Constipation: Constipation is generally defined as “reduction in the number of stools and distressing defecation or unsatisfactory defecation”.
The primary causes of this condition, which negatively affects the body’s comfort, are; In addition to insufficient water and fiber consumption, defecation is delayed.
Constipation is more common in women and older adults. Most of the patients with constipation have a sedentary life, low calorie diet intake, low education level, and depression. Another common situation in patients is the use of drugs with constipation side effects.
The most permanent procedure to prevent constipation is life style change. The individual should first adopt the Mediterranean diet nutritional form in his diet and add green leafy vegetables, grains, fruits, fermented foods and olive oil to his plate. Foods high in fiber should be consumed or fiber supplements should be taken. It has been stated that the increase in dietary fiber intake increases the fecal volume and shortens the intestinal transit time. The increase in stool size is mainly due to the water-binding properties of dietary fibers, which helps prevent constipation. Another valuable feature of dietary fiber is that it is low in power and delays emptying of the stomach by increasing the viscosity of the stomach contents due to its water intake feature. Since the stomach is not empty, the individual’s desire to eat decreases. In addition, it takes a long time to chew and swallow foods containing dietary fiber, creating a feeling of satiety. It is known that when a diet high in dietary fiber is supported by drinking plenty of water, a feeling of satiety will be created for a longer period of time.
Another change has to be about movement. Take your life out of a sedentary life and adopt an active life style. The slogan “Movement is health” should be assimilated. The movement is based on the peristaltic movement of the intestines.
Last but not least, very valuable prebiotics and probiotics should not be forgotten, and foods such as yogurt/kefir should have a place in our lives. Probiotics are injured bacteria that live in your gut, and recent studies have shown that healthy gut microbiota prevents many diseases. The foods that feed these healthy bacteria are prebiotics. Prebiotics are found in fruits (blueberries, raspberries, pears, apples, bananas, watermelon), vegetables (spinach, kale, chard, broccoli, peas, leeks, artichokes, asparagus) and whole grains (wheat, barley, bulgur, oats).
As a result, multilateral nutrition, sufficient water consumption, an active life are the magic keys of a healthy body.
