Diet for constipation

. In the case of chronic idiopathic constipation, it is therefore advisable to adopt the so-called "high residue diet". This is a dietary model that pays particular attention to the correct intake of fibers and liquids.

The insoluble fibers contained in foods of plant origin absorb significant quantities of water, increasing the volume of feces, which become abundant, pulpy and softer.And. The increase in fecal mass accelerates the intestinal transit speed by decreasing the absorption of nutrients and facilitating evacuation.
The fermentation of fibers and resistant starch, on the other hand, stimulates microbial growth, favoring the balance of the intestinal microflora.

The high residue diet involves the intake of at least 30 grams of fiber per day (especially the insoluble fiber contained in cereals and some types of vegetables), accompanied by an intake of water of no less than two liters. The increase in fiber in the diet it must be gradual in order not to trigger gastrointestinal disorders such as: bloating, abdominal pain and colitis. The integration of probiotics can favor the development of a bifidogenic intestinal flora, very important in the fight against constipation.

• ASTRINGENT FOODS (to be moderated): lemons, rice, medlar, bananas, apples, blueberries, tea, medlars.
• USEFUL FOODS in case of constipation: meat broth; oats or whole grains for breakfast, artichoke, bran (without exaggerating), pollen, flaxseed, prunes, kiwi, carrot; drinking a glass of warm water as soon as you get up can stimulate bowel activity. See also: Laxative foods.

with higher fiber content FIBER TOT. Fiber supplements Pure bran 44% Fresh / dried legumes Beans, lentils, peas 10-25% Dried fruit Dried figs, raisins, prunes 10-15% Wholemeal bread and pasta 10% Oil seeds Almonds, walnuts, hazelnuts, peanuts 6-14% fresh fruit Cherries, apples, pears, peaches, oranges 1,5-2% Fresh / cooked vegetables Carrots, spinach, celery, tomatoes, peppers, fennel 1-3% White flours 1,5-2% Other Oil, white sugar, meats, soft drinks Almost 0% gradually increase the total amount of fiber until the recommended values ​​are reached over a period of two to three weeks

the fibers should come mainly from food sources and not from specific supplements such as bran; in any case it is good not to overdo the quantities since an excess of fiber could have effects contrary to what was hoped for. Chronic excess could also cause deficiencies in very important minerals such as calcium and iron

enjoy meals without haste in a relaxing atmosphere; to avoid the sandwich consumed in a hurry in front of a bar counter

carry a bottle of water with you, both to work and to the gym

eating a hearty and balanced breakfast helps fight constipation

the dietary advice given up to here is valid only if the constipation is idiopathic, that is not caused by a particular pathology. Before changing your dietary habits it is therefore advisable to consult a doctor

slightly overweight

BREAKFAST Partially skimmed yogurt 1 standard jar (125 g) Wholemeal rusks 3 slices (30 g) Plums in syrup 1 standard portion (130 g) SNACK Juice 1 large glass (200 ml) LUNCH Artichoke hearts in pinzimonio (*) 1 large portion (200 g) Flavored chicken breast 1 medium portion (100 g) Whole grain bread 1 standard sandwich (60 g) Kiwi 2 large fruits (200 g) SNACK Mixed Macedonia 1 standard portion (130 g) DINNER Endive salad (*) 1 serving abb. (120 g) Rice with trevigiana (*) 1 small portion (60 g) Salami 1 medium portion (60 g) Cereal bread 1 standard sandwich (50 g) DRESSING TO BE DIVIDED DURING THE "ARCH OF THE DAY (*) Olive oil 2 Spoons (20 g) NOTES: maximize the water intake

Diet composition: 1620 Kcal; Protein 77g (19%); Carbohydrates 233.3 g (54%); Fat 48.60g (27%); Dietary fiber 38.53g. For more information, read: Example Diet for Constipation »

, dried plums, dried apricots and Greek yogurt, this laxative cake was formulated by the experts of MypersonaltrainerTv to gently combat the occasional problems of constipation.



Laxative cake

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Other laxative recipes useful against constipation: laxative cookies without butter and laxative kiwi jellies

PHYSICAL ACTIVITY: physical exercise improves muscle tone and facilitates intestinal peristalsis. The tone of the abdominal and perineal muscles favors the increase in intra-abdominal pressure during defecation. A sedentary lifestyle, on the other hand, leads to a weakening and a loss of functionality of the diaphragm and of the muscles that make up the abdominal wall, preventing it from producing an increase in pressure adequate for defecatory activity. The simple act of walking, on the contrary, favors the "activation of an automatic reflex that produces contractions of the colon designed to push fecal material towards the anus. The role of physical activity is also supported by the observation that many people confined to bed or prolonged immobility often suffer from constipation.

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