Foods that help fight constipation include high-fiber foods, such as whole grains, unsalted fruits, and raw vegetables.In addition to fiber, water is also important in the treatment of constipation as it helps in the formation of the fecal bolus and facilitates passage.stool in the intestine.
Constipation is often caused by excessive consumption of sugars, fats and processed foods, but it can also be the result of lack of physical activity and prolonged use of medications such as laxatives and antidepressants.
The main foods that help fight constipation are
Raw and whole foods contain more fiber than cooked and refined foods and therefore improve intestinal transit. In addition, drinking plenty of water also helps fight constipation, as water moisturizes fibers, making it easier for stools to pass through the intestine.fiber in food.
Foods that cause constipation and should be avoided include:
Some fruits, such as green bananas and guava, for example, can make constipation worse.In addition, lack of physical activity and frequent use of laxative medications, antidepressants or acidity can also contribute to constipation.
See more feeding tips for combating constipation in the video below
Fiber are plant-based substances that are not digested by enzymes in the gastrointestinal tract, resulting in an increase in the amount of fluid in the stool of the colon, gut microbiota, weight and frequency with which stool passes 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 moisturizing the fibers of the intestine, softening the stool and facilitating its elimination, as well as moisturizing the entire intestinal tract, facilitating the passage of the stool to its expulsion.
In general it is indicated that 2 liters of water are consumed per day, however the ideal amount of water varies depending on the weight of the person, i.e. 35 ml / kg / day, for example, a person weighing 70 kg should consume 35 ml / kg x 70 kg – 2450 ml of water per day.
The following table gives an example of a 3-day menu to combat constipation:
The amounts listed on the menu vary depending on age, gender, and physical activity, as well as whether the person has an associated disease or not, so it’s best to seek the advice of a nutritionist so they can make a full and nutritional assessment.plan based on your needs.
When maintaining a balanced diet and adequate water intake, it is normal for the intestine to start working well after 7 to 10 days of diet.In addition, it is important to remember that frequent physical activity also helps regulate intestinal transit.