Constipation: foods to better prevent and relieve you
Discover foods and habits that help to avoid and relieve constipation.
Foods to better prevent and relieve constipation
If regular transit is essential for body hygiene, it is a mistake to think that stools should be daily. In reality, their frequency can vary from three times a day to once every 3 or 4 days – it all depends on each.
There are two types of constipation:
Atonic constipation, which comes from weakness and lack of muscle tone in the colon.
Spasmodic or spastic constipation, sometimes called irritable bowel syndrome, which is characterized by irregular intestinal transit.
The most frequent atonic constipation is related to an insufficient consumption of fiber and water, coupled with a lack of physical exercise. Spasmodic constipation can be caused by stress, nervous disorders, smoking, irritating foods, or obstruction of the colon. Here’s how to relieve and prevent constipation:
How to promote good transit?
- Increase intake of fiber to relieve constipation
Insoluble fibers, which are gorged with water, are valuable against constipation. Eat vegetables and fruits, preferably not peeled: the fibers are concentrated in the skin. Any increase in fiber-rich foods should be gradual and accompanied by a greater amount of fluids.
- A little-dried fruit
Be careful with the sound added to food, which can cause bloating and flatulence; also, it reduces the absorption of certain minerals. Take rather prunes (their excellent reputation for lazy intestines is quite justified), dried apricots rehydrated (they are very well supported, even by the sensitive intestines), dates or dried figs.
- Drink plenty of fluids
An adult should drink 1.5 liters of liquid (none- alcoholic ) per day if possible. When an inadequate diet of fibers doubles a low consumption of fluids, the stool dry and harden, making the intestinal transit more and more difficult.
An exercise regularly stimulates transit, whereas inactivity causes constipation. Some drugs (codeine and other opiate analgesics) reduce peristalsis – the rhythmic muscle movement that pushes food digested through the intestines.
- Healthy lifestyles
Sedentary lifestyles can lead to constipation, such as stopping for bowel movements. To avoid this, it is also important to regularly show up at the toilet.
- Limiting the use of laxatives
The abuse of laxatives makes the intestine lazy. If it should be used, the best choice is a psyllium-based laxative or an emollient laxative (stool softener).