Weekly menu for constipation and diet keys to be more regular

He constipationit is a common digestive condition. 12% of the world population suffers from it. and Spain stands out above the European average, with an incidence of 20.8%, with women suffering the most.

Constipation appears because there is an alteration of the digestive symbiotic microbiota or a low peristaltic activity of the stomach and intestine. This lack of movement causes the food bolus to not advance at the speed it should.

Stress, an unbalanced or restrictive diet, lack of physical activity, dehydration, the consumption of medications that affect intestinal function, bacterial overgrowth in the digestive system or certain hormonal problems would be some of the reasons that could trigger this ailment. . Even treatment with pharmacy laxatives can have a rebound effect on constipation itself. However, In most cases, modifying the diet is an adequate strategy to solve it.

Is it convenient to change the menu and diet?

In general, a retention of fecal matter in the intestine for too many hours indicates latent constipation. There may be an acute period (one week, for example, very common when traveling) or it may become chronic, when the rate of deposition is slow and less than three times a week are evacuated for a long period of time.

It is essential for our body to evacuate more than 3-4 times a week. The ideal is to go to the bathroom daily, but it is difficult to establish what is normal, since it can vary a lot between people. Even so, if the stool becomes dry, a small amount is evacuated, there is a feeling of not having emptied the colon correctly and there is difficulty in evacuating, it is clear that you are suffering from constipation.

In either case, it is convenient to adapt the diet to favor intestinal transit and avoid the constipation side effects:

contaminated organism. When the fecal bolus remains in the intestines for too long, waste accumulates on the walls of the colon, thus increasing the probability that the body will reabsorb the substances that should be eliminated. The consequence is a greater exposure to toxins that increase the risk of the appearance of diseases, ranging from colitis to cancer.Mood changes. Constipation also affects the production of serotonin in the intestine (a neurotransmitter related to the feeling of well-being), which is why it is common for it to be accompanied by apathy, bad mood and tiredness.Low defenses. Another affected system is the immune system, which makes the body more vulnerable to all kinds of diseases.

How is the diet against constipation?

These are the conditions that an anti-constipation diet or menu must meet in order for the intestine to reactivate:

Take a lot of fiber. The fundamental requirement to improve the intestinal rhythm is that the fecal bolus be large enough, and for this, a lot of fiber is needed, which will come through the diet. Fiber, in addition to increasing the volume of the bolus, has another important task: absorbing liquid, which allows stool to move easily through the digestive tract.Liquids and more liquids. It is necessary that the fecal bolus is well hydrated. For this reason, throughout the day, it is essential to chew and salivate food well, drink water and take infusions and broths. Rich in probiotics and prebiotics. In this case, as in other situations that affect health, it is essential to take care of the intestinal microbiota with probiotic (fermented) and prebiotic foods (different types of fiber) that serve as nutrients for the bacteria. Include in your daily menu kefir, umeboshi (in paste or in vinegar), kombucha tea, sauerkraut, miso soup…. If you suffer from bacterial overgrowth, see a therapist.A little fat. It is essential that the fecal bolus is well lubricated, something that is achieved with a sufficient dietary intake of healthy fats. These will soften the stool and help pass it out.Magnesium. This mineral favors intestinal transit. You can take magnesium carbonate or citrate sulfate at night in the dose indicated by the manufacturer.Linen. Let a tablespoon of flax seeds rest overnight in half a glass of water. In the morning, discard the water and take the seeds with a little warm water on an empty stomach.Seawater. You can drink a “shot” of seawater daily on an empty stomach, diluted in half a glass of warm water.Floors. Another option is to take a glass of lukewarm water with a little lemon juice, 1 ml of plant extract with liver-biliary action (boldo or dandelion) and a tablespoon of extra virgin olive or flax oil. Also take note of what are the best foods against constipation.

Download a weekly menu against constipation

A diet rich in fiber will improve your intestinal transit. To make it a little easier for you, here is a healthy and effective proposal. Download here a weekly menu and say goodbye to constipation.

DOWNLOADABLE ANTI-CONSTIPATION MENU

Other habits that facilitate intestinal transit

Move on. The practice of habitual physical activity is important, since it acts as a massage that favors the mobility of the intestine. The muscles of the abdomen work together with the intestines, stimulating them to facilitate evacuation. They also promote greater blood supply, much needed to give more activity to the intestines.Don’t hold back! Avoiding constipation also involves going to the bathroom as soon as you feel like it, without unnecessarily delaying the moment. In the same way, you have to take the necessary time in the bathroom to achieve a bowel movement without distractions or urgency.Chew well. Chewing is very important, even for many other digestive or non-digestive conditions. For this reason, chew your food a lot and salivate well what you eat, because in this way you facilitate the work of your digestive system. Digestion begins in the mouth.Try to be regular. Whenever possible, it is advisable to have a bowel movement at the same time.Use a stool in the bathroom. Placing it under the feet improves the position of the colon, allowing the body to evacuate correctly.Take a break. Emotions and stress are closely connected to the gut and the brain, so it is key to manage feelings and the pace of life.Learn to let go I explain to my patients how on an emotional level it is also interesting to let go of what cannot be controlled, which does not depend on us. Achieving this will also help us to let go when it comes to evacuating, thus avoiding constipation.