2023-10-12 23:03:31
Constipation, popularly known as constipation, is a common gastrointestinal problem that can affect quality of life.
For many people, the solution is to adopt a diet rich in fiber and nutrients that promote intestinal regularity.
See below some foods that help relieve constipation and understand the reasons that can lead to constipation.
Photo: Nataliia Sirobaba / Shutterstock
Plum and dried plum
Prunes and prunes are foods known for their ability to combat constipation. They are rich in soluble and insoluble fiber, which helps soften feces and stimulate intestinal transit.
Plums also contain sorbitol, a natural sugar that can act as a mild laxative.
Tips for incorporating plums into your diet
Eat fresh plums as a healthy snack. Add chopped prunes to yogurt, cereal or fruit salads. Puree plums to use as a topping for pancakes or waffles.
Other foods that fight constipation
Wheat bran: Wheat bran is an excellent source of insoluble fiber. Add it to breakfast cereal, smoothies, or yogurt to increase your fiber intake and promote bowel regularity. Fruits rich in fiber: Apart from plums, other fruits like pears, apples, kiwis and figs are rich in fiber that helps prevent constipation. Green leafy vegetables: Spinach, kale and lettuce are examples of fiber-rich vegetables that can be incorporated into salads and cooked dishes. Beans and legumes: Beans, lentils and chickpeas are healthy sources of fiber that contribute to bowel regularity.
Natural laxative juices
In addition to solid foods, natural juices can be an effective way to combat constipation. Some options include the following juices:
Prune juice: In addition to consuming whole plums, you can make prune juice to increase your fiber intake and promote bowel regularity. Orange juice with papaya: The combination of orange and papaya is rich in fiber and vitamin C, which helps soften stools and stimulate the intestines. Pear and prune juice: The pear and prune mixture is a delicious and effective option for relieving constipation.
Reasons that can lead to constipation
Low fiber diet: A diet low in fiber is one of the main factors that contribute to constipation. The lack of fiber makes it difficult for stool to move through the intestine. Low fluid intake: Dehydration can make stools harder and more difficult to pass, increasing the risk of constipation. Physical inactivity: Lack of exercise can affect the functioning of the gastrointestinal tract, making constipation more likely. Medications: Some medications, such as painkillers, antidepressants, and calcium supplements, can cause constipation as a side effect. Stress and anxiety: Chronic stress and anxiety can affect the functioning of the digestive system, contributing to constipation.
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