As much water as possible. Since water also plays a key role in the formation of faeces, we should not feel sorry for it. It is worth knowing that if we drink too little of it, overeating with fiber can even aggravate the problem of constipation.
Movement. All health experts speak unanimously about the importance of physical activity for the gut. You don’t have to take it on faith – just remember how easy it is to constipate or even significantly reduce the number of visits to the toilet when, for example, we are sick and spend most of the day in bed. The reason for this is very simple – the work of the abdominal muscles stimulates the intestines to make more intense worm movements. It comes as no surprise that the lack of enough exercise (i.e. at least 15-30 minutes a day) can lead to problems with defecation, retention of intestinal contents, and thus excessive growth of unfavorable bacterial flora, hemorrhoids or flatulence.
Until recently, people suffering from ailments related to irritable bowel syndrome (diarrhea, constipation) were treated somewhat indulgently. Doctors believed that they were suffering from neurovegetative neurosis, also known as intestinal or stomach neurosis. The real breakthrough was the Roman IV Criteria, published in 2016, concerning the diagnostic criteria of functional disorders of the digestive system, without an organic cause, such as a tumor or inflammation.
The new definition defines them as various ailments arising as a result of intestinal motility disorders, intestinal macrobiotics, the function of the immune system of the intestinal mucosa, visceral hypersensitivity. Their effect is dysfunction of the intestinal barrier and chronic inflammation of the mucous membranes.