3 Foods Against Constipation

Author: Leticia Celentano Time for reading: ~1 minutes Last Updated: August 08, 2022

In this article, learn more about 3 Foods Against Constipation. Consumption of adequate amounts of fiber can prevent constipation..

Constipation is a condition that signals the need for a change in diet . In the more general case, this requires the introduction of more products rich in fiber in the diet, which could have a beneficial effect on peristalsis, and hence the regularity of the stomach. The other requirement is to drink enough water daily, according to the season and physical activity. For the summer, this consumption should not fall below 2 liters.

The average amount of fiber per adult on a daily basis is 25-30 years. Their consumption is very important to avoid not only constipation but also bloating and stomach cramps due to improper digestion.

Another important detail is that the addition of fiber should not be done all at once, but gradually. Here are some of the foods to add to your diet.

Berries are a remedy that could protect against constipation, with a pleasant taste. Raspberries, blackberries, strawberries - they are all rich in fiber.

And to be more precise, a cup of fresh strawberries contains 2 g of fiber. The same amount of blackberries provides 3.8 g of fiber, and raspberries even more - 4 g.

Another quality of berries is its low calorie content , so this temptation is not in danger of adversely affecting the figure, even when consumed in larger quantities.

With popcorn can also add more fiber to the diet. Of course, when combined with oil and salt, some of the benefits can be "eliminated" and become harmful. That is why it is important to consume without them.

Cereals and legumes can also add a significant amount of fiber to the diet. The amount of half a cup can provide 9.5 g of fiber. There are some types of beans that contain less fiber - 6 g. For cereals, the condition is that their outer shell is preserved during processing, ie to be whole grain. In this sense, brown rice, einkorn, oats are useful.

If constipation is a common occurrence and / or a high-fiber diet does not help, and if there is acute pain and bleeding when passing stool, it is probably a more serious health problem. In these cases it is advisable to consult a specialist.

3 Foods Against Constipation

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