Unfortunately, modern lifestyle leads to poor nutrition, lack of motor activity and frequent stress. This can cause intestinal problems. Constipation can also occur with diets that do not have enough fiber – especially protein and low-carb. Meanwhile, chronic constipation can cause metabolic disorders, which will lead to overweight.
What to do with constipation
Eat more products containing fiber. Foods rich in fiber can be called "natural laxatives."
Increasing fiber intake is not difficult: eat more raw fruits and vegetables, especially peas, beans and broccoli. As well as cereal bran, whole grain bread and dried fruits: raisins, figs, prunes.
The Benefits of such a diet, in addition to the prevention of constipation, is that most of these products are rich in vitamins and minerals, and they are less calories than in processed foods.
To prevent constipation per day should drink about 1.5-2 liters of water and as little as possible there are products containing refined sugar.
An Old folk remedy to stimulate the bowel – drink a glass of warm water mixed with the juice of a lemon in the morning after sleep and 15 minutes before meals. You can add some honey. If the lemon is not, you can just drink a glass of warm waters. And to enhance the effect of Breakfast salad of cabbage, carrots, beets, apples and herbs, seasoned with vegetable oil or fruit salad.
Other remedies that can help with constipation: add a tablespoon of bran to any food, contraindication – colitis, 2-3 teaspoons of flax seeds pour a glass of cold water, insist 2-3 hours, stirring often, then, without straining, drink before bedtime, laxative effect has sea cabbage, which can be purchased in pharmacy and add to food instead of salt.
Food for constipation
If you have problems with bowel emptying, eat more often:
- raw vegetables and fruits rich in fiber,
- dried fruits - raisins, dried apricots,
- vegetable, fruit juices, especially raw beet juice (one third of a glass 20 minutes before meals),
- beetroot, carrot puree,
- dairy products (curd, one-day kefir),
- bread: black, bran, coarse flour, whole grain,
- compotes (preferably prunes, plums, cranberries, currants),
- cereals (buckwheat, barley, oat);
- pickles, salted fish, but since salt binds water in the body, it is necessary to drink enough water,
- fats, sour cream.
Prunes from constipation:
Prunes are one of the best food from constipation. It helps processed food move freely in the gut, preventing fistula formation. In addition, prunes contain a large amount of sorbitol – a substance that retains water, makes the chair is softer and promotes its passage through the gastrointestinal tract.
But do not just eat a lot of prunes. Eat a few things and watch your condition. If this portion does not help, eat another.
Do Not forget that prunes can only help you in the fight against constipation, an important factor is physical activity. When we are in motion, our bowels start to work better. It is necessary to drink as more water.
Products that can cause constipation: blueberry jelly, dried blueberries, strong black tea, cocoa due to the presence of tannin in them; slimy soups, semolina and rice porridge.
If you often have problems with the intestine, try to monitor how your body reacts to a particular product and accordingly change your diet.
Also help in water: a warm bath with soft massage of the abdomen (through the day), coniferous baths (20 minutes every other day); try to lead an active lifestyle, smoke less and give up coffee.
Warning: spastic constipation associated with increased motor excitability of the intestine, sharply limit the food rich in fiber (allowed a bit vegetable – boiled and raw pureed). Contact your doctor so that he will prescribe you a suitable diet in your case constipation.