7 unfailing tips to cure constipation

To cure constipation, some lifestyle changes should be made, such as eating more fiber-rich foods, drinking many liquids, consuming less saturated fat foods and regularly exercising.

Constipation, also called constipation, is a condition in which few evacuations cannot be evacuated during the week. It may also cause symptoms such as discomfort in the abdomen or hard and dry feces.

Also read: Constipation: what it is, symptoms, causes and treatment

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In case of suspicion constipation, the ideal is to consult a gastroenterologist. The doctor can better guide the most suitable measures to increase the natural movements of the intestine and favor the formation and elimination of stool, relieving constipation.

Tips for cure constipation

The main tips for healing constipation are:

1. Drink 2 liters of water a day

Drinking plenty of water helps moisturize stools, and is important especially when increasing the amount of fibers in the feeding. When the stools are hydrated, they travel the gut more easily.

2. Consume more fiber

Increasing fiber consumption is important because food fibers help to retain water in the stool and contribute to their formation. They also stimulate the transport of feces by the gut and favor their elimination when evacuating.

The fibers are present mainly in fresh fruits and peel and bagasse, vegetables and seeds such as chia, flaxseed, sesame and sunflower seed.

Also read: Fiber -rich foods (and main benefits)

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This measure should always be accompanied by a good amount of water throughout the day, as excess fibers without water can worsen constipation.

3. Consume less saturated fats

It is important to decrease the amount of saturated fats in the diet, because this type of fat contributes to slow stool transport and can impair the intestinal flora. Saturated fats are present in foods such as pork and sausages.

However, some types of fats are healthier and their consumption may be beneficial for people with constipation.

Some examples of foods rich in healthy fats are avocado, coconut, olive oil, walnuts, nuts, peanuts, flaxseed and sesame. Know the types of fat and what foods you prefer.

4. Do physical activity regularly

Do physical activities regularly stimulate intestinal movements, helping to combat constipation. These activities should be done according to each person’s fitness, starting with a 20-minute walk every day.

5. Go to the bathroom as soon as you feel like

It is important to go to the bathroom as soon as you feel like, because ignoring this feeling can aggravate constipation. This is because some muscles that help hold feces can get “lazy” and end up making evacuation difficult. See the main causes of constipation.

It is common to feel like evacuating right after meals, so this is the best time to try to go to the bathroom. The ideal is to enjoy this sensation, because at this moment the intestine is active in digestion and the movements facilitate the passage of stool.

6. Consume probiotic foods

Probiotic foods, such as natural yogurt, kombucha and kefir, are those rich in good bacteria for the intestinal flora.

These bacteria favor the functioning of the intestine, contributing to the formation of stool and stimulating intestinal movements, for example.

The ideal is to consume probiotics at least 3 times a week, and it may also be necessary to use probiotic tablets that may be indicated by the doctor or nutritionist. Get to know other benefits and other probiotic foods.

7. Do not use laxatives without medical advice

Prolonged use of laxatives that stimulate intestinal movements can worsen constipation, because this type of laxative can affect the sensitivity of the intestine to natural stimuli for evacuation. Therefore, laxatives should not be used without medical advice.

Also read: Laxative: what it is, when it is indicated and risks to health

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NATURAL REVENUE FOR TIMBER

A good natural remedy to cure constipation is the following fruit vitamin:

Ingredients:

• 1 cup of natural yogurt;
• 1 spoon of granola;
• 1 slice of papaya;
• 2 dry plums.

Preparation mode: Beat all ingredients in a blender and drink then, preferably in the morning.

For children’s prison, a good recipe is to make orange juice beaten with papaya and give the child to drink every day. See other examples of homemade home remedies.

Check out the following video a juice option that helps improve the operation of the intestine:

Medical Review:
Tatiana zanin
Nutritionist

Graduated from the Catholic University of Santos in 2001, with professional registration at CRN-3 No. 15097.