This is a common condition for everyone and at any age, so it is important to treat it on time. It is best to eat foods that are rich in fiber and provide the body with nutrients.
Constipation is described as having fewer than three bowel movements per week, or when you go to the bathroom and cannot relieve yourself. This is a common condition for everyone and at any age, so it is important to treat it on time.
According to the medlineplus.gov website, the symptoms that are present in people with constipation include bloating, pain, and difficulty in having a bowel movement, so they put in extra effort trying to have a bowel movement, which is dangerous and not recommended.
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) in the United States, there are several causes of this intestinal problem: due to the slow movement of feces through the colon, due to pelvic floor disorders in women, colon surgery or functional disorders gastrointestinal tract, such as irritable bowel syndrome.
Similarly, other factors that make people unable to go to the toilet are related to the use of certain medications or vitamins if they do not consume enough fiber or water, lack of exercise, or not going to the toilet when the body is asking for help. this. (Wait).
With chronic constipation, the body begins to give certain signals that indicate the need to see a doctor. So don’t wait until you get to this point. Watch your health.
Lumpy or hard stools and severe difficulty in defecation are signs of constipation.
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The Mayo Clinic described the sensation as “a feeling of blockage in the rectum preventing bowel movements, as if you can’t empty your rectum completely or you need help to empty your rectum.”
On the other hand, it is considered a chronic disease if two or more of the mentioned symptoms are observed within three months.
It is a good idea to check with your doctor and let you know if the problem is mild or serious, or if he or she will need to provide you with medication to deal with it.
“Treatment for chronic constipation depends in part on the underlying cause. However, in some cases, the cause is never found, ”says the Mayo Clinic article.
If this problem is left untreated, it can lead to hemorrhoids, fecal retention, or fissures, among other consequences.
A very important key to eradicating constipation is food. Avoid processed foods and fast food; Eat more fiber-rich portions.
But don’t worry. Below, we share a list of fiber-rich foods that can help you prevent or fight constipation as they act as natural laxatives.
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Fruits
Most fruits are said to be used to relieve constipation. However, papaya, peach, plums, grapes, apples, mangoes, kiwis, oranges and strawberries are the most suitable for you to fight this disease as these fruits are high in fiber.
Vegetables
Like fruits, vegetables have tremendous power over the human body. And the fact is that they are not only healthy and tasty, but also prevent some conditions, such as constipation. So eating servings of cauliflower, broccoli, carrots, lettuce, kale, avocados, asparagus, spinach, and more at every meal will help keep your body healthy and rid you of intestinal disease.
Nuts and legumes
Nuts generally contain a high percentage of fiber, with almonds having the highest percentage, with 12% of this nutrient. But you can also eat pistachios, raisins, peanuts, and nuts. They are recommended to eat after every meal or as a snack. While the legumes you can consume are white beans, chickpeas, lentils, and soybeans.
Flakes
In addition to being nutritious and strengthening for the body, grains are also essential to prevent or relieve constipation. So add wheat flour, oats, rice, whole grain bread, cookies, pasta and more to your diet.
laxatives
Some people with bowel problems turn to laxatives or stool softeners. There are products in the form of tablets, powder or liquid, it is advisable to follow the instructions of a professional. If you are already undergoing treatment or are looking for a way to avoid chronic constipation, follow the tips above, they will improve the quality of your life.
How to avoid constipation?
Stress is one of the triggers for constipation, so it is recommended that you do something to control the tension. The FamilyDoctor website provides some tips on how to change your response to stress: exercise, eat well, get enough sleep, meditate, have fun, and cheer up, among other things.
To drink a lot of water
Experts agree that for the best fiber to work, you should consume plenty of water and other liquids, such as broths, fruit and vegetable juices. “This change should make the stool softer and lighter,” explained the US National Institute of Diabetes, Digestive and Kidney Diseases.
Olive oil
“Cold-pressed oil and healthy fats in general lubricate the fecal bolus. Dressing salads or vegetables with more oil helps improve intestinal transit,” emphasizes sitecuerpomente.com.
stop junk food
If you want to avoid or combat this discomfort, avoid fast food or processed foods, as they are low in fiber. Say goodbye to french fries, hamburgers, hot dogs and pizza, because they will not help you improve your health, on the contrary, they will affect your body.
