Flatulence • Little Taken • Difficult Taken? 15 Fruits and Vegetables That Might Help Improve Excretion
Many people have flatulence, awkwardness, incontinence or excretion only a few times a week until they feel sick and often resort to laxatives.
But in many cases, problems can be caused by inadequate fiber, low water, or little body movement, so adjusting the diet is an important starting point.
Many fruits and vegetables are rich in dietary fiber, which improves fecal content, softens feces, and promotes intestinal function. Some also have prebiotics that feed on gut microbes.
Note: If there is chronic constipation or comorbidity, a doctor should be seen to determine the root cause.
15 Fruits and vegetables that may improve excretion
1. Prune (Prune)
It has both fiber and sorbitol, which draw water into the intestines, softening the feces, so it is a fruit that has a lot of evidence for constipation relief.
2. Kiwi
Kiwis contain dietary fiber, vitamin C, and natural enzymes. Several studies have found that regular eating of kiwis may increase excretion frequency and reduce constipation in some people.
3. Ripe papaya
It is rich in water, fiber, and papain enzymes, which help with digestion, making it more convenient for many to excrete.
4. Pear
It has both natural fiber and sorbitol, thus enhancing fecal hydration.
5.apple (eaten with shell)
Apple bark contains insoluble dietary fiber, and the meat contains pectin, which is a soluble dietary fiber, helping to support intestinal health.
6. Orange
In addition to vitamin C, it contains pectin that enhances food waste and supports intestinal function.
7. Dragon Glass
There is water and fiber, and there are prebiotics that promote the balance of the gut microorganisms.
8. Sweet potatoes
It is a good source of fiber and has resistant starch, which is a food of good bacteria in the gut.
9. Broccoli
Rich in dietary fiber, vitamins and antioxidants, it helps the gastrointestinal tract function.
10. Spinach
It contains the right amount of dietary fiber, magnesium and water, helping to support excretion.
11. Kale
Green leafy vegetables with high dietary fiber, increasing the amount of food waste in the intestines.
12. Okra
It has natural mucus (Mucilage) and dietary fiber, which may help the feces move through the intestines more easily.
13. Peas
It has both soluble and insoluble dietary fiber, promoting the function of the excretory system.
14. Pumpkin
It is an easy-to-digest vegetable with dietary fiber and water, suitable for those who want to add dietary fiber to a meal.
15. Avocado
It is high in dietary fiber, with monounsaturated fats that benefit heart health, and allows for increased dietary fiber each day.
Why is "dietary fiber" important?
Dietary fiber is divided into 2 kinds.
Soluble Fiber
* Absorb water
* Make the stool soft
* It is the food of good microbes in the gut.
Very found in
* Apple
* Orange
* Pear
* Kiwi
Insoluble Fiber
* Increase the amount of food waste.
* Stimulate bowel movement
Very found in
* Green vegetables
* Broccoli
* Kale
* Pumpkin
Eating both dietary fibers together best promotes gastrointestinal function.
Tips to excrete better
✅ Drink enough water (about 1.5-2 liters per day, or more according to physical condition and activity).
✅ Increase the fiber gradually so that the body adapts, reducing the chance of gas and bloating.
✅ Exercise or walk regularly. At least 20-30 minutes a day.
✅ Not holding back the stool when feeling pain.
✅ get enough sleep because sleep affects gastrointestinal function.
When to see a doctor?
Should be examined if there are the following symptoms
* Constipation lasts more than 2-3 weeks.
* There's blood mixed in the stool
* Weight loss for unknown reasons
* Severe abdominal pain
* The feces are unusually small or constantly changing.
* Constipation alternates frequent diarrhea.
* Abnormally fever, vomiting or abnormal abdominal flatulence
Summary
Flatulence, little transfusion, and difficulty taking can be caused by many causes, but adding fiber-rich fruits and vegetables, ready to drink enough water, exercise, and gut health care may help to improve excretion in many people.
However, if the symptoms do not improve or there are signs of danger, the drug should not be purchased on its own continuously. A doctor should be consulted to find out the cause and receive appropriate treatment.
This information is intended to provide health education; it cannot be a substitute for diagnosis or treatment from a doctor.
# Health and insurance # Flatulence # Constipation # Gut health # Healthy