Constipation is one of the most common digestive conditions in society and an extremely uncomfortable situation. It is estimated that 63 million Americans suffer from some form of constipation. According to the American Academy of Gastroenterologists, constipation is defined as having infrequent bowel movements (less than three) per week or difficult bowel movements (which means they are painful or have to strain). The truth is that a happy and healthy intestine, stands for health and is a key element in a strong immune system. It is well known that the best treatment to combat chronic constipation is food, the good news is that there are powerful natural allies that are an essential element to regulate intestinal transit.
While constipation may be a temporary issue, it can also be a sign of some degenerative and inflammatory conditions that are worth treating. Regardless of the reason, to forget about constipation it is important to bet on sustainable lifestyle changes and that is why we set ourselves the task of selecting the best drinks and foods to integrate into the daily diet. Best of all, they are very easy to integrate into your daily routine, and they are also incredibly filling, nutritious, and healthy.
1. Drink lots of natural water
It is no secret to say that drinking water is one of the best habits to improve health and promote the proper functioning of organs and systems. It is key for the elasticity of the skin, the proper functioning of the heart, in the elimination of toxins and of course in the digestive and intestinal process. It’s simpler than you think 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 especially the evacuation of toxins and waste, however it also benefits cardiovascular health and other aspects of health. 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 the but is insoluble fiber is what will really help 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. The importance of eating fruits and vegetables
Fruits and vegetables are simply essential, however there are some variants that are higher in fiber than others. In addition, they are a great addition that provide a lot of hydration, essential vitamins, minerals and antioxidants for a good functioning of the organism. A good recommendation from experts is to bet on the consumption of five servings of fruits and vegetables per day, choose options like oranges, strawberries, apples, celery, raspberries, pears, bananas, broccoli, Brussels sprouts, carrots, potatoes, cauliflower, and peas. Bet on integrating them into juices, smoothies, ceviches, soups, creams and salads.
4. Choose whole grains
Not all carbohydrates are the same, therefore it is essential to choose correctly and bet on the consumption of complex carbohydrates, which are found in foods such as whole grains. Bet on variants of whole wheat and whole grain bread, quinoa, oatmeal, brown rice and occasionally change the consumption of meat for legumes. Of course, it is basic avoid the consumption of refined carbohydrates that are in a long list of ultra-processed foods such as industrial pastries.
5. Eat legumes
Legumes are one of the best natural sources of fiber, They are also satisfying, accessible and highly versatile. Bet on integrating them two to three times a week, choose variants such as beans, lentils, chickpeas and beans, increase their nutritional power by cooking them with vegetables and spices. If you don’t usually consume them, start slowly to avoid bloating and gas.
6. 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 foods richer 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.
7. 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 they 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 processed meats, choose the lean versions and consume yogurt instead of mature cheeses.
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