Our gut works based on what we eat, so sometimes the situation gets complicated after a weekend of overeating and unhealthy eating, for example.
Although there are drugs that promise to make the gut work like a watch, the ideal is not to resort to this kind of resource without trying some changes in the diet, after all, just as a bad diet can make us constipated, the opposite is also true. true.
When we come to include natural foods in our diet, and when we give fiber-rich and wholegrain products a try, we can already feel the difference in a short time, you know?
Another important tip in this regard is to be sure to drink plenty of water every day so that the food you eat does not get dry inside your gut.
If you are the type who suffers a lot when going to the bathroom, be aware of the following tips and think carefully about making some changes in the way you eat:
Also read: 10 Anti Aging Foods You Should Include in Your Diet
1. Fibers
In most cases, a lazy bowel is a good indication that your diet needs more fiber. For a healthy and balanced diet, is it recommended to eat at least 25 grams of fiber daily for women between 31 and 50 years old? This need drops to 22 grams after age 51.
If you do not consume any fiber, it is best to gradually add this item to your diet to prevent bloating, and to ensure that fiber fulfills its role and flows naturally through the intestines, drink plenty of water. Fiber rich foods are fruits, vegetables and legumes, as well as those that come in the full version.
2. Raspberry, Blackberries and Strawberries
These delicious fruits are high in fiber and, to improve on, are not high in calories, so you don't have to eat them for fear of gaining weight. You can eat these items for dessert or even for breakfast, along with some type of cereal.
3. Popcorn
Here's another delicious, low-calorie source of fiber for your diet. The key when preparing popcorn is not to choose ready-made microwaves and not to overdo the salt, butter and oil.
4. Beans
Is beans a food rich in nutrients and fiber? It has twice as much as most vegetables. Is half a cup of beans enough for your body to get 9.5 grams of fiber? not to mention iron, which is present in this legume and essential for your health.
Read also: 14 tips for changing your cooking habits and preparing healthier meals
5. Dried Fruits
Dates, figs, plums, apricots and raisins are a great way to grab a bite between meals and help break your bowels better. In the case of plums, in particular, the cool thing is that they also contain sorbitol, which is a type of natural laxative, so if things get complicated always remember the plums.
If you don't want to gain weight, it is worth checking the calorie levels of dried fruits, which can be prepared with added sugar many times.
6. Brown Bread
A good way to get rid of constipation is to adopt daily eating habits that can improve your bowel health. A good way to do this, if you eat bread every day, is to opt for the full version of this food.
The key is to look closely at product labels and choose one made from whole wheat flour instead of enriched flour, as is the case with some multigrain breads. If you find bread that has at least three grams of fiber per slice, even better.
7. Fiber rich cereal
Here's a tasty and healthy way to start your day. If you like breakfast cereal, bet on a fiber product or add some items yourself such as wheat bran, chia seeds or flaxseed.
Read also: 10 foods for a powerful detox
8. Broccoli
Like beans, broccoli is rich in fiber and other nutrients that are good for your health and has a low calorie content. At the time of consumption, opt for the raw version of broccoli, since cooking can reduce its fiber content? If you prefer cooked, opt for the grilled or baked version.
9. Plums, Pears and Apples
Fruits are powerful foods that deserve to be part of your diet for a variety of reasons, and one of them is certainly for the proper functioning of your intestines. High in fiber, these specific fruits are great choices because they can be eaten with their peels.
10. Nuts
Almonds and walnuts are fiber-rich options that are good for your gut and your overall health. The secret is not to overdose because these items tend to be more caloric? A good amount is one that fits in the palm of your hand.
11. Baked Potatoes
When we bake the potato with its skin, we have a delicious, high-fiber food that's good for the taste and bowel function. For a healthier diet, skip the fried version of the potato, and prepare yours better: cut them any way you like, spray them with a little olive oil, sprinkle them with your favorite seasonings and lightly bake them until crispy.
If you have more serious constipation problems such as bleeding and pain, for example, be sure to seek medical attention.
Also read: 12 light foods to eat at night without having a heavy stomach
How To Cure Constipation Naturally | Get Rid Of Gas Ans Constipation (May 2024)
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