Getting Rid of Constipation
How to get rid of constipation in children! Cure with food without relying on medicine
Constipation in children is quite difficult. Constipation can lead to loss of energy and loss of appetite. If it gets worse, it will be difficult for you to defecate yourself (empty the bowels), so you need to take early action. However, if possible, I would like to improve with food without relying on medicine. Therefore, this time, we will introduce how to prevent and eliminate constipation in children and foods that are effective for constipation.
Regular lifestyle is important to prevent constipation in children
What should I be aware of to prevent constipation in my child? First of all, it is important to review the rhythm of daily life, eating habits, and exercise habits.
Regular life rhythm
Early to bed and early to rise are ideal, but the most important thing is to decide when to sleep and when to wake up so that you can get enough sleep. Also, be sure to eat three meals. Especially, I want to make sure that I don't miss breakfast. A regular life is important for creating a natural defecation rhythm.
Well-balanced diet
To prevent constipation, it is important to have an appropriate amount of food and to eat fiber-rich foods and fermented foods.
Moderate exercise
Exercise doesn't have to be difficult. Let's move well by taking a walk together or playing in the park. If you can't go out, you can just clean your house or do some light gymnastics. Moderate exercise is very important as it also improves the quality of your sleep.
How to relieve constipation in children
Ingest soluble dietary fiber
Dietary fiber, which is soluble in water, contains a lot of water and softens feces. Take it positively for smooth bowel movements! Ingredients rich in water-soluble dietary fiber that are effective for constipation will be introduced later.
Do not consume too much insoluble dietary fiber
Be careful about insoluble fiber, such as mushrooms, until your constipation improves.
Morning fluid intake
Drinking water immediately after waking up in the morning and before breakfast is effective for constipation because it facilitates stomach and large intestine motility.
Eat breakfast well
Eating breakfast also promotes stomach and intestinal function. Eating fruit at breakfast is also effective in relieving constipation.
Eat yogurt with honey after breakfast
Lactic acid bacteria and bifidobacterial contained in yogurt have a role of increasing good bacteria in the intestine and lead the intestinal environment to a good condition. It is good to sprinkle honey on unsweetened yogurt and eat it. The gluconic acid component of honey has the function of increasing good bacteria and stimulating the intestines, and also has the property of softening hard stools.
Get in the habit of sitting in the bathroom after breakfast
You don't have to actually stool at the beginning, so get in the habit of sitting in the bathroom for a minute or two about 30 minutes after breakfast. For children who can't usually sit in the bathroom, just sit down and praise them.
Foods for constipation in children
Olive oil
Olive oil has the effect of relieving constipation. For adults, 15 ml or 30 ml is enough, and for children, a teaspoon is enough with breakfast. If it is difficult to drink, you can add it to the soup. The olive oil, oleic acid, softens the stool and acts as a lubricant in the large intestine, making it easier to get stool.
Vegetables
Okra, cabbage, radish, carrots, avocado, spinach, broccoli, onions, etc. are good.
Fruit
Prunes, figs, kiwis, tangerines, bananas (bananas and kiwis are typical insoluble fiber fruits that also contain enzymes) are good choices.
Others
Speaking of lactic acid bacteria such as lactic acid bacteria, oligosaccharides, and enzymes, yogurt is famous, but "Yakult" is also famous as a lactic acid bacteria beverage. It's good that most children have a favorite taste and it's easy to drink.
Constipation in children can be cured with food
It is best to treat constipation in children with food without resorting to medicine. As you can see, many foods that are good for constipation are ubiquitous. It's important to make a vegetable-rich diet at home during the constipation relief period and avoid eating fast foods, retort foods, and frozen foods as much as possible. Also, for snacks and other snacks, if possible, give something that helps relieve constipation, rather than snacks or chocolate.