Eating regimen plays an important role in prevention and treatment of constipation.

According to Suc Khoe & Doi song news site, constipation is found in people of all ages. Its symptoms are hardened feces, difficulty in emptying the bowels, long time between defecations, defecation less than three times a week, or without defecation in three days. Constipation patients will suffer from stomachache, difficulty in defecation, and headache. Long-lasting constipation is the direct reason causing hemorrhoid and colon cancer. Constipation causes come mainly from eating regimen and lifestyle; therefore, drink enough water and eat foods that are rich in dietary fiber and have sufficient proteins can help prevent and cure constipation. Drink enough water Water accounts for 70-80% of the body weight. Constant shortage of water is a popular cause of constipation; so, drink enough water can help prevent or cure constipation. Water helps “lubricate” the intestine wall, thus reducing the friction between feces and the intestine, softening stools and relieving pain caused by constipation. Shortage of water will make stools hardened and give rise to constipation. Drinking enough water can therefore help prevent constipation. Adults should drink 2-2.5 liters of water per day. It is recommended to drink more water during hot days and when doing workouts. Elderly people should drink water regularly even though they are not thirsty. As for children, the amount of water to drink depends on their body weights. Kids weighing under 10kg should drink 100ml of water per kilogram of body weight per day; kids weighing over 10kg should drink 1,000ml of water per day (every additional kilogram should be added with 50ml of water). Aside from water, juices, milk and lemon juice mixed with water and honey are also good for cleaning the intestine and facilitating defecation. Drinking lemon juice with water and honey in the early morning can help prevent constipation. More dietary fiber needed Dietary fiber can help prevent constipation, as it absorbs water and thus softens stools, making it easy for defecation. In addition, dietary fiber helps support the development of intestinal probiotics, which enable the intestine to absorb nutrients. Dietary fiber is found abundantly in green vegetables, fruits and whole grains. There are two kinds of dietary fiber – soluble fiber (pectin) and insoluble fiber. Soluble fiber is of high value as it is prebiotic fiber that helps the development of probiotics. One should eat 400-500g of green vegetables and 300-400g of ripe fruits a day. Intake of vegetables and fruits with a laxative effect such as sweet potato leaves, Malabar spinach, amaranth, spinach, boiled or steamed sweet potatoes, and ripe papayas, bananas, dragon fruits, oranges, pomelos and avocados is highly recommended for constipation prevention. Sufficient proteins An adult needs 1g of protein per kilogram of body weight per day. Intake of too many proteins a day may give rise to constipation, as the body needs more water for protein metabolism. Yogurt is an effective laxative, since its probiotics can help digest food, soften feces and prevent indigestion. Foods not recommended for constipation patients • Most fast foods contain a small amount of dietary fiber and several conservatives that are not good for the digestive system. • Fried foods have many fats that may cause indigestion and constipation. • Sweets like cakes, biscuits, cookies and candies have small amount of dietary fiber but plenty of fats, which may cause constipation. • The dietary fiber is taken out in refined wheat flour and refined rice, making them not as good as whole grains and sweet potatoes, taros and corn. • Intake of alcoholic beverages can make constipation worse.