{"id":64371,"date":"2026-06-21T18:20:00","date_gmt":"2026-06-21T21:20:00","guid":{"rendered":"https:\/\/www.tuasaude.com\/news\/?p=64371"},"modified":"2026-06-20T21:44:45","modified_gmt":"2026-06-21T00:44:45","slug":"intestino-preso-com-frequencia-o-nutriente-que-costuma-faltar-na-rotina-de-muitos-adultos","status":"publish","type":"post","link":"https:\/\/www.tuasaude.com\/news\/2026\/06\/21\/intestino-preso-com-frequencia-o-nutriente-que-costuma-faltar-na-rotina-de-muitos-adultos\/","title":{"rendered":"Intestino preso com frequ\u00eancia? O nutriente que costuma faltar na rotina de muitos adultos"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">A <strong>pris\u00e3o de ventre<\/strong> frequente pode ter v\u00e1rias causas, mas uma das mais comuns na rotina de muitos adultos \u00e9 a baixa ingest\u00e3o de fibras. Esse nutriente ajuda a dar volume \u00e0s fezes, favorece a reten\u00e7\u00e3o de \u00e1gua no intestino e contribui para movimentos intestinais mais regulares, especialmente quando vem acompanhado de boa hidrata\u00e7\u00e3o.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Por que a fibra faz tanta diferen\u00e7a<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As fibras s\u00e3o partes dos vegetais que o corpo n\u00e3o digere completamente. Mesmo assim, elas t\u00eam papel importante no intestino, porque ajudam a formar fezes mais macias e facilitam sua passagem pelo trato digestivo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A <a href=\"https:\/\/www.health.harvard.edu\/diet-and-nutrition\/foods-high-in-fiber-boost-your-health-with-fiber-rich-foods\" target=\"_blank\" rel=\"noreferrer noopener\">Harvard Health<\/a> explica que dietas ricas em fibras ajudam a prevenir constipa\u00e7\u00e3o e apoiam o movimento dos alimentos pelo corpo. O benef\u00edcio \u00e9 maior quando a fibra vem de alimentos variados, e n\u00e3o apenas de produtos industrializados enriquecidos.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Alimentos que ajudam o intestino<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Para aliviar a pris\u00e3o de ventre, o ideal \u00e9 aumentar fibras aos poucos e distribuir as fontes ao longo do dia. Mudan\u00e7as bruscas podem causar gases, estufamento e c\u00f3licas.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Feij\u00e3o, lentilha e gr\u00e3o-de-bico<\/strong>, ricos em fibras e prote\u00ednas vegetais;<\/li>\n\n\n\n<li>Aveia, chia e linha\u00e7a, que ajudam a formar fezes mais \u00famidas;<\/li>\n\n\n\n<li>Frutas com casca, como ma\u00e7\u00e3, pera e ameixa;<\/li>\n\n\n\n<li>Verduras, legumes e folhas verdes no almo\u00e7o e jantar;<\/li>\n\n\n\n<li>Cereais integrais, como arroz integral, quinoa e p\u00e3o 100% integral.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/cdnnewsimg.tuasaude.com\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-20-de-jun.-de-2026-13_09_52-1024x682.jpg\" alt=\"Combinar leguminosas, vegetais e cereais integrais ajuda a aumentar o consumo di\u00e1rio de fibras.\" class=\"wp-image-64508\" srcset=\"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-20-de-jun.-de-2026-13_09_52-1024x682.jpg 1024w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-20-de-jun.-de-2026-13_09_52-300x200.jpg 300w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-20-de-jun.-de-2026-13_09_52-768x512.jpg 768w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-20-de-jun.-de-2026-13_09_52-750x500.jpg 750w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-20-de-jun.-de-2026-13_09_52-1140x760.jpg 1140w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/06\/ChatGPT-Image-20-de-jun.-de-2026-13_09_52.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Combinar leguminosas, vegetais e cereais integrais ajuda a aumentar o consumo di\u00e1rio de fibras.<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">O que diz um estudo cient\u00edfico<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O interesse pelas fibras no tratamento da constipa\u00e7\u00e3o cresceu porque nem todas agem da mesma forma. Algumas aumentam o volume das fezes, enquanto outras formam um gel que ret\u00e9m \u00e1gua e pode facilitar a evacua\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Segundo a revis\u00e3o sistem\u00e1tica e metan\u00e1lise <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35816465\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>The effect of fiber supplementation on chronic constipation in adults<\/em><\/a>, publicada no <em>The American Journal of Clinical Nutrition<\/em>, a suplementa\u00e7\u00e3o de fibras foi eficaz para melhorar a constipa\u00e7\u00e3o cr\u00f4nica em adultos. O estudo destacou melhor resposta com psyllium, doses acima de 10 g por dia e uso por pelo menos 4 semanas.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Erros que pioram a pris\u00e3o de ventre<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mesmo com alimentos ricos em fibra, alguns h\u00e1bitos podem impedir a melhora. O intestino tamb\u00e9m depende de \u00e1gua, movimento e rotina para funcionar bem.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beber pouca \u00e1gua ao aumentar o consumo de fibras;<\/li>\n\n\n\n<li>Ficar muitas horas sentado e se movimentar pouco;<\/li>\n\n\n\n<li>Ignorar a vontade de evacuar com frequ\u00eancia;<\/li>\n\n\n\n<li>Comer poucas frutas, verduras e leguminosas durante a semana;<\/li>\n\n\n\n<li>Usar laxantes repetidamente sem orienta\u00e7\u00e3o m\u00e9dica.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"441\" src=\"https:\/\/cdnnewsimg.tuasaude.com\/wp-content\/uploads\/2026\/06\/convertido-647-1024x441.jpg\" alt=\"Pris\u00e3o de Ventre Frequente? A Falta de Fibras Pode Ser a Causa Esquecida\" class=\"wp-image-64506\" srcset=\"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/06\/convertido-647-1024x441.jpg 1024w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/06\/convertido-647-300x129.jpg 300w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/06\/convertido-647-768x331.jpg 768w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/06\/convertido-647-750x323.jpg 750w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/06\/convertido-647-1140x491.jpg 1140w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/06\/convertido-647.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Pris\u00e3o de Ventre Frequente? A Falta de Fibras Pode Ser a Causa Esquecida<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Quando procurar avalia\u00e7\u00e3o<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A pris\u00e3o de ventre deve ser investigada se for persistente, vier com dor intensa, sangue nas fezes, perda de peso, anemia, v\u00f4mitos ou mudan\u00e7a recente e inexplicada do h\u00e1bito intestinal. Tamb\u00e9m \u00e9 importante avaliar medicamentos, tireoide, diabetes, sa\u00fade intestinal e consumo real de fibras.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para conhecer outras causas e cuidados poss\u00edveis, veja tamb\u00e9m este conte\u00fado sobre <a href=\"https:\/\/www.tuasaude.com\/prisao-de-ventre\/\" target=\"_blank\" rel=\"noreferrer noopener\">pris\u00e3o de ventre<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Este conte\u00fado \u00e9 apenas informativo e n\u00e3o substitui a avalia\u00e7\u00e3o de um m\u00e9dico.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A pris\u00e3o de ventre frequente pode ter v\u00e1rias causas, mas uma das mais comuns na rotina de muitos adultos \u00e9 a baixa ingest\u00e3o de fibras. Esse nutriente ajuda a dar volume \u00e0s fezes, favorece a reten\u00e7\u00e3o de \u00e1gua no intestino e contribui para movimentos intestinais mais regulares, especialmente quando vem acompanhado de boa hidrata\u00e7\u00e3o. Por [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":64744,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jnews-multi-image_gallery":[],"jnews_single_post":{"format":"standard"},"jnews_primary_category":[],"jnews_social_meta":[],"jnews_override_counter":[],"footnotes":""},"categories":[111],"tags":[3646,547,2360],"class_list":["post-64371","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude","tag-alimentos-ricos-em-fibras","tag-constipacao-intestinal","tag-fibras-alimentares"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Intestino preso com frequ\u00eancia? O nutriente que costuma faltar na rotina de muitos adultos - Tua Sa\u00fade<\/title>\n<meta name=\"description\" content=\"Pris\u00e3o de ventre frequente pode estar ligada \u00e0 falta de fibras. 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