It is understood by constipation the difficulty in the regular progression of the stools or the total inability to evacuate. Those suffering from constipation tend to have harder and drier stools, a bowel movement that requires great effort and bowel movements from zero to twice a week. Therefore, it is essential to have some good foods for constipation🇧🇷
It goes without saying that this is a condition that causes great discomfort and suffering to those who suffer from it and, therefore, in addition to investing in prevention, it is important to know what to do to combat this state. And don’t forget that if the problem persists you should always contact your GP.
If regular physical activity can make an important contribution, food intake, rich in fiber, such as: cereals (bran, flakes, wholemeal bread and crackers); fruit (plum, peach, soft fruit, tropical fruit); and vegetables (cabbage, beans, grains, peas, broad beans) also essential for better intestinal transit.
7 good foods for constipation
We have already talked about fruit here and how it can be important for regulating intestinal function. In fact, this is one of the good foods for constipation and is a great source of vitamins, minerals, water and fiber.
Therefore, it is recommended to include 3 to 5 pieces of fruit in everyone’s daily diet, regardless of whether or not we suffer from constipation.
For their part, those with constipation should favor fruit richer in fiber, such as mangoes, bananas, pomegranates, quince and raspberries. Good and tasty fruit that can do a lot for your intestinal transit.
Like fruit, vegetables are also rich in vitamins, minerals, water and fiber. Therefore, it is equally important to eat vegetables daily, at least 400g per day.
If you’re not exactly a fan of these foods, you can always include them in a very healthy and nutritious soup. The effect will still be beneficial for your body, in particular for your intestines.
In addition, in this case we can also say which vegetables are richest in fiber, such as collard greens, savoy cabbage, raw watercress, red cabbage and artichokes.
Seeds are increasingly present in our food and it is easy to see why. They are a healthy source of fats and fiber, which benefits our body in several ways, namely in terms of intestinal functioning, and fight constipation.
However, do not overdo the dose. Therefore, limit yourself to including between 1 and 2 tablespoons in your daily diet. You can eat the seeds just like that or add them to your meals, whether in soup, main course or even dessert.
In case of constipation, prefer pumpkin, sunflower, poppy, sesame, linseed and chia seeds.
We all know that yogurts have a kind of “good bacteria”. These, among other functions, contribute to a healthy intestinal flora.
Thus, there is evidence that this food can even help those suffering from constipation, softening the stool and increasing the number of defecations.
The suggestion is to eat 1 to 2 yogurts a day, favoring low-calorie yogurts with little fat and sugar. This way you don’t compromise the balance of your diet.
This product may be lesser known to those who are not so familiar with the universe of healthier and alternative food. It is a milk fermented by various bacteria and yeasts, with a grainy appearance and is one of the good foods for constipation.
Intake of half a liter of this milk per day increases the frequency of defecation. In addition, it decreases the consistency of stools and the effort when evacuating and improves intestinal transit.
Kefir can be drunk like regular milk or mixed with fruit, oats and seeds.
This root absorbs water in the stomach and intestine, forming a kind of gel. This gel is capable of increasing fecal volume, thus helping with defecation.
This ingredient should be taken 15 minutes to 1 hour before meals, followed by 1 to 2 glasses of water. It can be considered a kind of natural laxative, helping to put an end to center arrest.
In the field of drinks, this fermented tea is one of the best foods for constipation, as it is able to improve the intestinal flora and regulate its transit. This is a natural way to fight constipation and avoid frequent use of laxatives.