Constipation: Good food practices to adopt!


Constipation is a very common digestive disorder, which slows down intestinal transit and makes it more complicated. 

Through this article we present to you what to do in terms of diet to avoid or remedy constipation.


Understand Constipation 

Constipation is one of the most common digestive illnesses, manifested by difficulty passing stools, which are usually small and hard.
Constipation is usually related to poor eating habits, insufficient fiber content in the body, diet, lack of exercise or hypothyroidism and other illnesses. 

For its intestinal transit, you must pay attention to the diet! 
All the experts agree on this! The combination of an adequate amount of water and daily dietary fiber is an ideal cocktail for a regular and smooth bowel movement. 
Indeed, a lack of soluble and insoluble fiber in the diet can lead to intestinal laziness. 

The fiber binds water and carries it to the colon, which will soften the stool and make it easier to pass, eating a healthy and balanced diet is important in dealing with bowel problems.

In order to maintain intestinal transit, you must first consume at least 25 to 30 grams of fiber per day. 
Note that some people are at increased risk for occasional or chronic constipation. 

For example, women are generally more susceptible to this type of digestive system disease than men. 
Indeed, for example, during pregnancy 3 or menopause, women are more prone to hormonal changes, hormones also play a role in the digestive system. 
However, this is not inevitable. 

In case of constipation, there are dietary solutions.

Constipation can cause some people to gain weight because it causes a decrease in the ability to eliminate toxins. 

The less we manage to eliminate through transit, the more the body "clogs up" and the more it has difficulty in doing its job of draining toxins. This leads to an improvement in bodily functions, which can lead to weight gain.

Diet Against Constipation

Here are some dietary tips that will help you improve intestinal transit and eliminate constipation.

Drink water to avoid constipation

You need to drink 1.5 to 2 liters of fluids per day to stay healthy. If there is a tendency to constipation, this habit becomes especially important, as absorbing enough fluid will promote softening of the stool and help with better evacuation. 

Consume as much water, opting for mineral waters with a high magnesium content, juice and soup as possible without over-pressing the coffee and tea.

Olive Oil

Olive oil also aids intestinal transit, We don't always think about this problem, but a low fat diet (eg butter, margarine, oil) will promote constipation! 

So, olive oil helps speed up your transit by lubricating your intestine! In fact, we particularly recommend that you use olive oil to fight constipation. It not only lubricates the intestines and stomach, but also stimulates the secretion of bile and aids digestion.

Vegetables and fruits rich in fibers

Vegetables are foods rich in fiber, since these substances are neither absorbed nor digested, they remain in the intestines and help to soften the stool. 

It is not a miracle food, the effect of constipation may be slow, but it is recommended to add vegetables to the daily menu. 
Likewise, some people cannot tolerate fiber. If so, please consult a healthcare practitioner. 

It should also be noted that some cooked vegetables are laxatives, such as mung beans, leeks and peas.
If you prefer unprocessed vegetables, you can choose to eat cucumbers, lettuce, spinach, or tomatoes in your salad.

Red fruits, apricots, kiwis, and high-fiber fruits such as citrus fruits and mangoes are anti-constipation foods. Plums also contain a substance that stimulates the intestinal transil, called dihydroxyphenyl isoseringue. If the ideal situation is to eat fresh fruit, you can also eat it with yogurt or dried fruit.

Think about fruit juices that contain both fiber (as long as you keep their pulp) and water, which allows water to be retained in the stool and rehydrate it. Grapefruit juice is the most interesting because it contains naringin, which stimulates secretion in the colon.

Consume Yogurt

Several epidemiological studies agree that consuming yogurt or other fermented milk products can reduce bowel transit time, thereby improving the discomfort caused by constipation. These positive effects can be seen even in people on a low fiber diet. 

Yogurt is a food with interesting nutritional qualities (high quality protein, calcium, phosphorus, vitamins B2, A and D and bacteria beneficial to the human body). A large number of studies have shown that the bacteria found in yogurt have different benefits as probiotic foods. Probiotics increase the consistency and frequency of bowel movements by promoting good intestinal transit. 

All yogurts know this effect, because it is better to avoid adding too much fat and carbohydrates, as the latter will promote constipation.

Drink Coffee

A number of studies have shown that coffee has a laxative effect! Contrary to popular belief, it's not because of the caffeine. 

On the one hand, coffee stimulates the production of gastrin, a hormone that regulates the contraction of the distal colon (the part closest to the rectum) and increases the production of stomach acid, thereby speeding up the emptying of blood. Intestines. 

Coffee can also increase the synthesis of cholecystokinin, another hormone that helps digestion. Finally, it promotes the "good" bacteria of the microbiota. However, laxative effects are not suitable for everyone.

Figs and dried apricots 

Its natural laxatives are very high in fiber (between 10 and 13 grams per 100 grams), these fruits are also rich in potassium and a lack of potassium can cause constipation. They can be eaten as is or sold in pharmacies as a fig paste.

Food to avoid when you are constipated

Junk food 

Eating at a fast food restaurant once in a while doesn't really hurt! But if you overdo it, it can damage your gut flora. Usually, it is foods that are particularly high in fat - such as junk food - that constipate. In fact, too fatty foods contain almost no fiber. So our intestines have a hard time digesting them, they stagnate and take much longer to be cleared from the body.

Meat 

It is one of the long and difficult foods to digest, so it should be avoided in case of constipation. Indeed, it tends to slow down intestinal transit. In addition, prolonged chewing can promote bloating and intestinal gas. Therefore, it will increase the discomfort! 

Replace lean meats, such as poultry, as soon as possible. Also remember to accompany a lot of vegetables when eating to achieve a balance and provide a lot of fiber. This will promote gastric emptying.

Banana

If you are prone to constipation, it is recommended not to use bananas, unlike plums, oranges. bananas are a constipating food, especially when they are unripe. 

The nutritional content of bananas varies depending on their stage of ripening. It is immature, green / yellow, and contains a lot of starch, which slows down the excretion of feces. 

That is why it is recommended to use unripe bananas for diarrhea. On the other hand, the more mature it is, the less starch it contains and the more fiber it contains, which is good for intestinal transit.

White rice, white bread, white pasta 

The dietary fiber content of products made from refined flour is much lower than that of foods made from whole or semi-whole grains and legumes. 

Therefore, although white rice can reduce diarrhea because it has almost no residue in the intestines, it can reduce colon contraction, but it will increase the risk of constipation.

Note that :

Biscuits, pastries, foods high in fat (cheese, crème fraîche) or cooked fats such as sauces or fried foods should also be consumed in small quantities, because bad fats are harmful to the liver and the pancreas, and that these two organs play a very important role in constipation.

Additional tips to avoid constipation

Not Too Much Fiber at One Time 

Increasing dietary fiber intake may initially cause bloating, abdominal swelling, and associated discomfort. Therefore, it is necessary to start with a small amount, then increase the consumption of high-fiber foods in a few days, vary between fruits and vegetables, and then introduce legumes before combining several.

Exercise regularly 

The practice of a physical activity and sport is not only intended to lose weight, to keep in shape or to strengthen the skeleton, it is also useful to promote intestinal transit. Indeed, the movements performed will directly massage the intestine, and by increasing the heart rate and blood flow, the muscles of the intestine will also contract more easily.

Take a natural position

In order to ensure a faster and more efficient elimination, the best option is to squat down, just as humans have done in the past millennia, let alone the billion people who continue to do so. 
Our ancestors had no bathroom, but they knew how to squat when needed.

Go For Squatty Potty 

Squatty Potty is a stool, or footrest, that allows you to find an ideal position on the toilet! recommended by doctors to naturally solve constipation problems. By raising the knees above the level of the buttocks, the step provides real help. 
The Squatty Potty is considered a simple, natural and effective solution to fight against constipation.