Constipation is a problem that few people want to talk about, even to those closest to them. And this problem is very serious - it disrupts the usual course of life, causes a lot of discomfort. If you constantly feel heaviness, pain below, it is very difficult to rejoice. And it is important to fight constipation - not only by changing the diet, but also by changing the diet.
The main causes of constipation
The main reason is the ongoing changes in the intestines and are far from the most positive. So, often constipation is a symptom of the development of a chronic disease (ulcer), the appearance of polyps.
Therefore, if such a problem worries too often, it is important to visit a doctor - perhaps the problem cannot be corrected by changing the diet.
There are other reasons that can cause intestinal weakening:
- hypodynamia or limited movement;
- improper nutrition, especially often this happens with the abuse of animal proteins, semi-finished products, refined products.
In addition, some diets can lead to this, so you need to be very careful with them.
Many people treat constipation with pills without a doctor's supervision. As a result, this leads to the fact that a person's intestines simply stop working - he cannot empty himself. The best and safer option is to change your diet to include those rich in plant fiber, fiber, sugar.
What fruits should you include in your diet?
By consuming these products, you can definitely avoid toilet problems.
Plum
It is enough to consume 10 plums a day to avoid problems with emptying. But it's important not to overdo it, especially if you have an important event the next day, such as a hike, a trip with friends, or a prom.
The main advantage of plums is sugar (sorbitol). This substance is not absorbed, but it leads to the flow of a large amount of water into the intestines. According to doctors, 5 g of sugar is enough to cause diarrhea. Moreover, 100 g of fresh fruit contains almost 2 g of this substance.
Moreover, in dried plum sorbitol is three times more than in fresh fruit. Therefore, if constipation is too long, you should definitely include prunes in the diet.
Pears
Another important fruit to eat. And this is also due to sorbitol in the pulp.
In one large fruit - about 4-5 g of this substance, in 100 g of dried pear - at least 10 g of sorbitol.
With this problem, it is best to eat pears along with the peel, since it contains a lot of dietary fiber. They activate intestinal peristalsis.
Bananas
Bananas are high in fiber, a substance that will kickstart your bowels when you are constipated Also, fruits contain a lot of potassium, which is necessary to normalize the water-electrolyte balance, which is disturbed by constipation. And due to the presence of fructose in the composition, the number of beneficial bacteria in the intestine increases, which is very important for the normalization of microflora.
Apples
There is a lot of pectin in the pulp and skin of ripe apples. This polysaccharide retains up to 20% water, which increases the volume of the chyme.
By the way, drinking 1 tablespoon of vinegar in the morning (per 200 ml of water), you can normalize bowel function in a couple of days and even cope with severe constipation.
Kiwi
The pulp of one medium kiwi contains about 2.5-3 g of fiber. This is a great way to stimulate the digestive tract. According to the latest research, you need to eat at least 2 kiwis a day to help relieve constipation. And if you eat one fruit a day, which is an excellent prevention, you can simply avoid this problem.
Avocado
Avocado is a very healthy product. But its main advantages are plant fibers and potassium, which are just needed to stimulate intestinal motility.
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