The foods that help to combat constipation are those rich in fibers, such as whole grains, fruits with peel and raw vegetables. In addition to the fibers, water is also important to treat constipation because it helps in the formation of the fecal bolus and facilitates the transit of stool throughout the intestine.
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- Constipation is usually caused by excessive consumption of sugars, fats and industrialized foods, but may also be a result of lack of physical activity and prolonged use of medications such as laxatives and antidepressants.
- Alimentos que causan y que combaten el estreñimiento
- Foods that fight constipation
The main foods that help fight constipation are:
- Vegetables , especially raw vegetables and with leaves such as cabbage, cabbage, or lettuce;
- Fruits with husk , because the crust is rich in fibers;
- Whole grains such as wheat, oats and rice;
- Germ and wheat bran ;
- Seeds such as flaxseed, chia, squash and sesame;
- Yogurts , especially those that contain probiotics, because they help regulate the intestine;
- Water, with a consumption of 1.5 to 2 L per day.
Raw and whole foods have more fibers than cooked and refined foods, and therefore improve intestinal transit. In addition to this, drinking plenty of water also helps fight constipation because water hydrates the fibers, making the stools softer and moving through the intestine easier. See the amount of fibers in the food in: foods rich in fiber .
Frutas ricas en fibras Fruits rich in fibers
Frutas ricas en agua Fruits rich in water
Foods that cause constipation
The foods that cause constipation and should be avoided are:
- Foods rich in sugar such as soft drinks, cakes, sweets, filled cookies, chocolates;
- Fat-rich foods such as fried, breaded and frozen prepared food;
- Fast food;
- Complete milk and its derivatives, since they are rich in fats;
- Processed meats such as sausages, bacon, bacon, sausages and ham;
- Green banana and guava.
On the contrary, it gives green banana, the ripe banana helps to fight constipation, since it is rich in fibers that favor intestinal transit. In addition to this, lack of physical activity and frequent use of laxatives, antidepressants or medications that fight heartburn can also cause constipation.