The foods that help fight the strain are high-fiber foods such as whole grains, crispy fruits and raw vegetables, in addition to fiber, water is also important to treat the strain because it moisturizes the fecal cake and facilitates the transit of what is needed. out of the gut.
Tension is often caused by excessive consumption of sugars, fats and processed foods, but it could also be due to lack of physical activity and prolonged use of medications such as laxatives and antidepressants.
The main foods that help fight tension are
Raw and healthy foods contain more fiber than cooked and refined foods, so intestinal transit is better, water-rich foods such as pineapple, cucumber and sand should also be consumed.
See which foods are high in water and which are high in fiber.
Foods that cause stress and should be avoided are
Some fruits such as banana or male banana when green, as well as guava can slow down tension, in addition to this, lack of physical activity and frequent use of laxatives, antidepressants or antacid medications can also cause this problem.
See more in the video below:
Fiber is a plant substance that is not digested by gastrointestinal tract enzymes, increasing the amount of fluid in the colon, gut microbiota, weight and frequency of the transit table. The colon. The recommended amount of fiber for adults should be between 25 and 38 grams per day in adults and between 19 and 25 grams in children.
Water and liquids are responsible for moisturizing dietary fibers at the gut level, softening needs and facilitating their elimination, as well as hydrating the entire intestinal tract, so it is necessary to transit them with easier facilities that must be expelled.
Generally less than 2 L of water per day is indicated, however, the ideal amount of water varies depending on the weight of the person, up to 35 ml / kg per day, so a person of 70 kg should consume 35 ml / kg x 70 kg – 2450 ml of water per day.
The table below shows a 3-day menu to combat tension
The songs included in the menu vary depending on age, gender, physical activity and whether there is any associated disease, as it is ideal to help a nutritionist complete a complete assessment and develop a nutritional plan tailored to your needs.
A balanced diet and adequate water intake are normal for the gut to function well for 7 to 10 days. In addition, it is important to remember that frequent physical activity also helps regulate intestinal transit.