How to eat constipated?
Intestinal laziness or constipation; It is the most common situation in which people experience and complain about the digestive system.
Constipation; Abdominal discomfort, swelling and tension, accompanied by deterioration of the individual's bowel function and defecation can be defined as a small number. Constipation is a symptom or symptom that is based on causes that differ between individuals rather than a disease. According to studies in the United States and the United Kingdom, constipation; three or less defecation frequency per week. Women are about 2-3 times more likely to have constipation than men; this can be explained by the fact that the intestinal transit time in women is slower than in men. The incidence of chronic constipation increases with age and especially focuses on 65 years and older.
What Causes Constipation?
Causes of constipation are primarily deterioration of bowel movements, the need for defecation is not met and postponed due to reasons such as outside hygiene conditions and timelessness. In this case, basic reflexes and bowel movements are disrupted.
Low physical activity, low dietary fiber intake, undernutrition and inadequate fluid consumption are risk factors for constipation. Causes of bowel laziness include; Some medications include diabetes, neurological diseases, diseases of the excretory system, diseases of the digestive system, psychological disorders, low potassium intake, high calcium intake, high magnesium intake, and pregnancy.
Nutritional Therapy in Constipation
Start the Day with Water
As soon as you wake up, starting the day with a glass of warm water directly reduces fecal density and increases fluidity. Warm water also has an effect on the treatment of constipation. Other water and fluid consumption in the daystream is very important in the treatment of bowel laziness. About 60% of our body weight is made up of water, which can prevent and improve constipation by diluting the food we eat and intestines, making it easier for food to pass through the intestines. Carbonated beverages, such as sodas, tea or coffee, should not be consumed in place of water to meet the fluid requirement. In addition, starting the day with water should not be specific to the treatment of constipation; It is necessary to accelerate metabolism, to lose weight, to reduce the effect of harmful toxins in the body and to reduce stomach acid levels and to treat stomach ailments.
Increase Dietary Fiber Intake
In the bowel laziness, diets rich in pulp are applied to the individual. The intake of pulp should be gradually increased; because the sudden increase in dietary fiber; abdominal pain, bloating and causes gas cramps. The need for pulp is provided from natural nutrients instead of supplements (supplements, supplements) that help the individual to meet their vitamin and mineral needs. Providing dietary fiber from different sources is very important, for example; dried legumes, cereals, fruits, vegetables, oilseeds and nuts should be included. The American Diet Association emphasized that the pulp to be taken should be from different vegetable foods.
Natural pulp sources include;
• Legumes (11-26%)
• Hard shelled fruits (5-14%),
• Un-bran cereal products (4-7.5%),
• Vegetables (3-4%),
• Fruits (1-2%).
Consume 2-3 times a week
Rich in diet fiber; beans, kidney beans, chickpeas and green lentils, such as legumes 2-3 times a week to eat or eat as a salad. It has been found in many studies that legumes increase intestinal movements. You can include certain amounts of nutrients in your diet without forgetting that excessive consumption will lead to conditions such as gas and bloating.
Consume plenty of fruits and vegetables
Among the food groups rich in dietary pulp, it is included in vegetables and fruits. It is known that 3-4% of vegetables and 1-2% of fruits consist of natural pulp. Consuming 3-4 portions of food or salad per day and consuming 1-2 portions of crusted fruit; it affects nutrient absorption, fecal volume / weight, intestinal structure and intestinal function.
Ensure Adequate Oil Consumption
In fact, the important health benefits of oil consumption, which we constantly flee, are quite high. In the healthy diet plan, it is desired that 25-30% of the energy obtained is obtained from fats. The importance of fats in the diet, as well as being used as a source of energy to help the absorption of fat-soluble vitamins in the intestine. In addition, in an article published in the World Journal of Gastroentorology in 2012, it was said that olive oil is a type of oil with laxative effect, and the use of the required doses to absorb constipation is absorbed by the small intestine. Healthy fats and oilseeds should be included in the nutrition menus of individuals with constipation problems.
Probiotics
If we describe briefly the task of probiotics, which we have heard a lot in the last years and that we actually consume; they are living microorganisms that provide much benefit to the body when they are in sufficient amounts. They help the digestive and excretory system to function better and also produce some important vitamins such as vitamin K. Probiotics contribute to the reduction of harmful bacteria in the intestine, the production of antimicrobial compounds and thus the strengthening of the immune system.
The main probiotic source is nutrients; yogurt, kefir, cheese, pickles, goat's milk, dark chocolate, and is different.
Increase Physical Activity
Physical activity; refers to body movements that cause energy expenditure. It includes small walks, daily body routines and many more movements. Many studies argue that there is an important link between bowel movements and physical activity. For example, in one study, it was found that patients who walked before colonoscopy had better bowel cleansing than those who listened. In another study, walking less than 0.5 km was associated with increased constipation in the elderly. Individuals experiencing constipation problems in words; they have to do regular physical activities in order to improve their health and quality of life.
Food that causes constipation
Chocolate, white bread, cheese, ice cream, caffeine, refined and processed foods are among the foods that cause constipation. Foods with low fiber content, high sugar content, and reducing body water content should be avoided.
40AXX
Fiber Capsules Kirkland Therapy for Regularity/Fiber Supplement, 360 capsules - Compare to the Active Ingredient in Metamucil Capsules
