Products that can prevent the onset of constipation.
Proper nutrition with constipation is provided by eating foods rich in fiber: fruits, vegetables and whole grains. Fiber ensures the stable functioning of the digestive system, promotes softening of the products of vital activity and improves their patency in the large intestine. A lot of fiber in the skin and leaves of plants and their fruits. A leafy vegetables are doubly more useful, because in addition to fiber they are rich in magnesium. Use fiber should be increased gradually, so that there is no diarrhea.
Daily it is necessary to consume 25-35 g of fiber. It is useful to have breakfast with sweet oatmeal replacing sugar with prunes. Prunes have the properties of a mild laxative, it stimulates the musculature of the large intestine. Eating five prune berries, you consume 3 g of fiber. Every day you need to eat four berries, and the prunes are digested better than boiled or pre-soaked. Do not be overly prone to prunes, as possible indigestion.
Laxative property and coffee, as a hot liquid promotes the emptying of the intestine. It is possible that it also stimulates the musculature of the intestine. Of course, coffee is not a permanent solution to the problem of constipation, given its diuretic properties, but for a short time it will help to alleviate the problem. Get rid of constipation will help lemon juice, dissolved in hot water. Lemon juice activates the secretion of bile, which leads to an improvement in the contraction of the intestinal musculature. So, every day you need to drink one or two cups of coffee or a mug of hot water with 2 tbsp. spoons of lemon juice.
With constipation, food should include excess water, as water is necessary for the manifestation of fiber properties. If you consume little water, then it is absorbed from the contents of the intestines, making the stool hard, and making it difficult to defecate. A person should drink from two to three liters of water a day.
It increases the amount of intestinal contents and flaxseed oil. Warm milk with the addition of a teaspoon of ground flax seeds is useful for drinking at night. You can also sprinkle porridge, mashed potatoes or flakes with two tablespoons of flax seeds.
Europeans at the end of the meal eat spinach, as the fiber improves the passage of food through the digestive system. It is also useful to eat fruit before eating for an hour or after eating an hour later.
To prevent constipation, you should eat foods containing magnesium, because it is an excellent laxative. Magnesium is rich in seeds, nuts, as well as vegetables of dark green color.
Products that need to be excluded from the diet.
To properly eat with constipation, the menu should exclude milk and all dairy products. Sometimes constipation arises from intolerance to milk protein. Promotes constipation and food, excessively saturated with proteins. Also, constipation can be provoked by foods that are cleansed of fiber: white bread, white rice and pasta from white flour. Such products must be replaced with products from wholemeal flour. With constipation, you do not need to drink alcohol, because it is a diuretic, and with constipation the body needs excess fluid.