Diet for constipation
Also read our topic:
- constipation
- Home remedies for constipation
The very common in the western industrialized countries Constipation is only in a few cases the result of an organic disease. The reason for this is mostly a lack of exercise and the profound change in diet since the 1930s. The consumption of whole grain products (Strength, complex carbohydrates) and fiber goes down. In contrast, the consumption of Fats, protein and refined carbohydrates (sugar, white flour) continuously.
Starch and fiber that enter the large intestine are excreted in the stool unchanged to a lesser extent and increase the weight of the stool through water retention. For the most part, they are broken down by the intestinal flora and increase the weight of the stool by increasing the bacterial mass. This natural laxative effect is lacking in today's eating habits. Around 30 to 60% of adults in Germany suffer from constipation, with women being affected twice as often as men. The use of laxatives (through habituation, higher and higher doses are necessary) ultimately only leads to an intensification of the symptoms because these drugs reduce the sensitivity to stretching stimuli in the intestinal wall. In addition, prolonged use of laxatives can lead to potassium deficiency. A change in diet to a high-fiber diet with a lot of fiber, i.e. whole grain products, vegetables, salads and fruit, is inevitable. Regular exercise should not be forgotten. The laxative dose should be gradually reduced and the amount of fiber should be increased slowly at the same time. In this way, certain symptoms, such as a feeling of fullness and initially increased constipation, can be avoided. These symptoms are only temporary when you change your diet and resolve on their own after a while. If the intestine has been used to laxatives for a long time, it can take weeks and months to function properly again. Read our topic: Mucofalk
Diet recommendations for constipation
It is possible to fortify normal meals with fiber such as wheat bran or crushed flaxseed (drink a lot). However, it is healthier for the intestines to prefer natural foods rich in fiber:
Whole grain products such as whole grain bread or cereal flakes, legumes, vegetables, fruits, potatoes, dried fruits and nuts. The German society for nutrition usually recommends a fiber intake of 30g Every day. At Constipation become 40g striven for daily. These 40 g of fiber are contained in, for example:
150 g wholemeal bread (12 g), 100 g mixed rye bread (8 g), 250 g potatoes (5 g), 200 g carrot vegetables (7 g), 150 g fresh apples and 150 g orange (together 8 g).
The change in diet is best done slowly and gradually. You can start with an increase in fruit- and Quantities of vegetables and then white bread is replaced with mixed bread and then with whole grain bread. Breakfast with wholegrain cereal flakes, yogurt and fresh fruit is highly recommended. In order for the dietary fiber supplied to swell sufficiently and the stool to become more slippery, it is essential to ensure that there is sufficient fluid intake. 1.5 to 2 liters should be drunk daily. In hot weather or exercise accordingly more. Water, mineral water, diluted natural fruit juices and tea are suitable. If wheat bran has to be eaten in order to avoid a "bran plug", a quarter of a liter of water is consumed for every 1 to 2 tablespoons of bran!
Summary
Diet for constipation
Diet rich in fiber (at least 30 g of fiber daily) made from whole grain products, vegetables, lettuce, fruit, legumes, potatoes.
- Slow and gradual changeover to a high-fiber diet.
- Adequate hydration (at least 1.5 to 2 liters per day)
If the diet change described above is not possible, wheat bran, for example, can be added to normal meals (together with yoghurt, buttermilk or mixed with muesli). In any case, drink plenty of water here! At least a quarter of a liter of water should be drunk per 1 to 2 tablespoons of bran.
