Food to Prevent Constipation
July 23rd, 2009
Many people said to suffer constipation, which has difficulty in evacuating, or not done as many times as you want, feel stomach discomfort, bloating and stomach gas. To avoid these problems, there are those who take medicines laxatives, which are favoring the evacuation. However, many of them have side effects, and at least make the body gets used to them, making more difficult the situation is resolved by consuming foods with fiber. Therefore, a key step to prevent and treat constipation, is to review the food and see if the amount of fiber in the diet is adequate.
According to the criteria of a balanced diet is recommended consumption of 30 grams of fiber per day, an amount that can be met without difficulty every day, including 2 or 3 pieces of fruit, two servings of vegetables (one of them should be raw in salad form), whole grains as whole wheat bread, rusks, breakfast cereals, crackers, or other like rice or pasta … not to mention the presence of pulses 2 times per week. With these dietary guidelines and following the tips below may be easier to overcome constipation. First you need to know whether the person has constipation because there are those who worry over every day if not evacuated, and in fact the rate of intestinal each is very different, normal stool may be 3 or 4 times a week.
When a person is suffering from constipation?
Constipation is characterized by a reduction in the number and weight of stools that are often associated with hardening of the same. However, constipation is difficult to define because it is a subjective issue. That is not easy to specify what constitutes a normal bowel habit and it very different factors.
To facilitate the diagnosis is considered in a healthy, normal bowel frequency ranges from three bowel movements per week to three a day, to be expelled without difficulty in 75 percent of the time. If the stool has less than three times per week, sees a constipation.
Food and remedies laxative
Fresh fruit, dried, nuts, vegetables and vegetables and legumes are foods rich in fiber. Within these groups, there are some foods that stand out for their fiber content and that will be most useful in treating constipation. Thus, among the vegetables and vegetables include artichokes (9.4 g fibra/100 g), and laxatives are the fruits of the forest fruits such as currants, raspberries and blackberries (about 6-7 grams of fiber / 100g), orange (8 g/100 g), the pomegranate and kiwi (3 g/100 g). The amount of fiber that provide the remaining fruit around 2 g/100 g.
In general, nuts (almonds, pine nuts, hazelnuts, walnuts …) and dried fruit (Orejón, plums, grapes and figs) are foods rich in fiber, but not be consumed in excess, the former contain much fat, so they can be indigestible and heating, and the second is a concentrated source of sugar. A handful of these foods, about 25 g, providing 2.5 to 4 g fiber. Among the highlights dried fruit dried plums (16 g fibra/100 g) and also serve as the basis for various home remedies very useful for constipation. In addition, prunes contain sorbitol (a type of sugar) and derivatives of hifroxifenilxantina, substances that stimulate the fiber with the activity of the muscles of the colon, which facilitates evacuation and prevents constipation.
A good dish of vegetables, 2 pots equals about 80-90 grams of pulses (dry weight), providing approximately 10 grams of fiber, which are also a good way to enrich the nutrient in the diet, which will increase if combine beans with vegetables. In addition to these foods, whole grain foods are other more effective against constipation, which if sustained, it is advisable to choose the bread, rusks and crackers integrals, and can be a good alternative to replace the pulp and white rice, for their version.
A homemade remido to fight constipation is to leave in about 5 prunes soaked in a glass of water for 12 hours and after this time, eating prunes and drinking water on an empty stomach or before bedtime. May also be taken before going to bed an orange juice without straining (to take advantage of the fiber in the pulp) with two or three prunes softened in the juice.
There are also many home remedies to combat constipation take fasting as an orange juice or coffee only with warm water and a kiwi.
Supplements rich in fiber
In attempting a constipation diet may not be enough. At this moment it is a professional who must assess the need for a supplement that provides an extra amount of fiber to the diet.
Bran from wheat, oats or wheat germ are some of the possibilities and their presentations are varied and can be taken as tablets, but also may be added to breakfast cereals or crackers.