Having your bowel regulated and functioning frequently is one of the best ways to maintain general health and avoid chronic problems such as constipation and diarrhea.
For this, some essential tips are to have a healthy and balanced diet, drink at least 2 liters of water a day and practice regular physical activity.
However, there are other tips that help boost bowel function:
1. Take probiotics
Probiotics are live microorganisms that help to increase the good bacteria in the gut, which helps to improve digestion and absorption of nutrients, as well as strengthening the immune system.
Probiotics can be found in powder form, which can be consumed after meals mixed with water or juice, or can be found in foods such as yogurt, kefir or fermented milk, such as Yakult, for example. In addition, probiotics can also be found in capsule form, which should be consumed as directed by your doctor or nutritionist. Learn more about probiotics.
2. Include fiber in the diet
Fiber-rich foods such as cereals, fruits and vegetables improve bowel function, helping to regulate intestinal transit, in addition to promoting the health of the gut microbiota.
Thus, it is important that foods rich in fiber are included in daily diet so that you can have all the benefits provided by these foods, such as reducing inflammation, improving the immune system and regulating sugar and cholesterol levels. See other benefits of a high fiber diet.
3. Use apple cider vinegar
Apple cider vinegar can also be an ally in bowel regulation, as it is rich in pectin, which is a soluble fiber, which is capable of absorbing water and favoring the feeling of satiety, in addition to acting as an antioxidant, stimulating digestion and regenerating the intestinal microbiota.
This vinegar can be used in food preparation or used to season salads, for example. Learn how to prepare apple cider vinegar at home.
4. Avoid the consumption of processed foods
The consumption of processed foods reduces the amount of good bacteria responsible for the proper functioning of the intestine, in addition to the fact that some of these foods are made up of toxic substances, which can alter the composition and function of the intestinal microbiota.
In addition, sugar, white bread and cakes should also be avoided, as they increase the production of gas, facilitate belly swelling and reduce bowel function. Thus, by avoiding or reducing the consumption of these foods, it is possible to guarantee intestinal regulation.
5. Use oregano, thyme and sage to season
Aromatic herbs such as oregano, thyme and sage, for example, in addition to improving the taste of food, are able to control the development of bacteria that can cause infection and, therefore, can also be beneficial for the proper functioning of the intestine.
