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How to get rid of constipation with diet
Last reviewed: 16.10.2021
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There are many foods that can cause constipation, and changing your diet almost always helps no matter what the cause of constipation is. Some of the reasons may be: a diet with a low content of natural fibers, a food allergy, not enough fluid. How to get rid of constipation with a diet?
[Causes of constipation
Another reason for constipation, besides the above, is the excessive use of laxatives and the lack of exercise.
Constipation can also be caused by more serious health conditions, such as diabetes, hypothyroidism, colon cancer and irritable bowel syndrome are just a few diseases leading to constipation. If the constipation does not disappear with the help of diet and natural remedies, you could apply something more serious - for this you should consult a doctor, and immediately.
Dietary suggestions
Drink plenty of water during the day - about 8 glasses.
Why do we need so much water? Food is crushed in the stomach, and then passes in a liquid form over the small intestine. There nutrients are absorbed, and not processed substances go further. Then they pass into the large intestine in the form of feces. Sometimes too much water leaves the stool, then it can become stiff and it is difficult to walk in the rectum. That's why you need enough water in your diet.
Increase the amount of dietary fiber, as it helps to keep water in the stool.
Oat bran and flax seeds can be included in your diet, they should be added to cereals or drinks. In addition, people with constipation, who take care of their health, eat a lot of raw fruits (along with peel). And vegetables will help increase the daily intake of fibers. Leave the peel on the potato as well.
Add prunes or plum juice to your diet, as they have a mild laxative effect. Prunes are traditionally used to empty the bowels regularly. Raisins are also good for this purpose.
It is necessary as much as possible to limit or avoid sugar and processed food.
The intake of probiotics can also be useful - for example, acidophilus, lactobacilli and bifidobacteria. You can find them in yoghurt, kefir and other fermented products or you can buy them in the form of capsules.
Products with laxative effect
Here are some other products that are recognized as having a laxative effect: coconuts, avocados, dates, dried apricots, nuts (almonds, walnuts, etc.), seeds, olives, figs, pineapples, grapes, green apples.
A diet with whole grains, as well as processed foods, fast foods and deep-fried foods can eliminate many health problems and balance your body, including balancing your digestive system.
Green drinks (green juice) or tea or juicy vegetables and fruits can help keep weight and bowel activity on a regular basis. They are also a great way to improve their health and feel better than everyone, those who eat vitamins, minerals and many other useful nutrients.
Other tips for an effective diet
Chew your food well and eat it regularly in small portions throughout the day. Do not skip meals and do not eat too much at a time.
If you suspect a food allergy, you can stop the diet or get tested to find out which foods you are allergic to. During a pause in the diet, you stop taking food that causes you to be allergic, and see if you are feeling better. Then again you start eating suspicious food and notice how you react to it.
So, you can find out at a time that you are allergic to one product. Food allergies can cause constipation, so it is not superfluous to find out which foods you are allergic to and avoid those foods, may not be very useful.
Mineral water
To help cure constipation, do not forget to follow these principles. And then you can cope with constipation without the use of medication. It is also very useful to use mineral water as a diet against constipation. It can be "Slavic" water, Essentuki № 17 and Essentuki № 4. It is necessary to drink it at least 2-3 times a day for 1 glass. This should be done an hour and a half before meals in 2-3 months. If the doctor does not talk about contraindications, this remedy can be used in a larger volume - up to 1 liter a day.
This will help to cope with constipation very effectively.