The constipation diet boosts bowel function by accelerating intestinal transit and decreasing bloated belly. This diet is based on foods high in fiber and water, which together facilitate the formation and elimination of feces.
Drinking at least 1.5 to 2 liters of water or unsweetened tea per day is important because without water the stools become dehydrated and trapped in the intestine, causing constipation. Also, doing some kind of physical activity like walking or swimming stimulates the "lazy" gut, making it more active.
It is also important to remember that the use of laxatives aggravates and vitiates the intestine, making it work only with the use of medication.
Menu for constipation
Here's an example of a menu that helps fight against constipation.
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | Skim milk with coffee without sugar + brown bread with ricotta ricotta | Yogurt with probiotics + 5 whole-grain toast with butter + 1 slice of watermelon | Skim milk + whole grain cereals |
| Morning snack | 1 pear + 3 walnuts | 1 slice of papaya + 3 nuts | 3 prunes + 4 biscuits Maria |
| Lunch dinner | Grilled chicken with tomato sauce + 4 tablespoons brown rice + raw salad with chickpeas + 1 orange | Tuna pasta (use whole pasta) + ricotta cheese + green salad + 1 slice of cantaloupe | Vegetable soup with chickpeas + 1 apple with peel |
| Afternoon snack | Yogurt with probiotics + 5 biscuits maria | Avocado vitamin (use skim milk) | Probiotic yogurt + 1 whole wheat bread with cheese |
Throughout the day you should drink 2 liters of water, natural juice or tea without adding sugar.
Tips for fighting constipation
In addition to a diet rich in fiber and water, to combat constipation is also important:
- Avoid consumption of foods high in sugar, such as soft drinks, candies, chocolates and cakes;
- Avoid adding sugar in juices, teas, coffees and milk;
- Avoid consumption of fried foods, breaded, packaged snacks and fast food;
- Prefer skim milk and dairy products;
- Prefer consumption of raw vegetables and fruits in shell;
- Add seeds such as flaxseed and sesame in yogurts and salads;
- Do physical activity at least 3 times a week;
- Go to the bathroom whenever you feel like it, because holding on favors constipation.
It is also important to remember that the person suffering from constipation should only take laxatives under medical guidance, as this type of medicine can irritate the intestine, reduce intestinal flora and increase constipation.
Find out what foods they cause and those who fight the trapped gut
Laxative juices against constipation
Kaki with orange
Ingredients
- 3 persimmons
- 1 glass of orange juice
- 1 tablespoon flaxseed
Method of preparation
After washing and removing the seeds put the persimmons in the blender along with the orange juice and beat well, then add the flaxseed and sweetened to taste. The individual with constipation should drink this juice 2 times a day for 2 days to loosen the intestine.
Orange with papaya
Ingredients
- 2 orange slices with bagasse
- 1/2 papaya papaya
- 2 prunes
- 1 tablespoon of wheat bran
- 1 glass of water
Method of preparation
Beat all the fruits in the blender with the water and add the wheat bran. At the end you can sweeten it with honey or stevia sweetener.
Constipation is characterized by dry stools, in small quantity, and stay several days without going to the bathroom. This disorder can affect individuals of all ages, and even when exercising, drinking water, and ingesting fibers daily, the problem persists, one should go to the doctor to investigate other possible causes.
