Diet is an important factor for intestinal regularity. We review which are the foods that can favor it and avoid constipation.
Intestinal regularity results in the elimination of waste. Regular bowel movements can be essential for good health.
According to the National Institutes of Health NIH), you can get constipated if you don’t eat enough fiber-rich foods like vegetables, fruits, and whole grains.
Eat lots of high-fat meats, dairy products, dairy products and eggs, as well as sugary sweet desserts, can cause constipation.
Fiber contributes to intestinal regularity and the prevention of constipation. The Harvard Nutrition Source explains that fiber has the ability to increase the weight and water content of stool, making it easier to pass.
Foods to Favor the regularity
1. Oats and wheat bran
“The Cereal fibers, such as those found in wheat bran and oat bran, are considered more effective than fiber from fruits and vegetables,” shares Harvard.
The breakdown and fermentation of beta-glucan oat fiber increases the diversity of the intestinal microbiota. Oatmeal is an ideal breakfast cereal that can be served with fruit, nuts, and seeds.
Wheat bran can be mixed into baked goods or sprinkled on smoothies, yogurts, and cereals.
two. Prunes
Dried fruits, such as apricots, prunes and figs, are high in fiber. Prunes and prune juice can help relieve constipation. Prunes have high levels of sorbitol, which is a known laxative.
Eating prunes is more effective in treating constipation than many other types of laxatives, such as psyllium.
3. Avocado
Fresh fruits and vegetables also contain fiber and promote good digestion. Avocado is a fruit rich in fiber and essential nutrients such as potassium, which helps promote healthy digestive function. Each avocado contributes up to 03g of fiber or 7g for each 100 g of fruit.
Avocado is a low-fructose food, so according to Hopkins Medicine, it is less likely to produce gas.
4. Beans
Beans are from food higher in fiber, especially navy beans and navy beans. In addition, they are a source of vegetable protein, folate, iron and other beneficial nutrients. They are low in calories, low in fat, low in sodium, and have a low glycemic index.
To promote regularity, the NIH recommends increasing fiber intake. “This can cause some bloating and gas at first. Make dietary changes slowly to allow your system to adjust.” They also recommend drinking enough fluids, otherwise constipation may worsen.
5. Chia seeds
Chia seeds are rich in fiber. In addition, they are the richest vegetable source of omega-3 fatty acids and provide complete protein.
The fiber in chia seeds is mainly soluble fiber and mucilage, the substance that causes the sticky texture of moistened chia seeds.
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