Eating lots of vegetables can still lead to constipation because of a lack of this.

VTV.vn - Many people believe that simply eating plenty of green vegetables can improve constipation. However, if you don't drink enough water and supplement your fiber intake, constipation can even worsen.

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According to Bach Mai Hospital, the fiber in vegetables absorbs water, softens stool, and stimulates bowel movements. However, when the body is dehydrated, the fiber can draw water back from the intestines, making the stool drier and harder, causing bloating and difficulty defecating.

Experts say that fiber is divided into two main groups: soluble fiber and insoluble fiber. Soluble fiber, found in oats, bananas, apples, and beans, helps form a gel, soften stool, and nourish beneficial gut bacteria. Insoluble fiber, on the other hand, is abundant in leafy green vegetables and helps increase stool bulk and aid in elimination.

Therefore, instead of just eating lots of green vegetables, people need to diversify their fiber sources from vegetables, whole fruits, beans, nuts, and whole grains.

To effectively improve constipation, in addition to increasing fiber intake, drinking enough water plays a crucial role. The average adult needs about 40-50 ml of water per kilogram of body weight per day, depending on their physical condition and activity level. However, individuals with heart failure, kidney failure, or edema should follow their doctor's instructions.

In addition, adults should consume approximately 20-22 grams of fiber per day, gradually increasing the amount to allow the body to adapt, avoiding eating too many vegetables at once which can cause bloating and indigestion.

Experts also recommend maintaining regular physical activity such as walking and light exercise to support bowel movements, and establishing a habit of having bowel movements at regular times, avoiding holding back bowel movements.

Additionally, you should limit processed foods, fast food, and refined carbohydrates. Foods containing probiotics, such as yogurt or fermented foods, are also beneficial for the digestive system.

People should seek medical attention if constipation is prolonged, worsens, or is accompanied by unusual symptoms such as severe abdominal pain, fever, vomiting, unexplained weight loss, or blood in the stool, especially in the elderly or those with underlying medical conditions.

Source: https://vtv.vn/an-nhieu-rau-van-tao-bon-vi-thieu-dieu-nay-100260529134105103.htm