Published: 12/31/2014 - Updated: 03/08/2020
Author: Dra. Loredana Lunadei, PhD
If you have problems going to the bathroom and it defecating becomes more and more painful, take a look at your dietary habits and your daily diet. Also keep in mind that in the past few years, people have started to suffer from constipation because they live sedentary lifestyles, they spend hour after hour in front of the computer, and they don’t do any physical activity.
It could be that you are affected by stress during a stressful period, which prevents your body from normal functions.
However, there are several cases in which constipation could be a symptom of some other disease, related to the thyroid, the gallbladder, or menopause.
If you want to fight this problem you must follow a diet that helps stimulate intestinal movement. This will awaken the defecation reflex. Fiber is the base element for this. Fiber content in foods will be fundamental for fighting constipation. The body does not digest or absorb fiber, thereby speeding up movement. It also holds water, facilitating waste movement through the intestines.
That’s why we advise including 2 to 3 pieces of fruit in a balanced diet, a few portions of vegetables and whole grains. Do not forget 2 portions of legumes a week.
Which foods to eat
The best foods to achieve these effects are vegetables that are rich in residues and that do not cause flatulence, seeded fruit and products rich in cellulose.
For example: plums, apricots (especially dried), beans, lentils, dried fruit, figs, spinach, Swiss chard, carrots, artichoke, asparagus, cucumbers, raspberries, strawberries, oranges, mandarins, blackberries, tomatoes, and kiwis.
Products made with whole grains and whole flours are also very beneficial because they increase the amount of non-digestible fiber in meals. In this case, you could consume wheatgerm in salads, soups and juices.
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Drink a lot of water
Another aspect that you should keep in mind is your liquid consumption. Drink at least one liter of water or infusions a day, but do not drink laxatives. These effects could be damaging over time.
Yogurt and olive oil
On the other hand, Type B yogurt and Kefir will help improve dietary movements. This will have a surprising effect if you consume them with one teaspoon of linseed mixed in. It is also important to include 2 to 4 tablespoons of olive oil in your diet per day.
One very recommendable and highly effective home remedy is to let three to five plums step in a glass of water for twelve hours, and then and them and drink the glass of water. You could also drink orange or kiwi juice, one glass of warm water, or a coffee before breakfast. This will all help improve intestinal movement.
Eliminate white bread, toast, white rice, tea, bananas, chocolate and foods high in refined sugars from your meals. Also avoid carbonated beverages and effervescent drinks.
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Follow a schedule
Another non-dietary piece of advice that is useful in to never put off going to the bathroom when you feel the urge to. Having an established schedule is a good idea, educating your stomach. If an individual suffers from constipation tends to force themselves to sit on the toilet every day at the same time, relax, take their time and try to have a bowel movement, sooner or later their intestines will respond. Do this in addition to eating at the same time, slowly, chewing very well. And lastly, do not forget to exercise to improve health.
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