The hectic and stressful lifestyle that many lead is often the cause of irregular bowel movements . Usually the main cause is irregular eating, which is often poor in important nutrients, including fiber and minerals
 
Stools are formed by the absorption of waste products, unnecessary nutrients, electrolytes and water in the intestines . They all form a substance that can easily pass through the digestive tract
 
Laxatives work by stimulating the intestinal mucosa and causing muscle contraction, while increasing stool hydration . Over time, their use can lead to addiction. 
 
There is a healthier and more natural way to deal with this unpleasant problem - through diet. For this purpose, it is important to know which foods to consume ...
 

1. Chia seeds

They are a quick and easy source of protein , healthy fats, dietary fiber, minerals, vitamins and antioxidants. 
 
The recommended daily amount of fiber we should consume depends on the number of calories we eat. For example, if we consume 2,000 calories a day, fiber should be around 32 g . Fiber is also essential for balanced blood insulin levels. 
 
Due to their high content of useful fats and fiber, chia seeds can naturally balance blood sugar levels.
 

2. Figs

The fruit provides high levels of fiber and water, along with antioxidants that have an anti-inflammatory effect on the digestive tract. Consumption of figs provides a significant amount of fiber, which can be beneficial for the processes associated with defecation . For example, 0.8 g of fiber is found in a dried fig.
 
 

3. Probiotics


Probiotics create a healthy environment in the intestinal microflora, which protects against digestive disorders such as constipation and diarrhea. Foods rich in probiotics include sauerkraut, kimchi, yogurt. 
 
According to a 2014 study, probiotics increase the number of weekly bowel movements by 1.3 times and also help soften stools, making them easier to move in the gut.