6 Foods to fight constipation

Among the main causes of constipation are stress, genetics, and a hectic work life. Here’s a list of foods that will help relieve the discomfort.

“No treatment should focus on the excessive use of laxative drugs,” says gastroenterologist Alberto García Urosa. “It’s best to treat constipation through food.”

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1. Plums

A simple and effective trick is to soak plums in water overnight. Eat them for breakfast the next day after drinking a full glass of water. Another way is to finely chop a couple of them and put them in a glass of freshly squeezed orange juice, then, add a little bit of water and a tablespoon of olive oil. Make sure you eat them on a empty stomach. Other fruits that posses the same high levels of fiber are kiwi, papaya, pineapple, and orange.

2. Wheat bran

Wheat bran is 5 times more effective than whole wheat flour. Mix a tablespoon in you yogurt or over salads, soups, or stews.

3. Whole products

From rice to cookies, whole foods incorporate fiber into the body.

Alimentos contra el estreñimiento

4. Oatmeal

You should eat this first thing in the morning after leaving it soaked in water or milk overnight.

5. Grains

“Although not everyone tolerates them, this is one of the best sources of fiber, as well as being very rich in proteins,” says García Urosa. Lentils, chickpeas, beans, and peas are suggested.

6. Water

For all of this to make the correct effect you should drink plenty of water. It is recommended to drink two liters of water a day.


Forbidden foods

Apples, bananas, lettuce and corn contain cellulose, which is difficult to digest. It’s also necessary to reduce rice consumption to once or twice a week, and when eaten, it is preferable to combine with peas or vegetables. Refined flours should also be eaten with some moderation.

Tips for avoiding constipation

  • Establish a regular schedule to go to the bathroom with enough time to relax. Three times a day and three times a week are normal frequency rates of evacuation.
  • Walking three times a week, gymnastics, or yoga can help improve bowel movements.
  • Eating slowly and chewing food plenty of times are key to good digestion.
  • Establishing a regular meal times is key to achieving regular bowel activity.
  • Before making any changes in your diet, make sure you consult your doctor.


Source: Alberto García Urosa, gastroenterologist

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