Nutrition and constipation

The constipation It is a common disorder today, due in large part to a sedentary lifestyle, low-fiber diets, and stress. Indeed, food plays an important role, which is why it is worth reviewing our menus and making the necessary adjustments to prevent or treat.

• More fiber: it is advisable to take about 25-30g of fiber a day to avoid constipation.
• A high-fiber diet includes more fresh fruits and vegetables, whole grains, legumes, nuts, and seeds.
• Also ... it is important to drink plenty of water and exercise, as it promotes bowel movement.

Symptoms and incidence of constipation

Many people believe that they are constipated when they do not have a bowel movement on a daily basis. But we will only talk about constipation if you evacuate less than three times a week, with pain or excessive effort, and the result is hard, scanty, dry and compact stools. In addition, there are other ailments that can define constipation such as flatulence, digestive heaviness, a feeling of intestinal fullness, bloating, abdominal cramps and even nausea.

The incidence of constipation is higher in urban areas than in rural areas, probably due to lifestyle, and it especially affects women and people over 60 years of age, in whom the affectation by sex is equal. In any case, it is also a common consultation in pediatrics and also as a specific consultation in adults due to changes in habits (vacations, schedules ...).

Dietary advice

• More fruit and vegetables: in any one, the intake of fruit and vegetables should be usual (three and two servings respectively). The fruits richest in fiber are: kiwi, apple with skin, figs and plums. And, as for the vegetables: the, the celeriac, the cabbages, the green beans, the spinach, the broccoli or the aubergine.
• Whole grains and legumes: both are naturally high fiber foods. Pasta, rice, bread ... (wholemeal) and chickpeas, lentils, beans, ... provide us with significant fiber content.
• Include nuts and seeds: although they are not consumed too much, they can help us to supplement our diet if we add them in small amounts to salads, yogurts, etc. Some examples would be: pine nuts, hazelnuts, almonds, flax seeds, sesame or sesame, etc.
• Dried fruit: it is a form of presentation that concentrates all the nutrients in less weight since they have lost a large part of the water. That makes them more energetic pieces but also more concentrated in fiber. The dried plums and apricots, the dried figs, the dates or the raisins stand out.
• Yogurt or other foods with dairy ferments: they improve the state of our intestinal flora and, therefore, contribute to a balance, control of secretions and stimulation of intestinal peristalsis.
• Less astringent foods: refined rice and its cooking water, banana, especially a little green, apple pulp, carrot, aged cheese, etc. They are foods that do not favor intestinal transit at all but on the contrary; its astringent power can make it difficult to evacuate if taken in excess.
• Water: a minimum intake of 1.5-2 liters a day provides hydration to our body and also at the intestinal level since dry stools are much more difficult to evacuate.
• Others: eating larger meals, drinking enough olive oil or drinks such as coffee can promote evacuation.

Other beneficial habits

• Perform physical exercise: a regular one that favors movement at the intestinal level and the maintenance of good muscle tone at the abdomen level help us not have difficulties when evacuating.
• Follow the evacuation reflex and not repress it: we must follow some routines and pay attention to our body when it tells us to go to the bathroom. Suppressing the urge to have a bowel movement leads to loss of regularity and can eventually lead to constipation.

This menu is a guide that should be tweaked according to personal needs and that we can take as a reference when preparing our menu in case of constipation or simply to increase our fiber intake and take care of intestinal transit.

Breakfast:

• A piece of fresh fruit.
• A skimmed dairy, preferably a yogurt.
• A whole wheat flour (bread or cereals).
• Nuts and / or seeds.

Examples:

• One or two kiwis or one or two plums, a skimmed yogurt with whole grains (oat flakes, multigrain muesli ...) and a handful of nuts and / or seeds (hazelnuts, almonds, pumpkin seeds and sunflower ...)

Midmorning:

• A piece of fresh fruit.
• Two pieces of dried fruit.

Examples:

• an apple with skin and 2 dates or prunes or dried apricots, etc.

Meal:

• Vegetable or vegetable (in salad or cooked): it should be the main part of the meal.
• Farinaceous (whole grains or legumes).
• Protein (meat or fish or egg).
• Fat (extra virgin olive oil).
• A piece of fresh fruit.

Examples:

• Spinach with raisins and pine nuts + grilled beef fillet garnished with whole wheat + 4 figs.
• Green salad with chickpeas + grilled chicken breast with an artichoke in the oven or microwave + a pear with skin.
• Whole wheat couscous with broccoli + baked hake with vegetables + 2-3 plums.

Mid afternoon:

• A dairy (skimmed yogurt or fresh cheese or skim milk)
• A handful of dried fruit or a piece of fresh fruit or 2-3 units of dried fruit (walnuts or hazelnuts or almonds or pine nuts // apple with skin or kiwi or plums // dried apricots or plums or raisins or dates ...).

Examples:

• skimmed yogurt with two almonds and two walnuts or fresh cheese with a dried plum and an dried apricot and 5-10 raisins.

Dinner:

• Vegetable or vegetable (in salad or cooked): it should be the main part of the meal.
• Farinaceous (whole grains or legumes) or nuts and seeds.
• Protein (meat or fish or egg).
• Fat (extra virgin olive oil).
• A dairy (skimmed yogurt or fresh cheese or skimmed milk).

Examples:

• Vegetable cream (pumpkin or aubergine or zucchini or mushrooms or artichoke ...) + artichoke or zucchini or white bean omelette + skimmed yogurt with sesame and flax seeds.
• Tomato salad with fresh cheese and sesame + baked pepper, zucchini and aubergine tartlets with anchovies + 2 almonds.
• Sautéed green beans with grilled chicken breast + skimmed yogurt with a mixture of seeds and nuts.

* Note: this proposal is indicative and, therefore, does not suit all cases and needs.