Goodbye constipation: 11 foods that loosen the intestine
Our gut works based on what we eat, so sometimes the situation complicates 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 is not to resort to this type of resource without trying some changes in the diet, after all, just as a bad diet can make us constipated, the opposite is also true.
When we get to include natural foods in our diet, and when we give fiber-rich and whole-grain products a chance, we can already feel the difference in a matter of little time, you know?
Another important tip in this regard is to not forget to drink plenty of water, every day, so that the foods you consume do not become dry within your gut.
If you are the type that suffers a lot at the time of going to the bathroom, beware of the following tips and think fondly about making some changes in the way you feed:
In most cases, a lazy bowel is a good indication that your diet needs more fiber. For a balanced and healthy diet, daily intake of at least 25 grams of fiber for women between 31 and 50 years of age is recommended – this requirement drops to 22 grams after 51 years.
If you do not consume any fiber, it is best to slowly add this item to your diet to prevent swelling, and to make sure the fiber fills its role and flows naturally through the intestine, drink plenty of water. Foods rich in fiber are fruits, vegetables and vegetables, and also those that present in the full version.
2. Raspberry, blackberries and strawberries
These delicious fruits have lots of fiber and to top it off they are not rich in calories so you do not have to eat them for fear of gaining weight. You can eat these items as dessert or even at breakfast along with some kind of cereal.
Here’s another low calorie and delicious source of fiber for your diet. The secret in preparing popcorn is not to choose the ready-made ones, from microwaves, and not to exaggerate in salt, butter and oil.
Beans are a food rich in nutrients and fiber – it’s double that of 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 to your health.
5. Dried fruits
Dates, figs, prunes, apricots and dried raisins are a great way to make a snack between meals and, by breaking it, help your bowel to function better. In the case of prunes, in particular, the cool thing is that they also contain sorbitol, which is a type of natural laxative, so if the complication always remember the plums.
If you do not want to gain weight, it is worth checking the calorie indices 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 bowel. A good way to do this, if you eat bread every day, is to opt for the full version of that food.
The key is to look carefully at the labels of the product and choose the one that is made from whole wheat flour and not from enriched flour, as is the case with some multigrain breads. If you find a loaf that has at least three grams of fiber per slice, better yet.
7. Fiber rich cereal
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 yourself some items like wheat bran, chia seeds or flaxseed.
Like beans, broccoli is rich in fiber and other nutrients that are good for your health, as well as having a low calorie content. At the time of consumption, opt for the raw version of broccoli, since 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 a variety of reasons, and
one of them is certainly the proper functioning of your gut. Rich in fiber, these specific fruits are great choices because they can be consumed with their peels.
Almonds and nuts are choices that are rich in fiber, and that do your gut and your health well in general. The key is to not overdo the dose because 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 roast the potato with your skin, we have a delicious and high fiber food, which is good for the taste and for the functioning of the intestine. For healthier food, leave the fried version of the potato aside, and prepare your own in a better way: cut them the way you prefer, spray them with a little olive oil, sprinkle them with your favorite seasonings and light Into the oven until crisp.
If you have more serious problems of intestinal constipation, with the incidence of bleeding and lots of pain, for example, be sure to seek medical help.