Coffee, chia seed water, plum juice, smoothies, rich in fiber, provide water for the body, help promote good intestinal motility, reduce constipation.
Constipation is a digestive disorder that can occur at any age. Symptoms include not having a bowel movement for more than three days, and dry, hard stools that are difficult to pass. The patient may experience bloating, pain, or rectal bleeding.
Drinking enough water and supplementing with appropriate fiber, about 18-30g per day, helps reduce constipation and prevent complications. The amount of water and fiber needed depends on each person’s physical condition. When feeling full and having difficulty defecating, patients can try some drinks to relieve abdominal pain and laxatives.
Aloe vera juice
According to the National Institute of Environmental Health Sciences (NIEHS) in the US, the pulp of the aloe vera plant contains anthraquinone compounds, which have laxative effects and can fight inflammation in the digestive tract. Aloe vera is also useful in controlling digestive conditions such as irritable bowel syndrome (IBS) and chronic constipation. Do not drink too much aloe vera at once because it can easily cause dehydration and diarrhea.
Coffee
In addition to helping you stay awake and focused, coffee also has many benefits for your digestive system. Coffee contains caffeine, which can increase stomach acid, promote intestinal motility, and have a laxative effect. Decaffeinated coffee does not have the same effect.
Caffeine in coffee promotes intestinal motility. Photo: Mr. Chi
Chia seed water
Chia seed water can reduce constipation thanks to its rich fiber content. 100 grams of chia seeds contain up to 87% insoluble fiber. This type of fiber does not dissolve in water, so it can help food move quickly through the digestive system, increasing stool volume and creating the feeling of wanting to defecate.
Chia seeds are cheap and easy to find. You can mix a teaspoon of chia seeds with 200 ml of water, soak for 5-7 minutes to let the chia seeds expand evenly and enjoy every morning. Combine chia seeds with pure orange, apple, and pineapple juice to take advantage of the fiber and reduce boredom.
Plum juice
Fresh plums, dried plums or plum juice all have similar laxative effects. Plums contain sorbitol, fiber and isatin, which help regulate digestive function, regulate bowel movements and reduce constipation. Prioritize eating dried plums to supplement more fiber. Do not eat plums on an empty stomach because they are acidic and can easily affect the stomach.
Smoothie
Unlike juices, smoothies retain some of the fiber from fruits and vegetables. Adding enough fiber to your daily diet is beneficial for your digestive health in particular and your overall health in general. Some smoothies such as kale, carrot, strawberry, papaya, avocado smoothies provide fiber and digestive enzymes, supporting regular bowel movements.