11 foods that help the intestines work –

If you’re one of those people who almost never have constipation, lucky you! But the “fail number 2” situation can occur frequently for many. So what can you do to help your gut loosen up a little more?

THE IMPORTANCE OF A REGULATED BOWEL

Considered the second brain, the intestine plays an important role in our health: it produces serotonin, absorbs nutrients and prepares the waste that will be eliminated by our body. It is also considered an organism’s defense organ, being colonized by a large amount of bacteria, fungi and viruses, making a defense barrier so that pathogens (organisms that are capable of causing us diseases) do not attack the body.

In addition, it has a strong influence on genes and inflammation, and may help modulate mood, in addition to being responsible for the production of nutrients, amino acids and neurotransmitters.

WHAT CAUSES CONSTIPATION?

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Constipation is defined as having up to three bowel movements a week. Stools can be hard, dry, lumpy, or difficult to pass, according to the National Institutes of Health (NIH).

the nutritionist Mariana Nacif says that the main cause of constipation is the low intake of fiber and water throughout the day, deregulation of some hormones, intestinal diseases and dysbiosis.

According to data from the Brazilian Society of coloproctology, about 30% of Brazilians suffer from constipation.

For women, constipation tends to be more common because of progesterone. This hormone causes relaxation of the intestinal muscle causing the slowness of peristaltic movements (movement that the intestine makes), resulting in a more lazy intestine. “It is very common, for example, at the end of PMS and the beginning of menstruation, for women to report an improvement in constipation, this happens exactly because of the drop in progesterone in this phase” shares Mariana.

Although it is often just a nuisance not to have the intestine working regularly, it is important to consult a doctor to better understand the reason behind the condition. It is also necessary to seek professional help if you are experiencing symptoms such as bleeding from the rectum, constant abdominal pain, vomiting and fever, among others, according to the NIH.

BE CAREFUL WHEN INGESTING FIBERS!

To insert foods that help with constipation, certain precautions must be taken: when changing from a low-fiber diet to a high-fiber one in one or two days, it is common to experience increased gas, bloating and intestinal discomfort.

Also, increasing your water intake should be done, as soluble fiber absorbs water, and this fluid is what makes your stool softer and easier to pass. Without consuming the right amount of water, eating foods rich in fiber, your constipation can get worse.

“An easy calculation to make is 0.35 X your weight = the ideal amount you need to consume water per day. day” shares Mariana.

11 FOODS THAT HELP THE INTESTINE FUNCTION

In general, constipation can be remedied at home: food should be your main focus for change.

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OAT BRAN

Oat bran is rich in soluble and insoluble fibers, in addition to beta-glucan, which can help with good intestinal functioning. “It stimulates the beneficial bacterial growth of the intestinal microbiota, resulting in improved stool consistency, which facilitates its mobility in the intestine”, says Mariana.

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PRUNES

With their high content of sorbitol (sugar alcohol found naturally in certain fruits that act as a laxative) and 11 grams of fiber per cup, prunes can be great allies against constipation. One review found that people with constipation who consumed 100 grams of prunes daily for three weeks had fuller, more spontaneous bowel movements per week and improved stool consistency.

Another study conducted by the University of Michigan showed that eating 100 grams of prunes daily for a period of 4 weeks relieved the symptoms of chronic constipation in 67% of participants.

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APPLES

In addition to sorbitol, apples are loaded with fiber, packing nearly 5 grams per medium fruit, according to the USDA. Thus, they can help prevent and relieve constipation. If you’re not in the mood to eat the fruit raw, consider chopping it up and dipping it in peanut butter, or dicing it and tossing it into oatmeal, and even using chunks as a crunchy salad topping.

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FRUITS WITH LARGE CORE

Like plums, large stone fruits like apricots, peaches, cherries and mangoes are rich in sorbitol, which is similar to a laxative. For certain fruits, the level can be as high as about 3 grams per cup (apricots, cherries and mangoes).

A 2018 study conducted by Texas A&M University found that consuming 300 grams of mango (almost two cups) daily for four weeks significantly improved stool frequency, consistency, and shape in people with chronic constipation.

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KIWI

Some studies show that the fruit can help with irregular bowel. Specifically, green kiwi has been found to significantly increase defecation frequency, stool volume and ease of defecation, according to the research published in Pediatric Gastroenterology, Hepatology & Nutrition (PGHN).

This effect may be linked to the 2 grams of fiber found in the fruit or to actin, an enzyme that stimulates movement in the upper gastrointestinal tract (composed of the mouth, pharynx, esophagus and stomach). according to the research of PGHN.

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PEAR

Increasingly proving to be a beneficial mix, the pear also has the mix of sorbitol and fiber (specifically, 4 grams per cup) and can be a great choice to help with bowel regulation.

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WHOLE GRAINS

Whole grains such as oats, quinoa and barley are rich sources of fiber, according to a Mayo Clinic study, containing 4 grams, 6 grams and 16 grams of the nutrient per half cup of raw fiber, respectively. To keep your bowel movements on schedule, try working a bowl of oats (like oatmeal) into your routine, as well as grains like quinoa or bell peppers and sweet potatoes.

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PAPAYA

Papaya is rich in fibers that help to irrigate the faecal cake and give greater volume to the feces. With a high concentration of papain, a digestive enzyme, it helps to accelerate the digestive process and, consequently, stimulates evacuation, according to Mariana Nacif.

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ORANGE

Do you consume the orange berry? According to nutritionist Mariana Nacif, the orange berry is rich in pectin, an excellent fiber for the formation of fecal cake and intestinal health.

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CHIA SEED

Chia seeds may be small, but they contain 10 grams of fiber, making them one of the most concentrated sources of nutrients that support gut health.

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BEANS AND VEGETABLES

In addition to the proteins present in these foods, beans and legumes offer a high amount of fiber, reaching a total of almost 8 grams in black beans, seven in the ficus grain and six in soy considering half a cup of food.