Diet for constipation: what foods to eat and which to avoid

Foods that help fight constipation are those rich in fiber, such as whole grains, nuts, and raw vegetables. In addition to fibers, water is also important in treating constipation because it hydrates the bowel movement and makes it easier for stool to pass through the intestine. 

Constipation is normally caused by excessive consumption of sugars, fats and industrialized foods, but it can also be a consequence of the lack of physical activity and the prolonged use of medications such as laxatives and antidepressants. 

Foods that fight constipation

The main foods that help fight constipation are:

·         Vegetables , especially raw and leafy vegetables such as cabbage, cabbage, or lettuce;

·         Shell and bagasse fruits , because they are rich in fibers;

·         Whole grains like wheat, oats, rice, buckwheat, quinoa;

·         Black , white, brown beans, lentils, and chickpeas;

·         Flours high in fibers such as flaxseed, carob, coconut, almonds;  

·         Germ and wheat bran , oats;

·         Dried fruits such as raisins and raisins;

·         Seeds such as flaxseed, chia, squash, sunflower, and sesame;

·         Probiotics , such as yogurts, kefir, kombucha, and sauerkraut, for example, because they help regulate intestinal flora.

Raw and whole foods contain more fiber than cooked and refined foods, and therefore improve intestinal transit. Also, foods rich in water such as pineapple, cucumber and watermelon should be consumed.

Foods to avoid

Foods that cause or worsen constipation and should be avoided are:  

·         Foods rich in sugars such as soft drinks, cakes, sweets, filled biscuits, chocolates;

·         Culinary preparations rich in fats, such as fried or breaded;

·         Complete milk and its derivatives, as they are rich in fats;

·         Fast food or frozen food, lasagna or pizza type;

·         Processed meats like sausages, bacon, sausages, and ham.

Some fruits like banana or plantain when green, as well as guava, can make constipation worse. In addition to this, lack of physical activity and frequent use of laxatives, antidepressants, or heart-fighting medications can also cause this problem. 

How much water and fiber should be consumed

Fibers are substances of plant origin that are not digested by enzymes of the gastrointestinal tract, causing the amount of liquid in the stool of the colon, the intestinal microbiota, the weight and frequency of the stool, and the rate of the colon. The recommended amount of fiber for adults should be between 25 to 38 grams per day in adults and 19 to 25 g in children. 

Water and liquids are responsible for hydrating the fibers from the diet at the level of the intestine, softening the stool and facilitating its elimination. In addition, it also hydrates the entire intestinal tube, making the stool to pass more easily until it is expelled.

In general, at least 2L of water per day is indicated, however, the ideal amount of water varies according to the person's weight, being 35 ml / kg per day. So a person with 70 kg should consume 35 ml / kg x 70 kg = 2450 mL of water per day. 

Sample menu for constipation

The table below shows a sample 3-day menu to combat constipation:

Foods	Day 1	Day 2	Day 3
Breakfast	1 cup plain fruit yogurt + 1 teaspoon oatmeal + 1 teaspoon chia + 2 prunes	1 glass of orange juice with 1 teaspoon of flaxseed + 2 scrambled eggs with 2 whole toasts	1 glass of papaya with 1 teaspoon of chia +1 whole wheat tortilla with white cheese
Morning snack	2 und of plum + 10 und of cashew / merey / cashew	2 slices of papaya	1 banana
Lunch dinner	90 g of Grilled salmon + asparagus with olive oil + 4 tablespoons of brown rice + 1 tangerine	Wholemeal pasta with ground meat and natural tomato sauce + Green salad with olive oil + 1/2 cup of strawberries	90 grams of Grilled Chicken + 4 tablespoons of quinoa + Broccoli salad with carrots + 1 orange
Afternoon snack	1 glass of papaya orange juice with 1 teaspoon of chia + 2 whole toast with 1 scrambled egg	1 plain yogurt with chopped fruit + a handful of grapes	1 slice of whole wheat bread with 1 slice of cheese

The amounts included in the menu vary according to age, sex, physical activity and if you have any associated disease or not, so the ideal is to go to a nutritionist for a complete evaluation and develop a nutritional plan tailored to your needs. 

By maintaining a balanced diet and adequate water intake, it is normal for the intestine to start working well after about 7 to 10 days of diet. In addition to this, it is important to remember that frequent physical activity also helps regulate intestinal transit.