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Foods that can cause or fight constipation

Foods that can help fight constipation are those that are high in fiber, such as whole grains, fruits with peel, and raw vegetables. In addition to fiber, water is also important in the treatment of constipation because it helps make stools softer, which facilitates the passage of feces along the intestine.

Constipation is usually caused by excessive consumption of sugars, fats, and processed foods, but it can also be a consequence of a lack of physical activity and prolonged use of medications such as laxatives and antidepressants.

Foods that can help fight constipation

The main foods that can help fight constipation are:

  • Vegetables, especially raw and leafy vegetables such as cabbage, lettuce or kale;
  • Fruits with peel, because the peel is rich in fiber;
    Whole grains such as wheat, oats and rice;
    Germ and wheat bran;
    Seeds like flaxseed, squash, pumpkin and sesame;
    Yogurts, especially those with probiotics, because they can help to regulate intestinal transit;
  • Water.+

Raw and whole grain foods have more fiber than cooked and refined foods, and therefore improve intestinal transit. In addition, drinking plenty of water also helps in constipation because water hydrates the fibers, making the passage of feces through the intestine easier. See the amount of fiber present in foods here

Fruits rich in fiber
Fruits rich in fiber
Fruits rich in water
Fruits rich in water

Foods that can cause constipation

Foods that can cause constipation and should be avoided are:

  • Sugar-rich foods such as soft drinks, cakes, pastries, biscuits with filling, chocolates;
  • Foods rich in fats such as fried foods, breads and frozen ready-made foods;
  • Fast food;
  • Milk and whole grains, as they are high in fat;
  • Processed meats such as sausage, bacon and ham;
  • Green banana and guava.

Unlike green bananas, mature bananas help fight constipation, as they are rich in fiber which promotes intestinal transit. In addition, lack of physical activity and frequent use of laxative, antidepressants, or heartburn medications can also cause constipation.


Bibliografia

  • MAHAN, L. Kathleen et al. Krause: Alimentos, Nutrição e Dietoterapia. 13.ed. São Paulo: Elsevier Editora, 2013. 611-613.
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