Constipation is one of the most common problems related to the digestive system. The reasons for its appearance can be different. From irregular and improper nutrition, to pregnancy, hormonal changes, abdominal surgeries, medication intake and others.
In the following lines, you can see which foods from your kitchen will relieve constipation.
Sesame seed
Sesame seeds are a great remedy when you suffer from constipation. Their oil composition helps moisten the intestines, which favors their peristalsis. You can add sesame seeds to your salads, meals, smoothies or consume them in the form of sesame tahini. To make it tastier, try it in combination with a little honey.
Add more fiber to the daily menu
Fibers have a cleansing effect on the digestive tract, helping to eliminate excess food particles. They are also important for improving bowel movements. Your daily menu should include about 20 to 35 grams of fiber.
You can get them by eating beans, lentils, oats, almonds, barley, lots of vegetables and fresh and dried fruits. If you have to take more fiber because of constipation, it is very important to drink more water than usual to facilitate the process of bowel movements.
Mint and Ginger
These two herbs are one of the best when you suffer from constipation, stomach pain. Peppermint contains menthol, which has an antispasmodic effect, relaxing the muscles of the digestive tract.
Ginger is a "warming" herb, the consumption of which speeds up slow digestion, acting as a mild laxative. You can consume the herbs in the form of tea or add them to meals.
He althy Fats
They are an important part of our diet, not only when we want to lose weight, but also when we suffer from constipation. Eating he althy fats acts as a kind of lubricant for the gut. Add avocado, peanut butter, tahini, olive oil to your menu.
Water with lemon juice
A refreshing combination that has a number of he alth benefits, also acting as a stimulant in the digestive system, eliminating much of the toxins thus relieving constipation. You can also drink water with lemon in the morning for a good start to the day, as well as during the rest of it. This will reduce the risk of constipation.
Raisins and prunes
The two dried fruits are not only delicious but also high in fiber. Raisins also contain tartaric acid, which has a laxative effect. Prunes also contain a compound that triggers intestinal contraction, thus promoting bowel movements. Other dried fruits you can eat are apricots.
