Content

• Steps
• Tips
• Warnings

From time to time, everyone has constipation or a feeling of fullness in the intestines. Fortunately, taking care of your digestive system is pretty painless; certainly more painless than constipation!

Steps

1. 1 Make sure to eat at least 3-5 servings of fruits and vegetables a day. Add chopped strawberries to your breakfast cereal, an apple for an afternoon snack, and some low-fat vegetables in between meals are easy ways to include more fresh fruits and vegetables in your diet.
2. 2 Replenish your favorite meals with fiber. Many manufacturers of oatmeal, bread and even pasta add fiber to their products. Choose exactly these products when purchasing.
3. 3 Drink plenty of water. As the amount of fiber in the diet increases, the water intake must also be increased. This will aid the digestive process and help prevent constipation from continuing. Drink at least 8 glasses a day.
4. 4 Go in for sports. Research has shown that increased activity leads to faster, more efficient metabolism. It is recommended to exercise for thirty minutes three times a week. Running, swimming, cycling, and brisk walking are good forms of exercise.
5. 5 Try taking a fiber supplement. You can buy water-soluble fiber that doesn't taste like anything. The high fiber concentration can help improve your digestion.

Tips

• Prunes and other dried fruits also aid in digestion.
• Exercise with music to keep you motivated.
• Make a sports plan and stick to the schedule.
• Try to get a friend or family member to join your healthy lifestyle for extra support.

Warnings

• See your doctor before trying any dietary changes or new exercise.