General Practice 2022

7 foolproofítips to cure constipation

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7 foolproofítips to cure constipation
7 foolproofítips to cure constipation
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To cure constipation, you should make some lifestyle changes, such as: eating more fiber-rich foods, drinking lots of fluids, consuming more foods rich in good fats, and exercising regularly.

These attitudes increase natural bowel movements and facilitate the formation of fecal bolus, making the passage of feces occur quickly and efficiently.

See a technique taught by our nutritionist to facilitate the passage of stool:

1. Drink 2 liters of water a day

Drinking plenty of water helps to hydrate the stool, especially when there is adequate consumption of fiber in the diet. Dehydrated feces travel through the intestine with greater difficulty, which can cause wounds and problems such as hemorrhoids, polyps and bleeding.

2. Consume more fiber

Fibers are present mainly in fresh fruits and with peel and pomace, vegetables and seeds such as chia, linseed, sesame and sunflower seeds. Fibers are a type of carbohydrates resistant to digestion, serving as food for the intestinal flora, being called prebiotics.

However, it is important to remember that fiber consumption should always be accompanied by a good amount of water throughout the day, as excess fiber without water can worsen constipation. See the complete list of foods rich in fiber.

3. Consume more fats

Fat works as a lubricant in the intestine, facilitating the passage of stool. Thus, you should increase the consumption of foods rich in fats such as avocado, coconut, coconut oil, olive oil, nuts, chestnuts, peanuts and seeds such as chia, linseed and sesame.Know the types of fat and which foods to prefer.

4. Do physical activity regularly

Practicing physical activity regularly helps to strengthen the abdominal muscles, which puts pressure on the intestines and facilitates the passage of stools. In addition, moving the body also stimulates the movement of the intestine itself, helping to fight constipation. Therefore, it is important to exercise at least 3 times a week.

5. Go to the bathroom as soon as you feel like it

It is important to go to the bathroom as soon as you feel like it, as preventing and passing stool can lead to more constipation. This is because the involuntary sphincter, a muscle that controls the passage of stool in the intestine, can become lazy and end up preventing a bowel movement. See the main causes of constipation.

6. Consuming probiotic foods

Probiotic foods are foods rich in gut-friendly bacteria, such as plain yogurt, kombucha, and kefir. The bacteria of the intestinal flora help to process the fibers of the food and favor the formation of stools, helping against constipation. The ideal is to consume probiotics at least 3 times a week, and it may also be necessary to use probiotic pills that can be prescribed by the doctor or nutritionist. Discover other benefits and other probiotic foods.

7. Avoid using laxatives

Frequent use of laxatives can worsen constipation, as the intestines become irritated and inflamed, impairing its proper functioning without the use of medication. In addition, laxatives alter the intestinal flora, which also worsens constipation and digestion. Learn about other risks of continuous use of laxatives.

Another important tip is to know that the best time to try to go to the bathroom is after meals, as the intestine is active in digestion and this movement facilitates the passage of feces.

Natural Recipe for Constipation

A good natural remedy to cure constipation is the following fruit smoothie:

Ingredients:

  • 1 cup of plain yogurt;
  • 1 scoop of granola;
  • 1 slice of papaya;
  • 2 prunes.

Preparation: Mix all ingredients in a blender and drink immediately, preferably in the morning.

For constipation in children, a good recipe is to make orange juice blended with papaya and give it to the child to drink every day. See other examples of Home Remedies for Constipation.

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