According to the World Gastroenterology Organization (WGO), constipation is an illness that affects millions of people around the world. Intestinal irregularities may be due to many reasons, and its most immediate consequences are discomfort and discomfort.
In the worst case it can cause severe problems, obstructions and various pathologies. Luckily, a diet rich in fiber is an efficient way to prevent and cure constipation. Today we talk a little about this problem and, above all, about some foods that will help fight it.
What is constipation and why is it produced?
In most cases, constipation is caused by a poor diet, lack of fiber, physical exercise, drinking little water or even endure the urge to go to the bathroom. There are other more serious cases, triggered by drugs or digestive problems. As we get older, intestinal motility makes the passage of food digested by the digestive system more complicated.
Constipation can also occur associated with other conditions, from pregnancy to diseases such as cancer, irritable bowel syndrome, Crohn’s disease and other pathologies related to the digestive. There are cases of chronic constipation, which may be related to other diseases.
Among other things, constipation can cause anal fissures, hemorrhoids, diverticulosis and abdominal pain. In the worst cases, it can trigger a very dangerous intestinal obstruction or lead to colorectal cancer. This is not common in healthy people, although it can occur in the elderly more easily. In these cases you have to take drastic measures, which means special medication or even surgery.
How is constipation resolved?
In this article, however, we are going to focus only on the constipation caused (which can be solved) by an inadequate diet. There are other cases much more serious, as we said, whose treatment and prevention require a specialist. In any case, and as we always tell you, before any suspicion, it is best to go to our doctor and control the problem from the first moment.
If what we want is to prevent constipation, or we suspect that there is little fiber in our diet, we are going to talk about the most useful (and healthy) foods that we can find in our kitchen. These will help us with this annoying problem without having to resort to other solutions.
And it is that, according to organisms experts in the matter, including to the WGO and to the Spanish Foundation of the Digestive Apparatus (the FEAD), the habits are determining to prevent it. First of all, in terms of food, we must increase the amount of water and fibers we drink per day. A widespread myth is that coffee helps to go to the bathroom. Actually, caffeine (and theine) act on our nicotinic receptors, which means they interfere with intestinal motility, so it’s convenient to avoid it.
Second, it is very convenient to maintain a certain regularity. Enduring the urge to go to the bathroom can promote constipation. Human beings also tend to go at certain times, something that gets tighter as we get older. Maintaining that regularity prevents discomfort.
Finally, exercise promotes intestinal motility. Both average physical activity and intense exercise help maintain an effective digestive transit. Therefore having habits that include a healthy and balanced diet, going to the bathroom on a regular basis and doing some exercise (or at least moving, even if it is not intense), correspond to an effective formula to prevent constipation.
These foods will help you fight constipation As we said, healthy eating is one of the most important parts in the control and prevention of constipation. Between 25 and 30 grams of fiber are recommended daily. Including the following foods in a healthy and balanced diet helps us avoid this discomfort and major complications. Oatmeal, because of its high fiber content (six grams per 100), and its culinary facility, is probably the queen of food against constipation. We can include it in all kinds of recipes, from porridges to which we can add seeds that will also help transit,
filled mushrooms, cookies or anything else that comes to mind. Adding oatmeal to our diet is a way to ensure the necessary dietary fiber intake. Virtually all legumes have a high fiber content, which ranges between 16 and 10 grams per 100. In addition, we have a wide selection: peas, lentils, beans, beans … And hundreds of recipes to enjoy them. In addition to fiber, legumes are very complete and healthy foods, so adding them to the diet is a safe bet. And expanding the daily amount we eat is an even better decision. There are many misunderstandings regarding nuts.
However, the fruits themselves, dry, without additions (without salt, gently roasted) are a great dietary option and contain a lot of fiber, between five and 15 grams per 100. In addition, many times they pass through the intestine just undigested, helping the transit. Much of what we consider nuts, in addition, are actually legumes, such as peanuts or cashews. And, although we think that they help to put on weight, in reality it has been proven that their consumption is not related to weight gain….