 People suffering from chronic constipation should consume at least 30 grams of fiber a day as recommended by the German Nutrition Society (DGE). Fiber intake can be covered mainly by cereal products, fruits and vegetables.
The fiber component is a nondigestible food because once reaches the intestine, it absorbs water and swells, that is, increasing the volume of chyme while irritate the intestinal walls and thereby favoring its function stimulation of digestion. Then the food is digested in less time and eliminated faster. The fiber has more vital functions that the acceleration of intestinal transit. Especially soluble fibers neutralize certain toxins that enter through the food in the intestine and are a breeding ground for beneficial intestinal bacteria that promote intestinal flora. Furthermore, fiber, because of its volume and its liquid absorption capacity, contribute to rapidly reduce the feeling of hunger.
Wheat and wheat bread instead of white flour
Fiber is abundant in plant foods, you can find whole foods, in potatoes, fruits, vegetables and legumes. White flour products like white bread toast, rice husking and white bread should be reduced and fatty foods of animal origin. But the latter should not be avoided altogether, because the intestines can not function properly without these fats.
Particularly high in fiber is wheat bran (49g fibra/100g), linseed (39g/100g) or fruit fibers. Compared to meat, sausage and cheese that does not contain virtually no fiber, if you can not or do not want to take the fiber in the form of food, products or can be specially prepared food supplements with beneficial fibers for intestine.
Drinking plenty of fluids
Often the lack of hydration can cause obstruction. Therefore it is recommended that healthy adults drink at least two liters of fluid a day, either water or a herbal tea or fruit juice.
Constipating foods
The chocolate, ripe bananas, cocoa, white bread and black tea have effects obstruents. Also the fries, cheese and dry red wine can aggravate constipation.
First aid for severe constipation
On the morning before breakfast, a glass of warm water with a tablespoon of apple cider vinegar stimulates digestion. The musli with a spoonful of cereal bran or flax seed helps digestion. Also before lunch a glass of sauerkraut juice or Aloe-Vera also works wonders. A belly rub with a circular motion in the direction of clockwise favors the stimulation of colonic bowel movements.
Chronic constipation affects a large portion of the population
Chronic constipation is a problem particularly prevalent in Western industrialized countries to be taken seriously.
It is considered constipation if the evacuation does not occur on four consecutive days and if during the evacuation effort is required. One often has the feeling of not completely emptying the colon.
If these symptoms occur during the course of three months is classified as constipation. It affects women about twice as often as men.
This can be an organic disease of the digestive system. It is usually accompanied by a series of unpleasant effects that affect our well-being, such as swelling, hemorrhoids and pain in the abdomen.
Source: German Nutrition Society (Institut für Ernährungsinformation)
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