- What to eat
- What not to eat
- How much water to drink
- Menu to fight constipation
- By maintaining a balanced diet and adequate water consumption, it is normal for the intestine to start functioning well after 7 to 10 days of diet. In addition to diet, regular physical activity also helps to regulate intestinal transit.
The diet for ending constipation, also known as constipation, should contain high-fiber foods such as oats, papayas, plums and green leaves, such as spinach and lettuce.
In addition, it is very important to drink plenty of water, as increasing the amount of fiber, fruits and vegetables in the diet can leave the intestine even more stuck, if there is not enough water to hydrate to help form the fecal cake.
What to eat
The best foods to help make your gut work well are:
- Vegetables: lettuce, cabbage, arugula, chard, watercress, celery, broccoli, spinach, turnip; Fruits: papaya, pear, plum, orange, pineapple, peach, raisin, fig and apricot; Cereals: wheat germ, wheat bran, oat flakes, quinoa; Whole foods: brown bread, brown rice and brown pasta; Seeds: chia, flaxseed, sesame, pumpkin and sunflower seeds; Natural probiotics: natural yogurt, kefir.
These foods should be included daily in the food routine, as it is their frequent consumption that will make the bowel function regularly. See recipes for laxative juices that can be used in snacks.
What not to eat
Foods that should be avoided because they leave the intestine stuck are:
- Sugar and sugar-rich foods, such as soft drinks, cakes, sweets, stuffed cookies, chocolates; Bad fats, such as fried foods, breaded and frozen frozen food; Fast food; Processed meats, such as sausage, bacon, sausage and ham; Fruits: green banana and guava.
It is important to highlight that if the banana is very ripe, it will not trap the intestine, and can be consumed up to 1x / day without causing constipation, as long as the rest of the food is balanced.
How much water to drink
The water is responsible for hydrating the fibers of the food, increasing the fecal cake and facilitating its elimination. In addition, it also moisturizes the entire intestinal tube, making faeces walk more easily until eliminated.
The ideal amount of water consumption varies according to the person's weight, being 35 ml / kg per day. Thus, a person weighing 70 kg should consume 35x70 = 2450 ml of water per day.
Menu to fight constipation
The following table shows an example of a 3-day menu to fight the trapped intestine:
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 glass of plain yogurt + 1/2 col of chia soup + 1 slice of wholemeal bread with cheese | 1 glass of orange juice + 2 fried eggs with tomato, oregano and 1 teaspoon of flaxseed | 2 slices of papaya + 1/2 col of chia soup + 2 slices of cheese with coffee |
| Morning snack | 2 fresh plums + 10 cashew nuts | 2 slices of papaya | 1 glass of green juice |
| Lunch dinner | 3 col of brown rice soup + fish in the oven with olive oil and vegetables + braised cabbage with onion | wholemeal pasta with ground beef and tomato sauce + green salad | chicken thigh in the oven + 3 col of brown rice + 2 col of beans + sautéed vegetables in olive oil |
| Afternoon snack | 1 glass of orange juice with papaya + 2 fried eggs with tomato, oregano and 1 teaspoon of flaxseed | 1 glass of green juice + 10 cashew nuts | 1 plain yogurt + 1 slice of whole grain bread with egg and cheese |
By maintaining a balanced diet and adequate water consumption, it is normal for the intestine to start functioning well after 7 to 10 days of diet. In addition to diet, regular physical activity also helps to regulate intestinal transit.
