Constipation is one of the conditions we suffer most commonly. It consists of a malfunction of our intestine, which causes that it does not empty with the appropriate frequency. The result of this is the sensation of swelling in the abdominal area and the suffering of bleeding and ailments at the time of evacuation.
According to specialists, a healthy person should evacuate at least once a day. However, many of us do it with significantly less frequency and we do not give importance to it. Although in most cases it is a mild problem, we must not ignore it as it may lead to chronic alterations or more serious diseases such as autointoxication of our body, which can cause headaches or skin rashes among others.
What causes constipation?
Stress, diet and lack of exercise are some of the most common causes. In principle, changing some habits and taking a diet rich in fiber that includes some foods and superfoods especially indicated to improve bowel function usually solves the problem easily. However, if you still suffer from constipation, it is necessary to go to the doctor to address the problem as soon as possible and avoid major problems.
Below we detail some foods and superfoods that, thanks to their composition, improve the evacuation process and help to end constipation.
Chia seeds contain a significant amount of fiber. Due to this they are highly recommended to fight digestive or intestinal problems.
From YesNatural, we recommend mixing the Chia seeds with water or juice and let them absorb the liquid for a few minutes. In this way, a lubricating gelatin will be created that will facilitate the passage of food through the digestive tract and activate intestinal transit.
The ecological lucuma, a fruit from the Andean valleys, is an abundant source of fiber. Thanks to this, it helps to prevent intestinal problems and improves digestion. We can take it both fresh and in powder since both have an important percentage of fiber in their composition. For example, YesNatural’s organic powdered lucuma provides 25.9% fiber.
Undoubtedly, these legumes are a star food as far as fiber is concerned. A dish of beans gives us more fiber than most fruits and vegetables. In addition, there are many varieties of beans, as well as ways to cook them, so we can take them frequently without ever getting tired of eating the same dish!
The fig is one of the richest fruits in fiber in the world. Therefore, the intake of this food favors to a great extent that our digestive system and intestine work properly, fighting constipation and other similar problems.
Wheat grass is also considered a great ally to combat constipation. In addition to being one of the richest sources of fiber in the world, in its composition we can find some amino acids that effectively combat digestive disorders, improving both the process of digestion and evacuation.
Habits to prevent constipation
Regarding habits, we recommend you:
- Exercising, walking for about 30 minutes is enough to activate your bowel.
- Dine lightly and at least three hours before going to sleep, since a copious dinner or high hours affects both the digestive and intestinal functions.
- Increase water consumption as it will help lubricate the intestine and facilitate the evacuation of food.
- Last but not least, keep a schedule of sleep and food. This will facilitate us to also set a routine in the evacuation process.
If you incorporate the aforementioned foods into your diet and follow these simple recommendations, you will probably be able to end constipation in a short period of time. However, as we mentioned earlier, if the problem does not go away you should go to your doctor to see other treatment options.