The first is to drink plenty of water, because dry stool is easy to cause constipation, so the more water you drink, the easier it is to defecate.

The second is to eat more fiber. It is very important to increase the fiber intake in food. Because fiber is a natural laxative, it can increase the moisture in feces and help to increase the volume of feces.

Only in this way can feces be discharged more quickly and smoothly. However, sudden intake of a large amount of fiber will cause flatulence, so we should slowly increase the intake. You can eat dried plums, which are high in fiber and contain sorbitol. This sugar can loosen feces and naturally help relieve constipation.

Sorbitol gently stimulates the colon, reducing the time required for feces to pass through and reducing the risk of constipation.

The third is to avoid cheese and dairy products, because they usually contain lactose, many people are allergic to lactose, and flatulence and constipation will occur after ingesting lactose.