DIET AND NUTRITION

5 tips to regulate the bowel

To regulate the intestine, keep the intestinal microbiota balanced and prevent the appearance of problems such as constipation or diarrhea, it is important to have a healthy and balanced diet, drink at least 2 liters of water a day and practices physical activity.

In this way it is possible to stimulate normal bowel movements, facilitating the expulsion of feces. Check out other tips that can help regulate the bowel:

1. Take probiotics

Probiotics are living microorganisms that contribute to increase the good bacteria in the intestine, which helps to improve digestion and absorption of nutrients, in addition to strengthening the immune system. 

Probiotics can be found in powder form, and can be consumed after meals mixed in water or juice, or be found in foods such as yogurt, kefir or fermented milks like Yakult, for example. In addition, probiotics can also be found in capsule form, which should be consumed according to the guidance of the doctor or nutritionist. Learn more about probiotics.

2. Include fiber in the diet

Fiber-rich foods like cereals, fruits and vegetables improve bowel function, helping to regulate intestinal transit, as well as promoting the health of the gut microbiota.

Thus, it is important that foods rich in fiber are included in the daily diet so that you have all the benefits provided by these foods, such as reduced inflammation, improved immune systems and regulation of sugar and cholesterol levels. See other benefits of fiber-rich food.

3. Use apple cider vinegar

Apple cider vinegar can also be an ally in the regulation of the intestine, as it is rich in pectin, which is a soluble fiber, which is able to absorb water and favor 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 consumption of 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 formed by 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, facilitate belly swelling and decrease 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.

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