How to overcome with stomach problem like constipation and how to make poop bit hard? Which food help for it?
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Each person?s definition of ?normal? bowel movements may be different. Some individuals go three times a day, while others go three times a week. However, you may be constipated if you experience the following symptoms: fewer than three bowel movements a week, passing hard, dry stool, straining or pain during bowel movements, a feeling of fullness, even after having a bowel movement, experiencing a rectal blockage. Eating a poor diet and not exercising are major risk factors for constipation. Changing your diet and increasing your physical activity level are the easiest and fastest ways to treat and prevent constipation. Every day, drink 1.5 to 2 quarts of unsweetened, decaffeinated fluids, like water, to hydrate the body. Limit consumption of alcohol and caffeinated drinks, which cause dehydration. Add fiber-rich foods to your diet, such as raw fruits and vegetables, whole grains, beans or bran cereal. Your daily intake of fiber should be between 20 and 35 grams. Cut down on low-fiber foods, such as meat, milk, cheese, and processed foods. Aim for about 150 minutes of moderate exercise every week, with a goal of 30 minutes per day at least five times per week (try walking, swimming, or cycling). If you feel the urge to have a bowel movement, don?t delay. The longer you wait, the harder your stool can become. Add fiber supplements (like isaphghol) to your diet if needed. Just remember to drink plenty of fluids because fluids help fiber work more efficiently. Use laxatives sparingly. Your can use laxatives for a short period of time to help soften your stools. Never use laxatives for more than two weeks without talking to doctor. Your body can become dependent on them for proper colon function. Consider adding probiotics to your diet, like those found in yogurt.
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