Constipation and diet

Constipation is a major inconvenience suffered by a large percentage of the population. If the disease has been diagnosed properly by a doctor and it is clear that is caused by problems in feeding this blog entry can be helpful.

Constipation caused by deficiencies in the diet is directly linked to insufficient intake of fiber. The dietary fiber is present only in plants and can not be digested by human beings. This does not mean that it is not useful. One of its major benefits is to increase the volume and consistency of the stool facilitating intestinal transit. It is advisable to eat about 1 ounce of fiber per day. The major contributions of fiber are coming from fruits, nuts, dried fruits, vegetables, whole grains and legumes. One habit we should acquire is to substitute milky desserts for fruits. The most desirable are the fruits of the forest - cranberries, strawberries - with almost 0.3 ounces of fiber per 4 ounces of flesh, oranges contributing about 0.25 ounces of fiber per 4 ounces and kiwi. If these are not fruits of your liking include anyone cause it would provide in worst case slightly less than 0.01 ounces per 4 ounces, in average. If you prefer juice to fruit, drink orange juice unfiltered, with all the flesh to seize as much fiber as possible. Another pattern to be healthy is the inclusion of vegetables in the diet on a daily basis and legumes at least three times a week. The most effective vegetable is artichoke while a course of legumes - lentils, for example - contributing almost 0.3 ounces of fiber. Select always whole versions of pasta - macaroni, espaguetti and so on - and bread, biscuits, of the same kind. It is a simple change of habit since they are not more expensive and can be found easily. For a treatment of shock, when the problem is there and needs to be solved right now, it is best to consume nuts and dried fruit, especially plum. About 4 ounces of dried plum means 0.5 ounces of fiber, while 4 ounces of nuts are about 0.4 ounces. This treatment is only for desperate cases because plum and nuts provide too much calories and should not be abused.

A good diet, whether looking for fiber effects or not, might be:

Breakfast:

A bowl of whole corn flakes with red fruit and milk or yogurt

Glass of freshly squeezed orange juice with pulp

Half morning:

Whole bread sandwich with any inside (cheese, sausage)

Lunch:

Lentil's soup

Beef or chicken with vegetables garnish

Whole bread

Kiwi fruit for dessert

Dinner:

Boiled vegetables (spinach, broccoli, carrot...)

Fish

Yogur like dessert

Regarding food that incorporates added fiber I am not very much in favour of them because they reflect deficiencies in the diet easily remedied in a natural way. Commercially may work but not fix other defects that have many diets that could be fixed simply eating in a natural way. The same applies to supplements rich in fiber that should also be supervised by professionals. Constipation is fixed with changing dietary habits and at medium-long term, not through magic solutions.