In this article, I will talk about constipation, which is a condition that is highly related to nutrition, and I will make suggestions. Every person who has experienced constipation problem at least once knows that it is a very difficult process. Generally, individuals describe their constipation problems with complaints such as decreased number of stools, straining, insufficient emptying, hard stool, straining, feeling of incomplete evacuation.
Constipation is more common in women than men, and more common in the elderly than in the young. Conditions that cause constipation include lack of physical activity, low socioeconomic status, low education level, depression, endocrine and metabolic disorders, and some medications. In particular, the psychological state is very influential on bowel function.
Dietary factors also have an effect on constipation. Unconscious diets, anorexia nervosa, low fiber and insufficient fluid intake can be counted among the risk factors.
The aim in the treatment of constipation is to pass soft stool, normal bowel movement, defecation at least three times a week without difficulty, to increase the quality of life.
The fiber content of foods is effective on bowel movements. High fiber intake increases stool weight, reduces colonic transit time and constipation symptoms. Therefore, fiber intake should be increased in the diet treatment of constipation. At least 5 servings of fruit and vegetables should be consumed per day. At the same time, wholemeal bread, cereals and legumes should be included in the diet.
Natural fiber sources; legumes, nuts, whole grain products, vegetables, fruits (especially when eaten with shell).
Another important issue in the treatment of constipation is fluid intake. Increasing fluid intake and physical activity makes defecation regular. A minimum of 2 liters of water should be consumed per day. Liquids such as tea, coffee, soup should not be included in this amount.
Diets containing prebiotics are also known to be beneficial in the treatment of constipation.
Recipes and suggestions that can be good for constipation;
- In the morning, on an empty stomach, throw prunes or dried apricots into warm water or herbal teas and consume them together.
- Mixing yoghurt, peeled apple, cinnamon and flaxseed, consuming it as a snack.
- Consuming leeks with olive oil in your meals.
- Consuming the salad you make with dark green leafy vegetables in your meals.
- To consume in the evening by crushing dates and almonds in warm milk.
- Mixing kefir, turmeric, honey and flax seeds to consume as a snack.
- Not consuming meat in two main meals in a row.
- Limiting the consumption of tea and coffee.
If constipation cannot be managed despite all these recommendations, you should definitely go to the doctor and seek medical support.
Stay with love and health…
