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One of the most common and recurrent digestive conditions in society is constipationAlthough it can be a temporary condition when it becomes chronic, it tends to greatly deteriorate the quality of life. Constipation is defined as the inability to defecate and is diagnosed when a person has fewer than three bowel movements a week. The evacuation of stool is difficult or painful; or there is a feeling that it was incomplete. However, certain foods and lifestyle-focused behaviors can ease constipation. Dr. Megan Rossi is a specialist in intestinal health, who is the author of two very relevant books on the subject, including Eat Yourself Healthy & Love Your Gut. Recently, he spoke about crucial foods for intestinal health and that are a great ally to combat constipation, specifically recommended the consumption of kiwis in the daily diet. The truth is that there is strong clinical evidence and scientific references, which support the power of kiwis on digestive and intestinal health.
The truth is that kiwis are a true nutritional and medicinal treasure. For many they are considered an exotic and little consumed fruit, however most of the nutritional trends and focused on well-being today recommend integrating them into the daily diet. They are an enhancer of digestive, intestinal and immune health.
According to Dr. Rossi, she recommends that those interested in fighting constipation: begin by integrating a piece of kiwi a day into your daily routine for a couple of weeks and then he advises consuming up to three kiwis a day. In addition to significantly improving digestive health and regulating intestinal transit: they are ideal to consume in winter, thanks to their high vitamin C content that makes us less prone to acquiring certain diseases and infections. As is the particular case of seasonal flu and certain allergies.
A study from the University of Michigan found that two peeled kiwis a day are a great ally to improve constipation, including chronic. According to the study participants, among the most relevant effects related to this nutritional habit, they reported less gas and bowel pain compared to those who consumed prunes; one of the most popular foods and used as a natural remedy to relieve constipation. Kiwis were shown to provide the perfect combination of fiber, hydration, vitamins and minerals, which benefit intestinal transit, the microbiota and thereby promote the purification of the body.
Also, it is very important bet on a healthy lifestyle focused on physical activity, stress management and of course the quality of the diet. According to Dr. Megan, there are some measures that are simply essential in treatment and that make a crucial difference not only in constipation, but in general health.
1. It is essential to increase your water intake:
It is probably one of the most important daily habits to combat constipation: the more water you consume, the better it will be for the colon. Remember that dehydration causes the body to absorb water through the colon and this is how the stool becomes dry and hard. When the body has enough water, it does not need to remove it from the colon. Bet on drinking 2 liters a day, in addition to consuming natural infusions and tea, also do not forget that water is also important to benefit fiber consumption and enhance its propertiesWithout adequate hydration, the fiber cannot do its job.
2. Eat foods rich in soluble fiber
We all know that fiber is one of the most important nutrients for digestion and above all the evacuation of toxins and waste, however it also benefits cardiovascular health and other health aspects. It is well known that there are two types of fiber, although both soluble and insoluble fiber are good for the body. Specifically, it has been proven that insoluble fiber is what really helps relieve constipation. Fiber promotes the motility-movement of food through the digestive tract, therefore it is key to ensure the consumption of 25 to 30 grams of fiber per day. Experts recommend starting slowly, since consuming it in excess when you are not used to it can cause bloating, bloating and gas. Bet on starting with 20 grams a day the first week and gradually increase your intake. This type of fiber is found in foods such as: whole wheat bread, cereals, legumes, nuts, fruits and vegetables.
3. Reduce the consumption of meat and dairy
This does not mean that you should avoid them completely, it is simply one of the most popular recommendations from experts to start treatment. The consumption of red meat, processed and dairy, can be related to constipation since are usually more difficult to digest and can increase the problem. However, in moderate amounts they are a good nutritional supplement due to their high content of protein and other essential nutrients. Bet on limiting your consumption, especially from processed meats, choose the lean versions and consume yogurt instead of mature cheeses.
4. Eat foods rich in sorbitol
One of the oldest and most popular remedies for constipation, without a doubt, is prune juice. The reason? It is one of the richest foods in sorbitol, a sugar alcohol that occurs naturally in certain foods and is associated with strong laxative properties. It is also a compound that fights inflammation and benefits the body’s natural cleansing. It is important to consume it in moderation, otherwise it can cause diarrhea. It is found in foods such as pears, prunes, apples, cherries, apricots, peaches and nectarines, and they are also very rich in fiber.
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