Sure, everybody’s bowel movements are different. But, if you only experience two or three bowel movements a week then you’re probably suffering from constipation. Learn to combat constipation with the right diet.
The main causes of constipation are:
- Excess stress
- A sedentary lifestyle
- A diet low in fibre
It can also be associated with other diseases such as colon cancer, diverticulitis, and hemorrhoids.
There are several treatments and easy ways to combat constipation.
One of the most effective ways to combat constipation is to follow a diet rich in fruit. They contain different nutrients that accelerate the digestive system. And, they provide the body with lots of insoluble fibre.
We recommend that you consume the following fruits to combat constipation:
Because of their high water and fibre content, pears are a great regulator of intestinal movement.
- They help heal the digestive system, due to their anti-oxidant properties, and promote the elimination of high cholesterol.
- They also contain vitamins B, C and E, and minerals (iron, calcium, and potassium).
A one of the citrus fruits tangerines are an excellent source of vitamin C and a natural way to combat constipation.
- This stimulates the formation of anti-bodies in the body and fight attacks from harmful agents.
- Tangerines have a high level of fibre. So, tangerines help prevent digestive problems, high cholesterol, and cardiovascular disease.
Thanks to their properties grapes act as a natural laxative, helping the cardiovascular system and reducing bad cholesterol (LDL).
- They contain a variety of acids which are important for the proper functioning of the body.
- Furthermore, grapes contain almost no calories. They help keep the arteries and heart in good condition and improve cognitive functions of the body.
Guava has anti-septic and anti-helmintic properties. So, it’s capable of eliminating bacteria, fungi and other infections that are in the body.
- Eat guava along with their seeds therefore is an effective remedy for regularising the normal evacuation of your bowels.
- To make the most of this fruit’s benefits we recommend that you consume it daily.
Orange juice is ideal for preventing the accumulation of food residue in the colon and preventing cardiovascular diseases.
- In addition to being a powerful anti-oxidant because it contains vitamin C, it strengthens the immune system, working as an analgesic and healing laxative.
- Oranges provide the body with a good amount of fibre, which improves intestinal transit and reduces constipation.
- As well as this, because it contains citric acid, this fruit has a purifying function, facilitating the digestion of food and stimulating the good performance of the pancreas and liver.
Papaya nutrients are useful for relieving constipation. Papaya is about 90% water. This makes it an excellent diuretic and an easy way to combat constipation.
- It also contains high amounts of vitamin C. So, it provides natural defences for the body and eliminating free radicals with its anti-oxidant effect.
- Sure, it’s not the fruit with most fibre. But, it gives the body enough to improve intestinal transit and prevent colon cancer.
We recommend that you eat this fruit including the peel. Basically, the peel contains fibre and is an excellent anti-oxidant.
- It helps lower cholesterol. And, it reduces the risk of cardiovascular diseases because of its quercetin content.
- For clear intestines and a healthy body you should ingest three or four apples a day. Be sure to consume it less than an hour before each meal.
Melons are rich in minerals such as potassium, magnesium, calcium zinc, iron, and phosphorus. And, melon is a fruit that we shouldn’t leave out of our daily diet.
- As a result of of its diuretic effects, it’s ideal for preventing fluid retention. Also, it improves kidney function and has a mild laxative effect.
- And its seeds help the expulsion of intestinal worms.
Kiwi is one of the fruits containing the most fibre. It’s also good for constipation because of its seeds. These seeds help speed up intestinal transit.
First, consume the fruits previously mentioned. Additionally, try these recommendations:
- Try to maintain a low level of stress
- Drink more water
- Avoid excessively large meals
- Exercise regularly
- Eat regularly
- Avoid consuming milk and dairy products
- Increase your intake of fibre-rich foods