6 foods to include in your diet and end constipation –

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1. Water

The liquid hydrates the fibers present in food consumed during the meal. With this, the fecal cake grows and stimulates bowel movements. Result: the organ works better. The ideal is to ingest at least 2 liters of water per day.

2. Yogurt

The living microorganisms present in its formula regulate the intestinal flora in order to give strength to the digestive system to work well. “Factors such as stress, for example, alter the microbiota, which is why it is recommended to include diet items like the yogurtwhich feed the good bacteria in the intestine”, explains Samanta Brito, nutritionist at Estima Nutrição, in São Paulo.

3. Leafy vegetables

They are rich in vitamins, minerals, water and fiber – which together are essential for making your trips to the bathroom more frequent. Try supercharging your meals with spinach, kale and cabbage.

4. Chia

She is a great ally against the cold, as it works as a natural laxative. “The seed has a substance in its composition that reacts with water, causing it to increase in volume”, explains Samanta. This ends up contributing to the formation of a larger fecal cake, which stimulates evacuation. It is recommended to take 2 tablespoons daily.

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5. Flaxseed

This seed is rich in soluble and insoluble fibers, which favor the absorption of water and perform a sweep in the intestine to clean unwanted toxins. But, to have that effect, it is necessary to consume the linseed ground – it is worth adding it to juices, soups, yogurts and fruits.

6. Oils

Bet on a tablespoon of olive oil or coconut oil per day helps water to be more easily absorbed by the intestine. In addition, oils lubricate the mucosa of the region – and you need to make less effort to eliminate the feces.