Core rules — lots of water, fractional food and certain foods. It is not customary to speak aloud about this delicate problem, but almost everyone has faced it at least once in their life. With constipation, it is important to follow several rules — fractional meals, small portions, more liquids and an emphasis on certain foods.
According to IYThealth.com, constipation is due to motility disorder of the intestine — food that is sluggish and moves slowly through the digestive tract thickens and becomes stagnant. It should be remembered that this is not a disease, but a symptom that can indicate serious disorders in the gastrointestinal tract. But most often it occurs due to poor nutrition and a sedentary lifestyle.
Before you decide on a diet, you should determine the cause of constipation. They arise for two fundamentally different reasons, and the food also needs to be completely different.
Causes of constipation
All constipation is divided into atonic (sluggish bowel) and spastic (sharp bowel contractions).
The first occurs due to improper hormone production, dry food or a sedentary lifestyle. With a sluggish bowel, there is a feeling of overflow, aching pain in the lower abdomen and flatulence. The stool is sparse, plentiful and dense, accompanied by pain.
Spastic constipation is caused when stress, poor diet and infrequent meals. Because of it, cramping pains occur in the abdomen, giving to the left side. The stool may be regular, but without feeling completely empty.
How to eat when constipated
The main rule of nutrition for constipation is proper nutrition and small portions. You need to eat a little and often-about five to six times a day every three to four hours.
Every hour you need to drink 50-100 ml of clean drinking water, that is, at least two liters per day. Coffee and tea, as well as various soups, jelly and so on are not considered. From carbonated drinks should be abandoned completely.
Products for constipation
With constipation, you should give up junk food and switch to a healthy diet. There are several foods that should be included in your diet during unpleasant sensations in the intestines.
Whole grain. Any whole-grain bread, cereals and pasta made from durum wheat will do. It is a source of fiber — indigestible fibers that relax the stool and prevent constipation.
Bran is another excellent source of fiber. When constipation is recommended to use wheat bran. They can be added to salads and porridges, as well as eaten separately.
Oatmeal. This porridge activates the production of mucus in the intestines, which helps to promote fecal masses. Perfectly combined with wheat bran.
Sauerkraut. Contains beneficial bacteria and helps soft release of stool. However, there is a side effect – it can cause bloating.
Apple juice. A glass of apple juice-preferably freshly squeezed and not filtered-promotes intestinal peristalsis and rapid release from feces.
Plum juice is also recognized as an excellent laxative drink. On many, it acts as a cure for constipation.
The prunes. One of the most popular home remedies in the fight against constipation. Dried plums should be soaked overnight in a glass of clean drinking water. In the morning, you should drink this water and eat plums. This will speed up digestion and promote faster defecation.
Yogurt and kefir. They contain useful bifidobacteria that restore the microflora of the gastrointestinal tract.
Berries. Many berries are rich in pectins, which have a positive effect on the work of the intestines. Most of these substances are found in strawberries and blueberries.
Coffee. A cup of freshly brewed coffee on an empty stomach can stimulate not only the brain, but also the intestines, states iythealth.com. This drink can help only in the morning and only before meals, and excessive coffee consumption during the day will only worsen constipation.