The constipation diet stimulates bowel function, accelerating intestinal transit and reducing a bloated belly. This diet is based on foods rich in fiber and water, which together facilitate the formation and elimination of feces.
Drinking at least 1.5 to 2 liters of water or unsweetened tea per day is important because without water, feces become dehydrated and trapped in the intestine, causing constipation. Furthermore, doing some type of physical activity such as walking or swimming stimulates the “lazy” intestine, making it more active.
It is also important to remember that the frequent use of laxatives harms and addicts the intestine, causing it to function only with the use of medication, and its long-term use is not recommended.
What to eat
Foods that should be prioritized to combat constipation are:
- Vegetables: lettuce, kale, arugula, chard, watercress, celery, broccoli, spinach, turnip;
- Fruits: papaya, peach palm, pear, plum, orange, pineapple, peach, raisin, fig and apricot;
- Cereals: wheat germ, wheat bran, thick rolled oats, quinoa;
- Whole Foods: wholemeal bread, brown rice and wholemeal pasta;
- Seeds: chia, flaxseed, sesame, pumpkin and sunflower seeds;
- Natural probiotics: iogurte natural, kefir.
Furthermore, it is also important to drink at least 2 liters of water per day, as this allows the fibers in the diet to remain hydrated, increasing the fecal volume and facilitating its elimination.
It is also recommended to avoid foods rich in fat, sugar and processed and industrialized foods, as they can constrict the intestine and worsen symptoms. See in more detail the foods that should be avoided.
Menu for constipation
The following table provides an example of a 3-day menu to combat constipation:
It is important that a nutritionist is consulted so that it is possible to recommend a dietary plan that is best suited to the person and in accordance with their nutritional needs and objectives.
Tips to combat constipation
In addition to a diet rich in fiber and water, it is also important to combat constipation:
- Avoid consuming foods rich in sugar, such as soft drinks, sweets, chocolates and cakes;
- Avoid adding sugar to juices, teas, coffees and milk;
- Avoid the consumption of fried foods, breaded foods, packaged snacks and fast food;
- Prefer skimmed milk and dairy products;
- Prefer the consumption of raw vegetables and unpeeled fruits;
- Add seeds such as flaxseed and sesame to yogurts and salads;
- Do physical activity at least 3 times a week;
- Go to the bathroom whenever you feel like it, as holding it in encourages constipation.
In addition, some home remedies, such as papaya smoothie with flaxseed, senna tea and cascara sacred tea, are also good options to help loosen the intestines. Discover more home remedies to loosen your bowels.
See nutritionist Tatiana Zanin for fruit suggestions that help combat constipation:
Laxative recipes for constipation
1. Persimmon juice with orange
Ingredients:
- 3 persimmons;
- 1 glass of orange juice;
- 1 tablespoon of flaxseeds.
Preparation mode:
After washing and removing the seeds, place the persimmons in a blender along with the orange juice and blend well, then add the linseed and sweeten to taste. The individual with constipation should drink this juice twice a day, for 2 days, to loosen the intestines.
2. Orange juice with papaya
Ingredients:
- 2 orange slices with pomace;
- 1/2 papaya;
- 2 dried plums;
- 1 spoon of wheat bran;
- 1 glass of water.
Preparation mode:
Blend all the fruits in a blender with the water and add the wheat bran. At the end you can sweeten it with honey or stevia sweetener.
Constipation is characterized by dry stools, in small quantities, and spending several days without going to the bathroom. This disorder can affect individuals of all ages, and when, despite exercising, drinking water and consuming fiber daily, the problem persists, you should see a doctor to investigate other possible causes.
3. Omelet with pumpkin seeds
The variety of nutrients in the omelet with seeds, which should be served with a salad, contributes to a meal very rich in vitamins and also in fiber to form a diet for constipation.
Ingredients:
- 3 pumpkin flowers;
- 2 eggs;
- 1 tablespoon of wheat flour;
- 30 g of chopped onion;
- salt and parsley to taste.
Preparation mode:
To make this omelet, beat 2 egg whites and add the yolks, mixing manually with a fork or whisk and add the other ingredients, mixing gently.
Place a frying pan on the fire with a little olive oil and a teaspoon of butter or margarine, just to grease the bottom. Once it is hot, add the mixture to the frying pan and reduce the heat. Using a plate, turn the omelet after 3 minutes and fry for another 3 minutes. The time may vary depending on the pan and flame intensity.
When serving, garnish with 15 grams of pumpkin seeds and a pumpkin flower. This meal for two people is complete with a lettuce, tomato, carrot, corn and apple salad.
