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Constipation:12 foods to eat when you are constipated

What are anti-constipation foods?

Dietary Fibre are natural anti-constipation. Humans should consume 25 to 30 g per day to improve intestinal transit and soften stools.

To cure constipation, choose foods rich in insoluble fiber . Consume for example fruits, vegetables, citrus fruits, etc.

Anti-constipation foods are:

  • Vegetables:green beans, asparagus, beets, peas, cauliflower, spinach, carrots, fennel;
  • Legumes:peas, broad beans, kidney beans, lentils;
  • Oilseeds:hazelnut, walnut, almond, sesame, peanut, etc.;
  • Grains:buckwheat, quinoa, millet, brown rice, amaranth, etc.;
  • Fruits:citrus fruits, mangoes, prunes, kiwi, mangoes, passion fruit;
  • Starches.

Constipation:favor prebiotics and probiotics

To cure constipation, eat foods rich in prebiotics and probiotics, as they contain an interesting fiber content. Some of the most effective include:

  • Yoghurt
  • Vegetable cheeses
  • Raw sauerkraut
  • Lacto-fermented foods;
  • Chicory
  • Etc

Vegetable oils rich in omega 3, 6 and 9 are also to be consumed to prevent constipation.

Note that if you eat high fiber foods, you will feel bloated. So, consume it in limited quantities. Over time, you can gradually increase fiber intake to promote defecation.

Constipation:is it necessary to drink?

To cure constipation, drink water and fruit juice regularly. Also eat soups.

Indeed, water softens the stool and accelerates defecation. Doctors recommend a volume of 1.5 to 2 liters per day, apart from meals. Prefer waters rich in trace elements, especially magnesium. This micronutrient has a laxative effect.

You can also drink:

  • Tea
  • Lemon water
  • Clear broth
  • Herbal tea
  • Etc

Constipation:other practical tips to avoid it

To reduce the risk of constipation:

  • Set meal times;
  • If necessary, go to the bathroom immediately (without waiting a single second);
  • On an empty stomach, drink a large glass of freshly squeezed citrus juice every morning;
  • Chew food well before swallowing it;
  • Limit the consumption of laxative drugs;
  • Etc

Also read:

Grandmother's remedy:end constipation!

Constipation:9 foods not to eat (especially)

Constipation:the 6 foods to eat