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Constipation, intestinal motility and recommended foods

The constipation, or commonly, just going to the bathroom, is a small problem in many people.
Sometimes it is a symptom secondary to other diseases, other times it is functional (ie not secondary to another).

In the latter case, it may be caused by:

- slow intestinal transit;
- alteration of the expulsive phase.

The best way to treat this disorder, is to take a diet rich in fiber and to stimulate intestinal motility.

To achieve this, therefore:

- Products made with whole grains (rice, bread, crackers, etc..) Instead of their similar non-integral;
- 3 servings of vegetables per day, preferring those rich in fiber (cabbage, cauliflower, artichokes, mushrooms, broccoli, eggplant, chicory);
- 2 servings of fruit daily;
- 3-4 servings per week of legumes .
- If necessary, supplement with dietary supplements made from bran or psyllium (made with water between meals).

However, enrichment in fiber should be gradual to avoid problems of bloating, flatulence, abdominal distension.
E 'also need to increase the share of liquid (2 l / day) given in the form of water or drinks of various kinds.

Finally, maintaining an active lifestyle, as Exercise strengthens the muscles involved in the evacuation
.

Among the foods of the various food groups, you can suggest:


Group of cereals:

- Whole wheat bread;
- Rusks integrals;
- wholemeal biscuits.

(whole-grain products in general)
E 'possible and advisable to use toast.

Group of vegetables:

- Eggplant with skin;
- Cavoli
- Cauliflower;
- Artichoke;
- Broccoli;
- chicory;
- Mushrooms;
- Cabbage (cooked al dente);
- Celery (raw);
- peppers (raw or cooked salad dressing with garlic, olive oil and parsley).

Group of vegetables:

- Lentils.

Fruit groups:

- Kiwi;
- Strawberries;
- raw apple with skin;
- Uva;
- Figs;
- Plums;
- very ripe pears.

Jam:

- Honey.