Remedies and Tricks to Cure Constipation: Foods high in fiber are essential to the proper functioning of the digestive system and prevent constipation. These foods absorb the liquids from the intestines, which facilitates transit through the colon. To act, however, the fibers require water. If one does not drink enough, the body takes it from the stools that harden and evacuate with difficulty. So here are the foods you should consume and the habits to adopt to prevent and cure constipation.
A diet rich in fruits and vegetables
A diet low in fruits and vegetables can promote constipation. In this case, the remedy is simple: just consume more of these foods and absorb many fluids. If you suffer from intestinal irregularity due to stress or travel, then a handful of prunes or a cup of coffee could quickly get through the problem. If, despite changes in your diet and fluid intake, you are still constipated, consult your doctor; It may be that another condition, e.g., hypothyroidism, is involved.
Dark green leafy vegetables are doubly useful because they are rich in fiber and contain magnesium. Be sure to increase your fiber intake only gradually. Otherwise, your digestion may be disrupted.
In Europe, the salad is served at the end of the meal. Rich in fiber, it accelerates the transit of the food. Eating a fruit one hour before or after eating can have this effect.
Your goals: fruit before or after lunch, raw vegetables, and a small salad before or at the end of supper.
In itself, hot drinks promote intestinal transit. To this is added, in the case of coffee, an exciting action on the muscular contractions. To counteract its diuretic effect, also drink water. Hot water with a little lemon juice is also a laxative. Lemon juice stimulates the release of bile which can trigger intestinal contractions.
Your goals: one or two cups of black coffee or a cup of hot water with two tablespoons of lemon juice.
As prune stimulates muscle contractions, it is slightly laxative. Despite its richness in fiber, researchers believe that it is not the latter that act against constipation, the juice being also a laxative. This action may be attributable to the high sorbitol content (a sweetener) of this dry fruit.
Your goals: four prunes per day or a cup of prune juice, to which you will add a tablespoon of lemon juice. Prunes cooked or soaked overnight may be more digestible than dry ones. Be careful, however: as the prune can cause diarrhea, do not overdo it.
Lin and psyllium
These two products give volume to the stool. In the evening, take a cup of warm milk with a teaspoon of ground flaxseed. In the morning, add two tablespoons to your cereal or smoothie. You can also buy cereals with psyllium; Make sure that it is among the first on the list of ingredients.
Your goals: 1 or 2 teaspoons a day with a good amount of water.
Water in sufficient quantity
It is recommended to drink from eight to eleven cups of water a day. To flavor, the flavored water, flavor it with a few slices of seasonal fruit such as strawberry, peach, watermelon or a citrus fruit.
Useful tips: To know where you are in your water consumption, use a one-liter bottle on which you will thread three elastic ribbons. Remove one each time you fill the bottle.
Magnesium is an excellent laxative. Nuts, seeds and dark green leafy vegetables are rich. However, if constipation is tenacious, a supplement might be helpful.
DOSE: 150 to 300 mg twice daily.
If you do not eat 25 to 35 grams of recommended foods, you may want to take a fiber supplement, such as Metamucil.
DOSE: Start by taking one teaspoon a day, diluted in 350 to 500 ml of added water, if desired, of fruit juice. Then swallow the same amount of water. Gradually increase the dose to 2 tablespoons per day.
Foods to Avoid
- Cow Milk and Other Dairy Products: Protein intolerance of milk can cause constipation. Italian researchers have found that by replacing cow’s milk with soy milk, 68% of 65 children with chronic constipation have been relieved. If, after increasing your fiber and fluid intake, you are still constipated, try for two weeks to remove dairy products and see if your condition improves.
- Excess protein: A diet rich in protein, especially red meat, can promote constipation.
- White bread, pasta, and rice: their texture and flavor may be preferred over whole grains, but these foods and all those made from refined flour are devoid of fibers that contribute to intestinal regularity.
- Alcohol: it is diuretic, which is not desirable when constipated, the organism needing more water.