The nutriologist reveals which foods to consume and which to avoid to combat constipation, as well as teaching tricks capable of restoring intestinal rhythm
Also called constipation or intestinal constipation, the famous “trapped intestine” causes great discomfort, which can include abdominal pain, discomfort and abdominal discomfort.
Typically, the most common causes are a low-fiber diet, little fluid intake, a sedentary lifestyle and excessive consumption of animal proteins. Therefore, food is essential to change the rhythm of the intestine.
Symptoms of trapped intestine
According to Dr. Gabriel F Coura Bastos, nutritionist at Center M – Women’s Medical CenterSymptoms of constipation include:
- Decreased frequency of bowel movements, less than 3 times per week;
- Change in the structure of the stool, that is, stool of a rounded shape, as if it were several balls;
- Dry stools, which can damage the anus and cause bleeding;
- It is necessary to make a lot of effort to be able to evacuate.
Importance of food
According to the doctor, diet is a major factor in constipation. This is because food contributes to the formation of the fecal cake, to the peristalsis of the intestinal muscles and, furthermore, to the composition of the bacteria that make up the intestine. In general, food helps hydrate the fecal cake.
The foods that help relieve constipation, according to the nutritionist, are:
- Fiber-rich foods (such as fruits, vegetables, legumes, whole grains and seeds);
- Fermented foods (such as yogurt and kefir);
- Foods rich in magnesium (such as avocado and spinach);
- Extra virgin olive oil.
“However, foods rich in saturated fats, foods with added sugars, fried foods, processed foods, processed meats, excess alcohol, excess caffeine, foods low in fiber should be avoided”, warns the expert.
Other ways to deal with constipation
In addition to diet, some simple gestures can help restore intestinal rhythm. In this sense Dr. Gabriel recommends:
- Don’t get distracted when you need to evacuate;
- Increase water and fluid intake throughout the day;
- Avoid drinking coffee during the day;
- Diversify your fruit consumption during the week;
- Practice regular physical exercise;
- Don’t ignore the urge to go to the bathroom;
- Establish a routine for evacuation;
- Perform an abdominal massage to stimulate intestinal contraction.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
