What to eat for constipation?
Constipation is one of the most common disorders of the gastrointestinal tract.
Remember! Constipation is most often caused by poor diet, sedentary lifestyle, lack of physical activity, continuous stress and too many stimulants (coffee, cigarettes, alcohol).
Poor eating habits and negligence in proper nutrition frequently lead to constipation.
Remember! It is worth to pay attention to your diet, because it's her very much depends.
You must answer the questions:
- if my diet low in dietary fiber?;
- if I eat enough raw fruits and vegetables bran, coarse grits, whole-wheat bread, whole-grain products?;
- if my diet is too high in high-processed products (cooked food, fast food, powdered products);
- or consume in excessive amounts of sweets, refined sugar, white bread and white flour products?
Remember! It is these bad habits of nutrition leads to the fact that supplies the body with enough products with a low degree of processing, and the consequence of such a procedure is constipation.
For problems with constipation disappeared once and for all must follow certain rules of nutrition.
Proven and effective dietary tips on constipation
1 You should eat breakfast first. It can not be avoided, because in the morning increases secretion and motor function of our digestive tract. It is also recommended for about half an hour before breakfast drink 1 glass of mineral water or boiled at room temperature or juice of vegetables, fruit.
2 Eat 4-5 meals a day at fixed times. They should be small portions. You should eat slowly, sitting and thoroughly chew each mouthful.
Remember you can not swallow large pieces. Every bite should be a bit carefully and long. It is recommended to chew everything 30 times.
3 You should eat a lot of brown bread and wholemeal flour milk and avoid while white bread.
4 The diet should be rich in fiber. It is recommended that the consumption of about 40 grams of fiber a day. For foods that contain a lot of fiber include:
- the husks of grains of rye, wheat, maize, wheat bran, oat bran, oatmeal, coarsely ground flaxseed, peel vegetables and fruits.
These products have a laxative effect .
5.One must eat a lot of raw fruits and fruit juices, vegetables and vegetable juices. It is recommended that food mainly:
- raspberries, strawberries, currants, blueberries, blackberries.
All are rich in fiber, which is useful in the fight against constipation. Fiber is a substance that is not absorbed from the gastrointestinal tract and involves unnecessary substances that are in arrears in our in the gut. It stimulates peristalsis.
6 Drink about 2 liters of water a day. Ideally, it was not carbonated mineral water.
Remember! Avoid coffee and tea, because it acts a diuretic and can aggravate constipation.
7 You should consume more fermented milk drinks. Such as:
- yogurt, buttermilk, because they are governed by the digestive
8 You need to avoid the dazzling products. These include:
- rice, cooked carrots, bananas, pastry, chocolate, cocoa.
9 You need to avoid products wzdymających. These include:
- beans, lentils, peas, beans .
10 You have to avoid sweets. Dispensed with sugar, sweets, especially chocolate.
11 You should limit the intake of fats, simple carbohydrates and proteins, because a diet that contains a high content of these ingredients is poorly residual fiber deficiency and as a result with such a diet is slowed intestinal motility and comes to residual fecal masses in the colon.
12 It is introduced into the diet probiotics. These are live bacteria (eg Lacidofil ). They colonize the large intestine and stabilize the microclimate. The reason for this significantly to improve its operations.
13 It used natural dietary supplements. A great supplement that is especially recommended for constipation is Triphala. It is a blend of herbal prepared in equal proportions of the fruits of three related herbs: Bibhitaki , Haritaki and Amalaki.
removes constipation, cleanses and tones the digestive tract, detoxifies the body, improves digestion and absorption of nutrients.
Triphala is known for its mild laxative effect, it causes painful spasms and irritation of the colon.
Remember! Using the above tips dietary defeat constipation.
The use of proper diet + application Triphali regular physical activity, reducing stress , and adequate rest will produce the expected results in the form of elimination of constipation.
This will help in effectively getting rid of the problems with emptying the colon, will also help detoxify your body and avoid many serious diseases that are caused by constipation.
Note! Constipation is not a direct cause of disease and death of a man , but have an indirect impact on many serious diseases and should absolutely be prevented, and if you do suffer, it is necessary to fight them.
Remember! The sooner you start treatment, the sooner you get the desired effect.