Diet for constipation (with 2 day sample menu)
A diet focused on treating and solving constipation problems should be based fundamentally on the consumption of foods with high fiber content, which help positively when it comes to improving and regulating the rhythm of bowel movements. However, not all dietary fiber is the same for the intestine, and may not offer the same benefits, depending on the type of constipation that the person has.
So, for example, the Soluble fiber found in foods such as oats, apples, quince or carrots helps regulate the rate of bowel movements, being especially indicated for people who alternate episodes of constipation with diarrhea (for example, in case of irritable bowel with diarrhea).
However, the insoluble fiber containing foods such as vegetables, whole grains and cereals, is indicated in people with constipation and flatulence, since it is able to accelerate intestinal transit.
We have constipation When the stool passes very slowly along the intestinal tract, causing it to dry and then, at the time of going to the bathroom, it costs a lot to expel them or eliminate them normally by the rectum. That is to say, it is a problem derived from a slowing of the intestinal transit.
We can find ourselves facing a problem of constipationOccasionally, which is the one that lasts only a few days but then disappears, just from the moment when our intestinal transit returns to normal and begins to regulate.
However, it may be a chronic constipation, especially when the situation continues over time. In these cases, we are effectively facing a situation of chronic constipation when there are infrequent evacuations, or when you suffer from difficulties for the evacuation of stools normally for several weeks (or longer).
About its causes, it is not always possible to discover them. However, it is usual to be due to hormonal, endocrine or metabolic causes, dietetic, due to difficulties of the muscles related to the evacuation or due to some mechanical obstruction of the colon or rectum.
Example menu for constipation
Before following some of the tips or guidelines that we will give you below, you should bear in mind that to fight against constipation it is vital to follow a diet that contains about 70 g. of fiber a day. Therefore, we show you in the following lines an example type menu that will help you to know how the meals you consume each day should be:
| Main meals | Day 1 | Day 2 |
| Breakfast | 2 slices of whole wheat bread + 2 slices of soft cheese + 1 glass of orange juice (without sugar) or 1 pear | 1 glass of low-fat yogurt + 1 cup of whole-grain cereal with skim or skim milk + 1 apple |
| Half morning | 1 banana or banana or 1 handful of nuts (25 grams, walnuts, almonds and hazelnuts). | 1 pear or apple (if it has not been consumed at breakfast) |
| lunch | 1 baked hake fillet with mashed potatoes + 1 cup of fresh salad with a few drops of lemon + 1 apple | Grilled chicken breast + 1/2 cup brown rice + 1 cup fresh salad + 1 apple |
| Snack | 1 low-fat yogurt + 1/2 cup granola | 1 cup of gelatin s / sugar |
| Dinner | Salad of lettuce, tomato and fresh onion with a teaspoon of olive oil and lemon + Turkey breast cut into strips | 1 cup cooked chickpeas with tomato, chopped into pieces + 1 infusion |
Other useful tips that will help you reduce constipation
In addition to the menu indicated in the previous lines, there are also other tips that can help you in a very positive way if you add them to your daily diet. Take note.
- Drink, at least, two liters of water a day, or infusions or teas that are not laxative, since in this way we help the fiber to drag the different waste that our body does not need.
- Take of two to three yogurts a day (especially bifidus type) can be extremely beneficial, since these milk bacteria have the "virtue" of repairing the intestinal flora, helping in the prevention and / or elimination of constipation.
- Walk or exercise helps regulate intestinal transit, since, as we learned in a previous article, sedentary lifestyle is one of the main causes of the appearance of constipation.
- Eat lots of fruit and vegetables, including -for example- fruit at breakfast, especially those rich in fiber, such as kiwi, strawberries or figs.
Images | Istockphoto This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesConstipation Diet
