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Foods that help fight constipation are those high in fiber, like whole grains, unpeeled fruits and raw vegetables. In addition to fibers, water is also important in the treatment of constipation because it helps in the formation of the fecal bolus and facilitates the passage of feces throughout the intestine.
Constipation is usually caused by excessive consumption of sugars, fats and processed foods, but it can also be a consequence of a lack of physical activity and the prolonged use of medications such as laxatives and antidepressants.
Foods that fight constipation
The main foods that help to fight constipation are:
- Vegetables, especially raw and leafy vegetables, such as cabbage, lettuce or cabbage;
- Fruits with peel, because the peel is rich in fiber;
- Whole grains such as wheat, oats and rice;
- Black, white, brown beans, lentils and chickpeas;
- Germ and bran of wheat, oats;
- Dried fruits, such as raisins;
- Seeds such as flaxseed, chia, pumpkin and sesame;
- Probiotics, such as yogurts, kefir, kombucha and sauerkraut, for example, as they help to regulate the intestinal microbiota.
Raw and whole foods have more fiber than cooked and refined foods and therefore improve intestinal transit. In addition, drinking plenty of water also helps to fight constipation, because water hydrates the fibers, making the passage of stool through the intestine easier. See the amount of fiber in food.
Foods to Avoid
The foods that cause constipation and that should be avoided are:
- Foods rich in sugar, such as soft drinks, cakes, candies, stuffed cookies and chocolates;
- Foods rich in fats, such as fried foods, breaded and frozen frozen food;
- Fast food and frozen foods, such as lasagna or pizza;
- Whole milk and derivatives, as they are rich in fats;
- Processed meats such as sausage, bacon, sausage and ham.
Some fruits, such as green bananas and guava, for example, can worsen constipation. In addition, lack of physical activity and frequent use of laxative, antidepressant or heartburn medications can also contribute to constipation.
Check out more feeding tips to combat constipation in the following video:
How much water and fiber should be consumed
Fibers are substances of plant origin that are not digested by the enzymes of the gastrointestinal tract, which causes an increase in the amount of liquid in the colon feces, the intestinal microbiota, the weight and the frequency with which the feces pass through the colon. . The recommended amount of fiber for adults should be between 25 to 38 grams per day and 19 to 25 grams for children.
Water and liquids are responsible for hydrating the fibers from the intestine at the level of the intestine, softening the stool and facilitating its elimination. In addition, it also moisturizes the entire intestinal tract, making stools more easily transit until they are expelled.
In general, it is recommended to consume 2 liters of water per day, however the ideal amount of water varies according to the person's weight, being 35 ml / kg / day. Thus, a person weighing 70 kg should consume 35 ml / kg x 70 kg = 2450 ml of water per day.
Constipation menu option
The following table indicates an example of a 3-day menu to combat constipation:
Meal | Day 1 | Day 2 | Day 3 |
Breakfast | 1 cup and yogurt with pieces of fruit + 1 tablespoon of oats + 1 tablespoon of chia + 2 prunes | 1 glass of orange juice with 1 spoon of flaxseed + 2 scrambled eggs with 2 whole toast | 1 papaya with 1 tablespoon of chia + 1 whole wheat tortilla with white cheese |
Morning snack | 2 prunes + 10 cashew nuts | 2 slices of papaya | 1 banana |
Lunch dinner | 90 grams of grilled salmon + asparagus with olive oil + 1 tablespoon of brown rice + 1 tangerine | Whole-grain pasta with ground beef and natural tomato sauce + green salad with olive oil + 1/2 glass of strawberry | 90 grams of grilled chicken + 4 tablespoons of quinoa + broccoli salad with carrots + 1 orange |
Afternoon snack | 1 glass of orange juice with papaya with 1 tablespoon of chia + 2 whole toast with 1 scrambled egg | 1 natural yogurt with chopped fruit + 1 handful of grapes | 1 slice of whole grain bread with 1 slice of cheese |
The quantities indicated on the menu vary according to age, gender and physical activity, in addition to the fact that the person has an associated disease or not. For this reason, it is best to seek guidance from a nutritionist so that a complete assessment can be made and a nutritional plan prepared according to your needs.
By maintaining a balanced diet and adequate water consumption, it is normal for the intestine to start functioning well after 7 to 10 days of diet. In addition, it is important to remember that frequent physical activity also helps to regulate intestinal transit.