Constipation: What foods help fight the condition?

What foods are good for constipation?

According to Ronimara Santos, refined grains, such as white flour and derivatives, are low in fiber. In this way they can promote intestinal constipation.

Factors essential for bowel function

The nutritionist also points out that bowel speed is driven by three factors. “Water consumption, physical activity and consumption of foods rich in fiber”, list.

Foods that help fight constipation

Fiber-rich foods, such as whole grains, fruits, vegetables, and greens, play an essential role in bowel function.

“They promote intestinal transit, as they play an important role in the formation of fecal cake and in the maintenance of intestinal flora”, explains the nutritionist. Other foods that help in functioning are: flax seeds, chia seeds, rye, quinoa, amaranth, whole wheat, oatmeal, chia and fruit peels, in addition to consuming water.

The way the food is prepared makes all the difference

The way in which food is consumed is also a fundamental criterion to consider to help prevent constipation. “Vegetables can be eaten raw: they have a more consistent property”advises Gabriela Zugliani, nutritionist and sports nutrition specialist.

Nutritionist Ronimara Santos suggests consuming whole or minimally processed foods. “When we liquefy food, we end up destroying the fibers, and these foods end up losing their function in constipation,” explains.