal!) may indicate that there are problems with your diet. See a nutritionist to find and fix the possible problem.

What should you eat to prevent constipation?

You may have tried to get rid of your constipation, but you did not get a good result, consuming the foods that we recommend below will make changes that will surprise you.


StrawberryIt has edible seeds that make it high in fiber and very beneficial for digestion. In addition, strawberries are really delicious and you can easily add them to your desserts or enjoy them as a sweet and healthy snack.

Black beans

Black beans contain large amounts of fiber, which makes them a very good choice for those of you who are looking for more fiber but don’t want to eat a lot of fruits and vegetables. You can make delicious dishes with black beans that do not need meat.

Dried plums

Did your grandmother give you the same advice? He knows what he is talking about! Dried plums are rich in fiber and contain sorbitol, which is a natural laxative. You can eat prunes alone or add them to smoothies or prune juice. Dried plums are something that doctors recommend.



broccoli It contains a large amount of insoluble fiber, which is necessary for the healthy functioning of the digestive system. Add broccoli to all kinds of soups and broths, or eat it steamed with your food. Try to eat enough vegetables in every meal.

Cereals with high fiber

When you go to buy breakfast cereals, look on the box and choose the type that has a “high fiber” label, usually whole grain breakfast cereals and oats with fruit have the highest amount of fiber. Consuming these varieties for breakfast is the best way to start your digestive system.


Oats contain soluble fiber, which is useful for your digestion, and it is considered a very filling breakfast. It is better to add fruit to your breakfast to increase fiber.

constipation It is a very annoying and serious problem for many people, but it should not be like that. You can make significant changes in your digestive health with a few simple changes in your diet and lifestyle, start today!

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