A healthy and balanced diet promotes digestion and helps prevent gastrointestinal diseases. we dedicate our health and wellness space to explain which are the most effective foods to combat constipation.
Causes of constipation
Constipation is a common problem that affects many people around the world. It is characterized by difficulty in having a bowel movement and can be caused by a variety of factors.
One of the main causes of constipation is a lack of fiber in the diet. Fiber is an essential nutrient found in many plant foods, such as fruits, vegetables, legumes, and whole grains.
Fiber helps keep stools soft and regulate intestinal transit . When not enough fiber is consumed, the stool becomes harder and drier, which can make it difficult to pass.
In addition to a lack of fiber, a diet low in fluids can also contribute to constipation. Hydration is essential for the proper functioning of the intestinal tract.
Other causes of constipation can include lack of physical activity, the use of certain medications, medical conditions, and stress. Laxatives can be effective in relieving constipation quickly, but they are not a long-term solution.
How to prevent constipation
To prevent constipation, it is important to follow certain guidelines that help maintain a healthy intestinal tract:
- Consume enough fiber: It is recommended to consume at least 25 grams of fiber a day. They are obtained from foods such as fruits, vegetables, legumes, whole grains, nuts, among others.
- Drink enough water: It is recommended to drink at least 8 glasses of water a day, the equivalent of two liters, approximately, but the amount may vary depending on the physical activity carried out and the weather.
- Perform physical exercise: Regular physical exercise is also recommended to prevent constipation, as it helps stimulate bowel movement and reduce intestinal transit time.
- Avoid processed foods: Processed foods are often low in fiber and high in fat and sugar, which can lead to constipation. It is advisable to avoid or reduce their consumption, and opt for natural and fresh foods.
- Keep regular hours: Another recommended tip is to keep regular times to go to the bathroom and try to respect them, as this helps keep the intestine in good condition and prevent constipation .
By following these guidelines, you will help prevent constipation and maintain an optimal intestinal tract. Remember that diet and lifestyle are key factors in maintaining good health, so it is important to pay attention to them and take care of them.
Foods that help fight constipation
As we said, including foods rich in fiber and maintaining hydration are vital concepts to combat constipation. Here is a list of seven foods that can help you improve intestinal health and combat constipation.
- Apple: Apples are rich in soluble and insoluble fiber, which makes them an effective food to combat constipation. They also contain pectin, a soluble fiber that helps regulate intestinal transit.
- Pear: Like apples, pears are high in fiber and have a high water content. Remember that hydration will help favor your intestinal tract.
- Prune: Prunes are an excellent source of fiber and contain sorbitol, a compound that helps soften stool and improve digestion.
- Lentils: Lentils are a great source of soluble and insoluble fiber, something that guarantees them a place on this list.
- Nuts: Nuts, such as almonds, walnuts, and pistachios, have a large amount of fiber and healthy fats that help improve digestion.
- Spinach: Spinach is high in fiber and contains a large amount of water. They meet the two essential requirements to combat constipation effectively.
- Avocado: Avocado is a food rich in carbohydrates in the form of soluble and insoluble fiber. Plus, it’s rich in healthy fats . Including it in the diet promotes optimal intestinal health.