Constipation is one of the most common diseases of the digestive system. Stress, lack of exercise, sedentary work, processed foods and a low-fiber diet can be the main causes.
A normal digestion means bowel movements two or three times a day. However, if the stool is delayed, dry or has an incomplete sensation, it may be constipation. Nutrition plays an important role in the proper functioning of the digestive system. Here are 10 good foods against and preventing constipation:
Olive oil and healthy fats generally lubricate the fecal bolus. Adding olive oil to salads or vegetables helps improve intestinal transit.Extra virgin olive oil: it is recommended to consume 4-6 tablespoons per day, cold pressed, for dressing.
It is rich in carbohydrates in the form of soluble and insoluble fiber. It is also rich in healthy fats. Include in the daily diet half of baked avocado in salad or cream vegetable soups.
Among the many properties it has is that of improving intestinal transit.
Take 150-200 ml sea water on an empty stomach, if desired with a little lemon juice.
This fermented cabbage acts as a probiotic that improves digestion and supplies intestinal bacteria. Try to buy unpasteurized sauerkraut.
They are ideal to enrich the daily diet with fiber and nutrients. You can eat them hydrated or unhydrated. Eat 2 prunes a day.
These cereals are rich in soluble fiber, which helps increase fecal bolus. In general, it is recommended that all cereals you eat should be whole grains for a greater contribution of nutrients and fiber.Consume 50 grams of oatmeal a day, in the form of porridge or added to vegetable cream soups.
This vegetables, rich in vitamins and minerals, provides soluble fiber, food for the intestinal microbiota. It is recommended to include vegetables of all colors in our diet daily. Green beans are a rich source of soluble and insoluble fiber, vitamins, minerals and antioxidants. Consume 200-250 g of green beans two or three times a week.
It is rich in soluble fibers, which have a prebiotic effect, ie they feed the bacteria in the intestine. It is also rich in vitamin C, a well-known nutrient used to improve intestinal transit. Eat 2 kiwis a day for breakfast.