Difficult defecation or constipation usually has characteristics in the form of defecating less than three times per week, accompanied by the texture of stools that are smaller, dry, and hard, causing pain.

The best way to launch a bowel movement naturally is to have adequate fiber intake from food, so that the defecation process becomes easier. It takes about 25-35 grams of fiber per day. Some types of fiber-rich foods that you can consume as a way to launch bowel movements naturally include:

Many fruits are high in fiber, including apples, which are very good for consumption when you are constipated. The fiber content of whole fruit, without peeling the skin is about 5-6 grams. Likewise, pears can also be given as a way to launch a bowel movement in babies, whether they have been processed as food or in the form of juice.

Spinach has a high fiber content. One cup of spinach contains 4 grams of fiber. Not only that, spinach is also a very good source of magnesium. Broccoli is also one of the best vegetable choices to launch bowel movements. About cup of broccoli contains 2.8 grams of fiber and vitamin C. You can serve broccoli with meals or as a snack with a low-fat dressing.

One of the benefits of nuts is the high fiber content. One cup of nuts has 10 grams of fiber, consisting of soluble fiber and insoluble fiber that supports smooth bowel movements. One type that you can choose from is cooked kidney beans or as an addition to soups or salads. In addition, almonds can also be an option. About 28 grams of almonds can supply 3.5 grams of fiber for the body.

For example, cereals or breads made from bran or whole grains, as well as brown rice. These types of foods are high in fiber and complex carbohydrates, as well as low in fat. Be sure to check the packaging label before buying.

Eating the right snacks can bring benefits to smooth bowel movements naturally. For example, a medium-sized sweet potato is known to contain 3.8 grams of fiber. However, avoid peeling sweet potatoes, because the skin is the part that contains the most fiber. Popcorn can also be a healthy snack option to help avoid constipation. Three cups of popcorn contain 3.5 grams of fiber for a total of 100 calories. It's best to avoid using too much butter. In addition, you can also eat raisins.

How to launch a bowel movement naturally by increasing fiber intake, should be accompanied by limiting the intake of high-fat foods, such as meat, cheese or other dairy products. Then, drink at least 8 glasses of water per day and exercise regularly.

Avoid using laxatives whenever you are constipated. It's best to use laxatives according to your doctor's recommendations, and only for a limited period of time. Be aware of constipation that occurs in the long term due to the consumption of certain drugs or medical conditions.

Watch for constipation that persists, accompanied by abdominal pain, blood in the stool, or weight loss with no known trigger.

It is important to treat constipation appropriately. Prioritize how to launch bowel movements naturally through fiber intake from food and other supportive measures, before using laxatives. Consult a doctor if constipation persists or causes other symptoms.