#Constipation #gut #health
Social and civilizational development, and therefore: a change in lifestyle to a less active one and the consumption of highly processed food, are one of the main causes of constipation. It is estimated that approximately 30% of the population suffers from constipation, and although it usually does not indicate any serious disease, it effectively reduces the quality of our life.
We usually talk about constipation when the number of bowel movements is less than 3 times a weekbut they may also be accompanied by other subjective symptoms (e.g. feeling of incomplete discharge, difficulty passing stools). The basic division stands out primary constipation (occurring more often, usually not having a single cause) and secondary (resulting from a disease state). Therefore, if we observe disturbing changes in the rhythm of bowel movements, it is worth seeking medical advice.
Among constipations, we can also distinguish the more common ones atonic constipationassociated with a significant weakening of peristaltic movements and slowing down of intestinal transit, and spastic constipationwhich causes intestinal spasm. In some cases, they may occur intestinal inflammation. Spastic constipation may alternate with diarrhea.
The most common causes of constipation are:
- incorrect diet, rich in highly processed products, high in animal fats and simple carbohydrates, and containing too little dietary fiber;
irregular eating; - sedentary lifestyle and little physical activity;
- obesity;
- ignoring the need or avoiding a bowel movement;
- abuse of laxatives;
- taking a significant amount of medications;
- travel;
- hormonal disorders (e.g. hypothyroidism);
- pregnancy;
- depression;
- colon cancer.
Lifestyle change – increasing dietary fiber and fluid intake and regular physical activity (daily 2-5 km walk or run for half an hour, swimming) are the first elements in the treatment of constipation. A properly balanced diet is also theirs effective prevention.
People in whom they occur atonic constipationshould increase the amount of source products in their diet dietary fiber – whole grain cereal products, vegetables and fruit (also dried). Fiber, by swelling in the intestines, increases the volume of feces, stimulates the intestinal movements and accelerates intestinal transit. In case of constipation, it is recommended to increase fiber up to 50-70 g per day. People who have so far consumed a small amount of fiber should make changes introduce graduallye.g. by replacing slices of light bread with whole grain bread, or starting from ½ teaspoon by adding more and more bran to meals.
When following a diet rich in fiber, it is necessary to increase the amount of fluids consumed to approx. 2.5-3 liters per daypreferably good quality water. Lack of adequate water prevents the fiber from working and may even lead to effects opposite to those intended. In some cases it is also beneficial drinking water at room temperature on an empty stomach. You can soak it in this water overnight dried plums or add honey.
Because contained in products rich in fiber phytic acid reduces the absorption of mineralsit is also necessary to increase the supply calcium, iron or magnesium.
|
Product |
Dietary fiber content (g) in 100g of the product |
|
Wheat bran |
42.4 |
|
Almonds |
12.9 |
|
Hazelnuts |
8.9 |
|
Brown rice |
8.7 |
|
Raspberries |
6.7 |
|
Pumpernickel bread |
6.4 |
|
Buckwheat groats |
5.9 |
|
Wholemeal rye bread |
5.9 |
|
Graham rolls |
5.4 |
|
Green beans |
3.9 |
|
Carrot |
3.6 |
|
Beetroot |
2.2 |
|
Pear |
2.1 |
|
Kiwi |
2.1 |
|
Red pepper |
2.0 |
|
Strawberries |
1.8 |
Kunachowicz H. et al. Tables of composition and nutritional value of food, ed. PZWL
In addition to dietary fiber, fermented milk products containing dairy products have a beneficial effect on constipation probiotic bacteria. They are part of the natural intestinal microflora and support digestion and absorption of nutrients have a beneficial effect on the mucous membrane and the gastrointestinal passage.
To avoid in turn:
- products having constipating effect – noodles, white bread, white rice, semolina, potato flour, bananas,
- strong tea,
- dry red wine,
- berries,
- sweets – chocolate, cakes, cream cakes,
- fatty products – fatty meats, cream, lard, fried foods,
- products that may cause flatulence – legume seeds, e.g. beans, peas, broad beans, cruciferous vegetables,
- carbonated drinks.
In case of occurrence spastic constipation it is necessary to limit foods irritating the digestive tractyou should also not introduce too large amounts of dietary fiber (dark bread, thick groats) – it is allowed, however, in the form of cooked vegetables, purees and purees. Products that enhance fermentation processes in the intestines, such as water with honey, fruit juices, yogurt or kefir, are also recommended. There should be meals easily digestible, with a small amount of fatand delicately spiced.
It should be remembered that dietary recommendations should be modified depending on the individual needs of patients, therefore, before starting a diet, it is worth seeking advice from a dietitian who will develop an effective treatment plan.
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Did you know that the active ingredients that support proper bowel movements are: |
The above article is for informational purposes only and does not replace a visit to a doctor or other specialist.
