What foods to fight constipation?

Being constipated means that the stools are hard and dry or that a person has bowel movements less than three times a week. Constipation can have various causes: diet, treatment, pregnancy or simply changes in lifestyle habits. Everyone has different habits. Some people have bowel movements three times a day, others only three times a week. It only takes one change—a trip, for example—for constipation to set in. For doctors, constipation is characterized by the fact that:

• having bowel movements less than three times a week;
• having lumpy, hard or dry stools;
• To make, or feel, a remarkable effort the painduring stool evacuation;
• Always feeling full in the stomach, even after having a bowel movement.

Constipation: What to eat to get rid of constipation quickly?

In order to avoid constipation for a long time, it is strongly recommended to consume fiber! In fact, fiber binds water and brings it into the intestines, which softens and bulks up the stool and facilitates its passage. In addition to adding bulk to stool, fiber has other benefits for good digestion:

Food contains two types of fiber:

• Insoluble Fiber: These are elements that the body cannot break down during digestion;
• Soluble Fiber: As their name suggests, these are fibers that dissolve in water. As they dissolve in the digestive tract, they turn into a kind of gel material. It increases stool volume and acts as a natural emollient. This makes the stool soft and easy to pass.

These two types of dietary fiber help fight constipation and improve digestion.

Natural Laxatives: What Are the Most Laxative Foods?

To combat constipation, you need to consume fiber. To find insoluble fiber, it is recommended Eat the skin and seeds of certain fruits and vegetables. You can also favor leafy vegetables such as The parentSalad or chard. Bindas Add nuts and dry fruits to your yogurt. Soluble fibers, for their part, are found in large amounts The Whole grainsApples, pears, bananas, cooked vegetables. Some foods that fight constipation contain both types of fiber. For example, Apple flesh Contains soluble fiber, and their skin contains insoluble fiber.

Anti-constipation: Which is the most laxative fruit?

At the top of the most recommended fruits to fight constipation, we find Plums and prunes, whose laxative effect is no longer in doubt. And for good reason, these fruits contain a lot of fiber (it’s estimated that 3 prunes provide 12% of the fiber needed for the day), but also a large amount of sorbitol, a natural polyol that attracts water and increases water retention. . In addition to stool plums, Watermelon, figs, kiwi and grapesConsumed in sufficient quantity, it also has laxative properties.

What good habits should be adopted for good bowel movement?

While eating enough fiber is very important, so is avoiding constipation Good hydration. Indeed, even if a significant portion of your water needs are met by the food you eat, you should remember to drink enough water – At least 1.5 liters per day In the absence of medical contraindications – to hydrate your stool for better evacuation.

Then, as the health insurance website points out, fact Daily movement is an essential asset in fighting constipation. Movement will be just as important as a balanced diet rich in fiber! But don’t panic if you don’t like sports: we’re not asking you to run or lift weights at the gym every day (unless you love it). The idea is to combat a sedentary lifestyle by putting in as much as possible Your body is in motion to stimulate your bowel movements.

For this, you can:

• do me a favor to walk while travelling
• Select the stairs to the elevator
• Practicing activities that use your whole body (dancing, gardening, tennis, etc.)

What to do if constipation persists?

Sometimes, despite all the best wishes in the world and following doctors’ recommendations to the letter, constipation persists. (Note that we talk about chronic constipation when it lasts more than six months). In these cases, it is possible to resort to it LaxativesMost of which are available without a prescription.

There are three categories, which Health Insurance details on its site:

• Osmotic laxative : The latter is intended to soften the stool by drawing water into the intestine;
• Ballast laxative : They increase the volume in the presence of water and change the consistency of the stool;
• Lubricating Laxative : These drugs facilitate the passage of stool by promoting gliding and softening the material in the intestine. Not recommended for use if you have swallowing problems.

If medication is not enough to relieve your pain, consult your doctor quickly, who will be able to find a treatment that suits your situation.

What foods cause the most constipation?

If you tend to be constipated, it is better to limit the consumption of certain foods that can further disrupt your transit. In this food, we find there red meat and cold meats. Red meat and cold meats tend to be slower to digest than other foods To slow intestinal transit. If you choose to eat it, make it a habit to combine it with fiber-rich vegetables.

Foods made from refined flour should also be limited. because They do not contain any fiber that contributes to good intestinal transit. In case of constipation, stop eating white bread, white rice, industrial cakes and foods based on whole grains. For their part, pastries that are too fatty and sweet, as well Sugary and carbonated drinks, but can promote constipation. Finally, Dairy products Many people feel constipated. This can be explained by the presence of lactose or other sugars or proteins found in dairy products.

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