Constipation Products

If you suffer from constipation, it is important that there are foods in your diet that have the potential to alleviate your symptoms. Pleasant is that foods that are good for constipation are really good for your health. Here's what you need to know about constipation products.

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Increase your fiber intake

The best products for treating constipation are those that contain a large amount of fiber, dietary fiber, because the fibers have a positive effect on softening the stool. Understanding which foods contain a lot of fiber can help you make the right choice.

The most important goal of the meal, to relieve constipation, is to gradually increase the intake of dietary fiber. Fibers are a part of plant material that we cannot digest. Fiber is useful for constipation, as it serves to add softness to the stool.

Soluble fiber products absorb water and bind it with fatty acids, forming a gel-like substance that makes the stool soft.

Insoluble fiber does not dissolve in water, thus, providing a volume of stool. Both types of fiber are found in all plant products, it is not such a necessary condition to try to choose products with a particular type of fiber. Just focus on the food - there should be a wide range of fruits, vegetables, nuts, legumes and whole grains in the diet. For the treatment of constipation, it is recommended to increase fiber intake from 20 to 25 grams per day.

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Four simple rules for adding fiber to the diet

There are four basic principles that can be used every day to increase fiber intake.

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Read labels

Use the moment to compare food quality every time you buy food. The fiber content in bread and cereals can vary widely, ranging from one gram (4% RDA) to 10 grams (40% RDA). Buy products with a higher percentage of fiber. Next, read the list of ingredients. Many products have a list of the ingredients of which they are composed (composition), in particular, manufacturers declare that their products are made “from whole grains,” but if the first word in the list is sugar or water or some kind of oil is the fiber level in products are likely to be low.

Finally, it is important to see if the product contains bran. Although bran is a good source of dietary fiber, many people find that they irritate the digestive system. Carefully evaluate the body's response to bran before using them as a source of fiber.

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Go to green

And orange, and red, and white, for that matter. Although people eat enough vegetables, they tend to eat the same thing: broccoli, carrots, and cauliflower. Vegetables — orange, green, white, yellow — are a great source of fiber. The greater the variety, the better the mixture of soluble and insoluble fibers, and those and others will make the stool softer. This contributes to a better bowel movement.

Include vegetables such as cabbage, artichokes and many types of beans in your diet. Vegetable soups are a great way to experience new types of vegetables in the diet.

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Eat fruits and vegetables with every meal

Get into the habit of eating half a grapefruit for breakfast or dinner. So you will do with vegetables, different in type and color when it comes to choosing a menu. Experimenting with tropical fruits, mango, papaya, kiwi and pineapple salads will help you digest food and assimilate it. A mixture of frozen berries can be added to porridge or mashed potatoes. Dried fruits in winter are simple, tasty and convenient snacks. Prepare pears or apples as a side dish for dinner, or as a delicious dessert.

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Include flaxseed in the menu

Flaxseed is beautiful small caramel seeds. Flaxseed provides a wonderful combination of soluble and insoluble fibers. It is also an excellent source of omega-3 fatty acids, which are very useful for reducing inflammation in the intestinal tract.

There are studies to support the intestines that the inclusion of flaxseeds in your diet can relieve constipation, eliminate bloating and abdominal pain. Flax seeds are easy to find in stores, but if you can't find them, ground flaxseed is a simple process with a small grinder.

All you need is a small coffee grinder and a few seconds to grind flaxseeds. Flaxseed has a pleasant nutty flavor. Flax seeds can also be added to baked goods and cocktails, without affecting their taste. It is important to drink a glass of water when you eat flax seeds. Water softens the seeds, and this process adds to the flowability and softness of the chair, solving the issue of constipation.

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Fruit to eliminate constipation

Many fruits are an excellent source of dietary fiber with a variety of other nutritional benefits. People with constipation and the predominant irritable bowel syndrome ate fruit, boiled, stewed or dried vegetables, and, according to reviews, they were less irritating to their intestinal system. There are some good options here.

• Apricots
• Figs
• Papaya
• Peaches
• Pears
• A pineapple
• Prunes

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Vegetables and legumes with constipation

Vegetables are also an excellent source of many important nutrients, in addition to providing a healthy dose of dietary fiber for the digestive tract. As is the case with fruits, you may find that your body reacts to them even better than to raw vegetables.

• Beans
• Greens, in particular, cabbage and spinach.
• Vegetables, in particular, artichokes, asparagus, broccoli, Brussels sprouts, cabbage, carrots, green beans, green peas and zucchini.

Whole grain foods and constipation

Buyers beware! Many products are advertised as “wholegrain”, but in reality they are poor sources of whole grains. The only way to know about the composition for sure is to carefully read the list of ingredients. In order to be a good source of whole grains, the very first word in this list must be the word “whole grains”.

Another way to soften stools is to use products that contain bran to combat constipation. But you should carefully evaluate your body's ability to take bran before using them as a source of dietary fiber.

Here are some examples of whole grain foods that can help relieve constipation:

• High-fiber breakfast cereals (look for at least 8 grams of fiber per serving).
• Whole Grain Bread
• Brown rice
• Barley
• Millet

Water treats constipation

If you have eaten 100 grams of food and drank caffeinated coffee, you must also drink at least 500 ml of water to those who are constipated. You need to drink at least 250 ml of water every hour for those who suffer from constipation and at the same time smoke. Drink lemon-orange juices as well to fight constipation and allow your intestines to digest food normally.