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Diet for constipation in adults
Despite the fact that constipation is usually an extremely delicate topic and clearly not suitable for maintaining small talk, for most people it is relevant. That is why information about the peculiarities of the diet for constipation in adults is very important: it is necessary to know how to help yourself in a “difficult moment”, but friends and colleagues are usually not asked for advice on this matter.
Main element diets for constipation in adults Is fiber. It is fiber that ensures good intestinal motility and the smooth operation of the digestive system as a whole. Fruits, vegetables, with rare exceptions, whole grains, beans are especially rich in fiber. The largest amount of fiber is found in the peel, stems and leaves, so you should not, for example, peel apples or pears.
If we talk more about vegetables, then in diets for constipation, preference should be given to dark green leafy vegetables (spinach, broccoli, cauliflower) – this color indicates that foods are rich in magnesium. And for constipation nutrition, they are doubly useful. However, it is important to consult your doctor!
An excellent way to prevent constipation is to introduce into your daily diet (preferably in the morning) the use of oatmeal with prunes and without sugar. In general, prunes should be included in the daily diet for constipation, since this dried fruit, due to the content of fiber and such a substance as sorbitol, has a pronounced laxative effect. It is best to eat 3-4 prunes in the morning, soaked in water overnight.
In addition, take into account the recipe that Europeans are now using – they “took the fashion” to end each meal with not a dessert, but a vegetable salad. This tactic also fits perfectly into the diet for constipation in adults – do not start lunch or dinner with a salad, but end with it. Vegetables rich in fiber and magnesium help all food pass through the digestive tract.
What to drink while dieting for constipation?
Coffee lovers, as a rule, do not have problems with constipation. Why? Because coffee usually speeds up digestion and stimulates bowel movements.
Particularly potent recipe: have a strong cup of coffee with milk and an apple. As a rule, the body responds within the next half hour. And also – do not neglect water, nutrition for constipation in adults means drinking up to 2-3 liters of water per day. For flavor and more benefits, you can add pieces of fruit or berries to the water.
What is unacceptable in the diet for constipation in adults
For constipation in adults, especially chronic ones, it is necessary to exclude products from white flour (pasta, bread) and white rice from the diet – these products are traditionally recommended for the opposite problem, with diarrhea. Since these foods are practically devoid of fiber, which contributes to regular bowel movements. In addition, one should be careful about consuming large amounts of animal protein – an excess of it often causes constipation.