Consumption of pulpy foods less, drinking insufficient water daily, and excessive consumption of ready-made and packaged foods can cause constipation. Reminding that there is an important relationship between healthy nutrition and constipation, Anadolu Health Center Nutrition and Diet Specialist Derya Eren made 4 recommendations to prevent constipation:
Increase daily fiber consumption
The first step to solving this problem is to increase fiber consumption. Daily fiber consumption changes in proportion to age. For adults, daily fiber consumption should be 25-30 grams. It can be considered as an average of 10-13 grams for 1000 calories. For children aged 2 and over, age + 5 grams of fiber intake is recommended per day. In other words, the amount of pulp that a 5-year-old child should take daily should be 5+5, 10 grams in total. Fiber sources are fresh vegetables and fruits, whole grain foods, legumes and hard-shelled foods such as walnuts, hazelnuts, almonds.
Drink about 2-3 liters of water daily
The second important step in preventing constipation is adequate daily water intake. The amount of water to drink daily can be found by multiplying the weight by 30 cc. In other words, the amount of water that a 70 kg person should consume daily can be calculated by multiplying 70 by 30 cc and calculated as 2100 cc or an average of 2 liters.
Do 20-40 minutes of physical activity daily
Another important issue is the group that we call inactive, that is, sedentary life, that moves very little during the day, especially the group working at a desk. Every step taken for health is important for people. The World Health Organization recommends that adults do 150-300 minutes of moderate-intensity physical activity per week. This corresponds to approximately 20-40 minutes of physical activity (walking, jogging, cycling, etc.) per day.
Minimize consumption of ready-made and packaged foods
Prepared foods and packaged foods contain large amounts of salt, and high salt intake can cause dry stools and lead to constipation. Fibrous foods make the digestive system work more actively, but there is no fiber, or pulp, in ready-made foods.
Source: (BYZHA) – Beyaz News Agency
