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.

Both issues are part of the initial data are known in Spain’s EPIC project, the largest taking place in Europe to study the relationship between nutrition and cancer. The Catalan Institute of Oncology (ICO) is responsible for collecting and analyzing data pertaining to our country, where it is being closely followed a population of 40,000 people from 30 to 69 years. All were recruited between 1992 and 1996.
Its follow-up has enabled the ICO make two presentations yesterday. The consumption of fruits and vegetables have traditionally been regarded as a source of life. For doctors has been something like the ‘golden board’, the main measure to protect against any disease. Whatever happens, experts recommend diet, exercise and healthy dose of optimism. However, both had been abused in this formula to some recent studies have begun to call into question the ability of food to influence the health status of a person.

The first of the work done by the ICO shows that, indeed, a high consumption of fruits and vegetables is beneficial to the body. Its publication in the prestigious journal ‘The American Journal of Clinical Nutrition’, seemed to reveal that they are quite right. During the time study, have killed a total of 562 of the 41,358 citizens who remained: 295 died of cancer, 123 cardiovascular disease, 66 from external causes, mostly from accidents, and other respiratory problems by 31.

Direct

Researchers have found that there is a direct relationship between increased consumption of fruit and vegetables and lower mortality. Death in the group of people who ate more fruits and vegetables, 25% of the total, was 30% lower. Another publication, ‘International Journal of Cancer “reflects the content of the second ICO’s work on the importance of healthy eating, which confirms the benefits of fiber in cereals. 435,000 citizens from 25 to 70 years participating in the EPIC project on diet and cancer.

Spanish researchers have shown that the fiber content of cereals, such as in fruit and vegetables, provide special protection against the gastric cancer. The risk in this case also falls by 30% among those who consumed more fiber.