|
Diet for Constipation
Learn about Diet for Constipation
In case of constipation, the first thing to do is to implement a diet rich in water and fibers with foods that are not fully assimilated and that, therefore, create a fecal mass.
In fact, the dietary fiber contained in foods absorb a quantity of water to enlarge and therefore increase significantly the intestinal contents.
Moreover, the dietary fiber promotes the growth of intestinal flora useful against fermentation and putrefaction, which happens when the stools are low and the diet is too rich in meat.
Astringent foods to avoid during a diet for constipation: lemons, rice, bananas, tea,apples, blueberries.
Useful foods in case of constipation: beef broth (watch out for those who have gastrit acidity), oats or whole grains for breakfast, oranges, artichokes, prunes, kiwis, carrots; drink a glass of warm water upon rising may stimulate the intestinal activity.
The diet must contain fiber, raw materials or residues (cellulose, hemicellulose, lignin, pectin and gums), whole wheat bread, fruit with skin, plums ( 4 per day), soups with legumes and vegetable, chicory root, artichoke, zucchini.
Always drink a lot of water during and especially between meals; you may occasionally use a tablespoon of olive oil or Vaseline on the evening to "soften" the fecal mass.
Exercise: if like me, you have to remain to PC to work for 6 hours per day or worse, then it is obligatory to bike in the other hours of the day! Or gym, or as I do, treat garden, if you have the passion.
Exercise improves muscle tone, makes you deflate the stomach and facilitates intestinal peristalsis. The tone of the abdominal and perineal muscles promotes increased intra-abdominal pressure during defecation.
Sedentary lifestyle, in contrast, leads to a weakening and loss of function of the diaphragm and muscles that make up the abdominal wall, preventing it from producing an adequate increase of intestinal activity.
Exercise promotes the activation of a reflex that produces contractions of the colon pushing away fecal material
and it is a key factor during a diet for constipation.
Foods with higher fiber content:
Bran :44%
Vegetables,
Beans, lentils, peas:
10-25%
Nuts, figs, raisins, prunes:10-15%
Bread and pasta:10%
Oilseeds, almonds, walnuts, hazel nuts:6-14%
Fresh fruit, cherries, apples, pears, peaches, oranges:1.5-2%
Vegetables / cooked: carrots, celery, tomatoes, peppers, fennel, spinach:1-3%
White flour:1.5-2%
Other: Oil, white sugar, meat:almost 0%
Additional Recommendations:
never increase abruptly the diet for constipation with fiber! You may have intestinal colic, the diet should be increased gradually, for example, with some green lettuce or boiled spinach, and then increasing the dose; if you have stomach ulcer, do not use fibers!
If you are struggling to evacuate, do not be afraid: a good enema practiced lying on the left side can be useful.
Return from "Diet for Constipation" to "What Causes Constipation"
Return from "Diet for Constipation" to "How to Detox Your Body Naturally"
|
|
