2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Each of us has suffered from constipation at some point in our lives. Constipation is an unpleasant and even painful phenomenon for some people. What you eat and drink plays an important role in the health of the digestive system.
You can avoid constipation if you make a few healthy changes to your diet. If you get constipation frequently, avoid foods that are known to interfere with your digestive system.
What causes constipation
Don't worry if you don't defecate every day. Constipation is when you have less than three bowel movements a week. Constipation usually occurs in the colon when it is unable to absorb enough water or the muscle contractions are too slow to put pressure on the rectum.
Factors such as dehydration, lack of fiber in the diet, laxative abuse, irritable bowel syndrome, medications and pregnancy can cause constipation. If you often get constipation, consult your doctor to make sure you do not have other serious complications.
Foods to avoid when you have constipation
To relieve and prevent constipation, avoid foods that slow down your digestive system. Processed and refined foods that contain white flour or sugar usually remove much of the fiber contained in the food.
High-fat foods, such as meat products, dairy products and other foods containing animal fats, tend to cause constipation.
This means that if you suffer from constipation, milk and cheese are not the best for your diet. It is advisable to choose low-fat products that are friendly to your digestive system.
The importance of hydration
Both fiber and hydration are key to preventing constipation. Drinking water can help soften stools so that they can pass more easily through the digestive tract.
Try to drink at least eight 8 glasses of water a day. You can also try replacing high-sugar drinks with water.
Foods to relieve constipation
In most cases, you can avoid constipation by increasing your daily fiber intake. Dietary fiber is concentrated in fruits, vegetables, whole grains, beans and legumes.
Aim to eat at least 20 to 35 grams of fiber a day. Start including more fiber in your diet through small and gradual changes.
Whole grains are rich in nutrients and full of fiber. Add more fruits and vegetables to your diet. Eat 2 cups of fruits and about 2 ½ vegetables a day.
Most fruits and vegetables contain fiber, so choose your favorites for your diet. Apples, pears, bananas, carrots, broccoli and spinach are all suitable fiber-containing options.
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