Age, genetic predisposition, taking certain medications and muscle weakness of the abdominal wall are some of the causes that give rise to acute or chronic constipation.
But a greater number of people suffer from constipation simply due to a diet low in dietary fiber.
There has food contributing to the problem of constipation and others which on the contrary help prevent constipation. In this article, we cite the top 10 foods that have anti-constipation recognized virtues.
We selected foods eaten at different times of the day or to be an attractive menu.
Within a menu, an entry that is a natural remedy against constipation is to consume half a lawyer. In fact, constipation is often the result of an unbalanced diet and particularly a too low fiber intake.
Consuming foods rich in fiber is a simple and inexpensive solution to address the problem of acute or chronic constipation. The adult needs between 25 and 30 grams of fiber per day to ward off constipation.
The lawyer contains 6.7 g of fiber per 100 g of flesh which more than half are insoluble fiber, ideal for preventing and overcoming constipation as they promote intestinal transit.
Dried beans can provide two times more fiber than most vegetables. This is the black bean that contains 15 grams more with the equivalent of a cup of legumes (250 ml). By increasing stool bulk, the large amount of insoluble fiber contained in dry beans prevents and helps fight against constipation.
How can we integrate more dry beans (white, red or black) in our diet ? Just think of the many ways to prepare them. For example, you can serve as part of a soup, salad or main dish, accompanied by a meat or rice. You can also cook a good stew ! There are so many recipes for beans to avoid falling into monotony and food routine.
Such as beans, broccoli is a great source fiber hemicellulose and cellulose can help you solve the problem of constipation. Broccoli is also an excellent source of nutrients while being low in calories.
It is better to eat raw vegetables for cooking can reduce their fiber content, but if you prefer your cooked broccoli, then you should choose the steaming.
What dessert could you elaborate fight against constipation ? A dessert consisting mainly of raspberries. A 100 gram serving of raspberries contain not less than 7 9 g fiber. When in season, eat them without restraint because it is more the fruit less calories (38 kcal per 100g).
Diet, constipation and raspberries: If you do not want to eat natural, you might for example, eating in a large bowl, mixed with whipped cream lightened fat material. Note that you can replace raspberries blackberries or strawberries are also rich in dietary fiber.
Prunes contain 7 grams of fiber per 100 g of dried fruit. Other dried fruits such as dates, figs, apricots and raisins are all sources of dietary fiber that convert patients suffering from intestinal laziness in natural remedies against constipation.
The advantage of the prune, dried fruit, is that it is rich in sorbitol, a natural substance with laxative properties. Sorbitol draws water into the intestine and contributes to increase stool bulk.
Consumption of popcorn is a great hypocaloric way (cooked without fat in the microwave) to get more fiber in your diet, especially if a lack of fiber is the cause of your constipation.
Popcorn recipes abound for movie nights, so if suffering from constipation, enjoy! The Popcorn is a whole grain and increasing whole grains in your diet, it is an effective remedy against constipation.
Three cups of popcorn cooked offer 3.5 grams of fiber.
Unlike refined white bread , whole wheat bread contains bran , which contributes to its high fiber content. The refined white bread has undergone a refining process that deprives dietary fiber. White bread contains about 0.5 grams of fiber per slice , while the bread made from whole grain contains about two grams of fiber per slice.
A diet rich in soluble and insoluble fiber is beneficial not only to solve small problems with constipation but also to control and lower the bad cholesterol and contribute to a healthy cardiovascular system.
Muesli is a Swiss-born food we consume for breakfast, snacks and sometimes dinner. It is a mixture of cereals and dried fruits (oats, rye flakes, wheat germ, sesame, nuts, dates, pear, pineapple, coconut, prunes, almonds, raisins, etc.). Some brands offer muesli containing more than 14 grams of fiber per serving of 100 g. You can consume ave milk, yogurt or soy milk.
A medium-sized pear contains about 5 grams of fiber. Pear contains even more than sorbitol prune: 2.3 g per 100 g of raw pear. If you are looking for a food that stimulates peristalsis of the intestines to fight against constipation so eat pears when in season. For more details on the action of fruit on constipation, click this link.
Almonds are oilseeds rich in dietary fiber (12 g per 100 g of fruit). In a healthy and balanced diet, you can toggle the consumption of almonds with pistachios, walnuts, hazelnuts or coconut. The result will be felt on intestinal transit.
* Bonus Tip : Drink plenty of fluids to help the flow of the fiber correctly through your digestive system.
There has food contributing to the problem of constipation and others which on the contrary and to help prevent luter against constipation. In this article, we cite the top 10 foods that have anti-constipation recognized virtues.
Author : Alexis ROGER
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