Having your intestines regulated and functioning frequently is one of the best ways to maintain general health and avoid chronic problems such as constipation and diarrhea.
To achieve this, some essential tips are to have a healthy and balanced diet, drink at least 2 liters of water per day and practice regular physical activity.
However, there are other tips that help to improve bowel function:
1. Take probiotics
Probiotics are live microorganisms that contribute to increasing the good bacteria in the intestine, which helps improve digestion and absorption of nutrients, as well as strengthening the immune system.
Probiotics can be found in powder form and can be consumed after meals mixed in water or juice, or found in foods such as yogurt, kefir or fermented milk like Yakult, for example. In addition, probiotics can also be found in capsule form, which should be consumed according to the advice of a doctor or nutritionist. Learn more about probiotics.
2. Include fiber in your diet
Foods rich in fiber such as cereals, fruits and vegetables improve intestinal function, helping to regulate intestinal transit, in addition to promoting the health of the intestinal microbiota.
Therefore, it is important that foods rich in fiber are included in your daily diet to obtain 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 fiber-rich diet.
3. Use apple cider vinegar
Apple cider vinegar can also be an ally in regulating the intestine, as it is rich in pectin, which is a soluble fiber, which is capable of absorbing water and promoting the feeling of satiety, in addition to acting as an antioxidant, stimulating digestion and regenerating the intestinal microbiota.
This vinegar can be used to prepare food or be used to season salads, for example. Learn how to prepare apple cider vinegar at home.
4. Avoid consuming processed foods
The consumption of processed foods promotes a decrease in 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 gas production, make the belly bloated and reduce bowel function. This way, 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 flavor of food, are capable of controlling the development of bacteria that can cause infection and, therefore, can also be beneficial for the proper functioning of the intestine.
Check out the video below for other tips to improve bowel function:
