Goodbye constipation: 11 foods that loosen the gut

Our gut works based on what we eat, and that’s why sometimes the situation gets complicated after a weekend of exaggeration and unhealthy eating, for example.

Although there are medicines that promise to make the intestine work like a clock, the ideal thing is not to resort to this type of resource without trying some dietary changes, after all, just as a bad diet can make us constipated, the opposite is also true. real.

When we start to include natural foods in our diet, and when we give fiber-rich and wholegrain products a chance, we can already feel the difference in a short time, you know?

Another important tip in this regard is not to forget to drink plenty of water every day, so that the foods you consume do not dry out inside your intestines.

If you are the type who suffers a lot when going to the bathroom, pay attention to the following tips and carefully consider making some changes to the way you eat:

1. Fibers

In most cases, a sluggish gut is a good indication that your diet needs more fiber. For a balanced and healthy diet, a daily intake of at least 25 grams of fiber is recommended for women between 31 and 50 years of age – this need drops to 22 grams after the age of 51.

If you don’t consume any fiber, the ideal is to add this item to your diet gradually, to avoid bloating, and to ensure that fiber fulfills its role and flows naturally through the intestine, drink plenty of water. Foods rich in fiber are fruits, vegetables and vegetables, and also those presented in the whole version.

2. Raspberry, blackberries and strawberries

These delicious fruits are high in fiber and, to top it off, they are not high in calories, so you don’t have to eat them for fear of gaining weight. You can eat these items as a dessert or even for breakfast along with some kind of cereal.

3. Popcorn

Here’s another low-calorie, delicious source of fiber for your diet. The secret, when preparing popcorn, is not to choose ready-made, microwave popcorn, and not to overdo it with salt, butter and oil.

4. beans

Beans are a food rich in nutrients and fiber – they have twice as much as most vegetables. Half a cup of beans is enough for your body to receive 9.5 grams of fiber – not to mention the iron, which is present in this legume and essential for your health.

5. Dried fruits

Dates, figs, prunes, apricots and dried raisins are a great way to snack between meals and help your gut work better. In the case of plums, in particular, the cool thing is that they also contain sorbitol, which is a type of natural laxative, so if things get complicated, always remember the plums.

If you don’t want to gain weight, it’s worth checking the calorie content of dried fruits, which can be prepared with added sugar many times.

6. Wholemeal bread

A good way to get rid of constipation is to adopt daily eating habits that can improve the health of your gut. A good way to do this, if you eat bread every day, is to opt for the whole-grain version of this food.

The secret is to look carefully at the product labels and choose one that is made with whole wheat flour and not enriched flour, as is the case with some multigrain breads. If you can find a bread that has at least three grams of fiber per slice, even better.

7. Cereal rich in fiber

Here’s a tasty and healthy way to start your day. If you like cereal for breakfast, bet on a product that has fiber or add some items yourself like wheat bran, chia seeds or flaxseeds.

8. Broccoli

Like beans, broccoli is rich in fiber and other nutrients that are good for health, as well as being low in calories. At the time of consumption, opt for the raw version of broccoli, as cooking can reduce its fiber content – if you prefer cooked, opt for the grilled or roasted version.

9. Plums, pears and apples

Fruits are powerful foods that deserve to be part of your diet for the most diverse reasons, and one of them is certainly for the proper functioning of your intestines. Rich in fiber, these specific fruits are great choices because they can be eaten with their skins.

10. Nuts

Almonds and walnuts are fiber-rich options that are good for your gut and your health in general. The secret is not to exaggerate the dose, as these items are usually more caloric – a good amount is the one that fits in the palm of your hand.

11. Baked Potatoes

When we bake the potato with its skin on, we have a delicious food rich in fiber, which is good for the taste and for the functioning of the intestine. For a healthier diet, leave out the fried version of the potato, and prepare yours in a better way: cut them the way you prefer, spray them with a little olive oil, sprinkle them with your favorite seasonings and bake. them in the oven until crispy.

If you have more serious problems with constipation, with the incidence of bleeding and a lot of pain, for example, be sure to seek medical help.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.