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Discover the 29 foods to relieve constipation and how to prepare them.
It is very common, in some circumstances, to suffer intestinal alterations that make it difficult to achieve an adequate evacuation.
Sometimes it can be due to a mismatch in the diet, stress, a low-fiber diet, or in stages of life such as when starting complementary feeding in children, in pregnancy (half of the pregnant women suffer from constipation at some point). and also during the postpartum period, due to physiological factors that influence intestinal functioning.
Constipation occurs when you are not passing stool as often as you normally do, when you have three or fewer bowel movements per week, and the stool is hard and dry. The feeling of incomplete evacuation may also be experienced and is also considered constipation.
For optimal intestinal function, the fiber intake should be 30 grams per day, which is achieved by eating two to three pieces of fruit, a couple of servings of vegetables, and whole grains. Without forgetting the two weekly portions of legumes.
We give you below a list of foods that will help you avoid constipation and some recipes so that you can easily prepare them and thus regularize intestinal activity. They are mainly foods rich in fiber and prebiotics, which contribute to intestinal movement.
In addition to being a heart-healthy fat, olive oil acts as a natural laxative that helps smooth your bowel movement and prevent constipation. A homemade trick for constipation is the fasting intake of a teaspoon of olive oil with a drop of lemon.
Always choose it to cook and dress your salads in any of its varieties.
It is a very complete food, it contains healthy fat and is rich in Omega 3 . It contains folic acid, vitamins and minerals, and a high fiber content (7 grams per 100), which makes it a very suitable fruit for intestinal mobility.
We can use it as a compliment for a salad with yogurt and goat cheese or a toast for appetizers and sandwiches.
•for 3 units
•Sliced loaf bread: 3
•Laminated smoked salmon: 100g _
•Boiled or boiled egg: 1
•Canned or canned anchovies: 1
•Cherry tomato: 4
•canned caramelized pepper: 1
•smoked cod: 100g _
Cut the avocados in half, lengthwise, and remove the bone. Peel and mash the flesh of the avocados in a bowl. We can season to taste with salt, pepper, olive oil, etc., or leave it as is. Toast the bread slices lightly and top them with a generous amount of avocado.
For the avocado and smoked salmon toast
We cover the avocado with slices of smoked salmon. Peel the hard-boiled egg and chop the white from the yolk separately. Sprinkle on top and decorate with chopped fresh chives. Optional: we can add capers.
For the avocado toast with cherry tomatoes and anchovies
Drain the anchovies from the canning oil and remove the excess with a little absorbent paper. We wash and cut the cherry tomatoes into quarters, discs, or however we like. Arrange the anchovies and cherry tomatoes on the avocado layer in a harmonious way. Sprinkle with chopped fresh chives.
For the avocado toast with caramelized red pepper and smoked cod
We cover the avocado layer with some strips of caramelized red pepper and, on these, we place some slices of smoked cod. Decorate with pine nuts and a few sprigs of fresh parsley.
Garlic is one of the prebiotic foods, a type of non-digestible fiber that serves to feed the bacterial flora that protects the intestine.
You can include it in many recipes to give a special touch to your dishes. From delicious garlic bread and three kinds of cheese to share with friends, to the classic ajoblanco or a very successful recipe of spaghetti with creamy mushroom and garlic sauce.
The artichoke is also a food that contains prebiotics, which favors the motility of the intestine as well as its transit. It has a high fiber content (9.4 g per 100 g) and a similar amount of potassium to bananas (around 350 mg per 100 grams). It also offers us magnesium, phosphorus, carotenoids, and B complex vitamins with very few calories and a high amount of fiber.
There are countless ways to prepare them, both in hot and cold dishes: we leave you the best 29 recipes with artichokes to enjoy this wonderful food.
Almonds, and nuts in general, as they contain a high proportion of insoluble fiber, are perfect for combating constipation. This helps regulate intestinal transit and contributes to increasing fecal mass.
They also provide high doses of calcium and we can incorporate them into our meals in a wide variety of dishes: salads, cookies, and even as a base for a savory cake.
Oatmeal is a super cereal with multiple health benefits for the whole family. It has a higher contribution of vegetable proteins and heart-healthy fats, as well as vitamins and minerals such as magnesium or phosphorus. Due to its high fiber content, it also improves intestinal transit.
We leave you 27 healthy recipes to include oats in your diet, as well as tips to prepare it for babies and children.
Broccoli, as well as cauliflower, belongs to the same family, and are two of the winter vegetables that provide more vitamins, minerals, and properties. Both are an excellent source of fiber, contain large amounts of folic acid, and provide vitamins (A, C, and B vitamins) and minerals, especially calcium, potassium, and phosphorus.
Both vegetables improve intestinal transit, strengthen the immune system, protect heart health, and help combat mood swings or irritability, as well as fatigue and excessive tiredness.
You can prepare delicious recipes with broccoli such as Quiche of broccoli, goat cheese, and mustard, Asian noodles with a broccoli stem, turmeric, and fresh chives, or savory broccoli and cream cheese-tart
The autumn vegetable fights constipation thanks to its fiber content, but also because of its high water content that contributes to intestinal transit. Because its fiber absorbs water, we can easily fill ourselves with its consumption and promote intestinal transit to prevent or reverse constipation.
The onion is one of the most universal foods. It has derivatives of inulin and fructooligosaccharides that act as prebiotics, helping to favor the functions of the intestine. It is also diuretic, heart-healthy, and contains vitamin C, potassium, calcium, phosphorus, as well as a high percentage of trace elements.
We can find it in many varieties. When cooking it, include it in your pickled dishes or as an appetizer in the classic rings or inside a sandwich.
The plum has high water content and its predominant nutrient is carbohydrates. It contains an appreciable proportion of fiber, making it a perfect fruit to combat constipation. Dried plums or prunes are the best options since they contain 16 g of fiber per 100 g and also sorbitol, a type of sugar that, together with fiber, stimulates the activity of the muscles of the colon, and favors evacuation.
You can include them in your dishes in sauces, sweet cakes or it is ideal to accompany meats. They can also be part of a salad or a homemade fresh fruit salad, ideal for the hottest months.
They are also recommended for constipation problems due to their high fiber content, almost 4 grams per 100. They also have a remarkable content of folic acid, Vitamin C, Vitamin K, Vitamin A, manganese, and potassium, the latter essential for the proper development. of the body, bones, and muscles.
If you can’t think of how to prepare them, we suggest seven recipes that will surprise you and another one for brussels sprouts and pumpkin roasted in cider with mandarin orange.
Asparagus is a great ally of digestion, it contributes to good intestinal function and fights constipation thanks to its fiber content (2 grams per 100). It is also a low-calorie and diuretic food with many nutrients such as vitamins A, B, C, and E.
To include them in your dishes, we suggest 17 different ways to prepare them as well as some snack recipes with asparagus as the protagonist.
Red fruits, especially currants, raspberries, and blackberries, have a high fiber content (around six grams per 100g) that acts as a natural laxative.
You can have them for breakfast in pancakes or as a snack, fresh, in jams or desserts. And if you want something sweet to surprise everyone, a Christmas wreath with red berries: the Christmas pavlova that will fill your table with color
Chickpeas, as well as legumes in general (lentils, beans, peas…), due to their high fiber content, are beneficial for combating constipation. Its high fiber content, 17 g per 100 g, promotes the regularity of a healthy digestive system. They also provide calcium, potassium, and vitamins C and B.
We can enjoy them in the oven, in a sauté, or as a base for some delicious pizzas.
Another fruit with a good supply of fiber is the pomegranate, it contains 4 g of fiber per 100 g. It also provides good nutrients for the body such as phenolic compounds with antioxidant function, potassium, magnesium, vegetable calcium to a lesser extent, a minimum of vitamin C as well as iron and copper.
It is a fruit that if you start incorporating into your dishes, you will love it. You can include it in a crunchy whole-grain couscous salad with red cabbage and pomegranate, carpaccios, as well as in many other recipes to make the most of it.
The fig has a remarkable laxative power, which is why its intake is highly recommended when you have constipation or stomach problems. It is a good ally to recovering intestinal transit and avoiding problems derived from its malfunction.
With them, they can be prepared in jams, preserves, cakes, or roasted figs both as a garnish, as a dessert, or appetizer.
An investigation published by the Spanish Journal of Human Nutrition and Dietetics concluded that eating three green kiwis a day significantly improves intestinal rhythm and constipation, thanks to its high fiber content. Kiwi provides approximately 3 grams of fiber per 100 grams.
It is an ideal fruit to eat fresh or enjoy in a kiwi, avocado, and pear smoothie or a perfect for a full breakfast.
It is one of the most desired summer fruits. Due to its fiber content, the peach is effective in cases of constipation and useful for regulating intestinal transit.
Although it is considered an astringent fruit, the apple is an excellent intestinal regulator. If it is consumed raw and with skin (where it contains a high amount of insoluble fiber) it is very useful to stimulate intestinal activity and treat constipation.
It is a very versatile ingredient to include in your dishes, from desserts to starters or as a side dish.
Orange provides a good amount of fiber that improves intestinal transit. Contains (8 g of fiber per 100 g). It is a powerful antioxidant thanks to its great contribution to Vitamin C, it also contains folic acid, calcium, magnesium, and beta carotene and even helps to take care of our vision.
We can eat the fruit as it is to make the most of its fiber or add it to our dishes as in these orange and lemon sponge cakes, in sauces to accompany meats, or in a recipe for sweet and sour salmon glazed with orange and rosemary.
Dried fruits, such as dried peaches, are powerful foods against constipation because they have a large amount of fiber (15-18 grams percent) and also contain sorbitol, a sugar alcohol that is not digested, and hydroxyphenylxanthine, a substance that is a great intestinal stimulant to facilitate evacuation.
In any case, it is not convenient to abuse them, because being very caloric they can be indigestible.
You can incorporate them into various preparations such as energy bars without cooking, a gluten-free sponge cake, a nutritious and satiating salad, ideal chocolate for Christmas, or, some sweet balls or chocolates reduced in sugar.
The pear also contains a good supply of fiber (a medium pear with skin contains 5.5g) and is made up largely of water. It also contains pectin, a substance that regulates bowel movements and body cleansing.
You can eat the piece as is, without removing the skin, or in both sweet and savory recipes such as a creamy leek, pear, and saffron risotto combined with meats.
The banana contains carbohydrates, but it is also rich in fiber and contains inulin, a natural prebiotic.
In addition, it is one of the foods with the most potassium at our disposal, as well as offering vitamins from the B complex, magnesium, vitamin A and carotenoids, making it a very appropriate food for the functioning of the nervous and muscular systems.
We can make healthy and easy ice creams with bananas, muffins, cookies, desserts, breakfasts, and many other recipes.
The leek is food where we can find prebiotics, compounds that can modify the intestinal flora and help prevent constipation since it improves intestinal transit. In addition, thanks to its high content of vitamins C, E, and B6, it improves blood circulation and helps reduce cholesterol and triglycerides.
It is widely used in creams and soups, but in itself, it is a delicacy that is worth taking advantage of. If you haven’t fallen in love with leeks yet, we leave you with 47 leek recipes that you will love.
Bran is the “hull” of the grain and therefore has high fiber content, giving a darker color and a harder texture to the whole grain. Wheat bran is an excellent source of protein and vegetable fiber. It has 40 percent fiber in its composition and 30 to 41 grams (every 100g) of insoluble fiber. This makes it a great ally to prevent and combat intestinal inactivity.
You can add a few tablespoons to yogurt, milk, orange juice, a filling for savory or sweet pastries, and also to sauces and salad dressings if you like its texture.
Flax seeds are a food that you can add to your diet as they have important nutritional benefits. They are a source of essential fatty acids and have a high protein content as well as water-soluble fiber, no less than 27 grams per 100, which makes them an extraordinary remedy for constipation.
You can add them to the bowl of milk for breakfast, in salads, smoothies, in bread making, or as an ingredient when preparing hake meatballs.
The tomato is a low-energy food that provides just 20 calories per 100 grams, and its insoluble fiber content gives it laxative properties. It also contains vitamins and minerals that make it a powerful antioxidant to prevent diseases.
It is consumed all year round, both raw and cooked, and in all its varieties they are a very healthy ingredient in dishes. Both in sauces and pasta or cakes or the classic fried green tomatoes.
The grape is a sweet fruit with energetic, anti-inflammatory, and antioxidant properties, and is among the fruits known as natural laxatives to promote intestinal activity.
The ideal is to take them, as is, with the skin, which contains most of the fiber. You can also include them in juices combined with other fruits accompanying a dish Veal chops in grape sauce or a fake pizza with aubergine, goat cheese, grapes, and black garlic honey.
Yogurts contain probiotics such as Lactobacillus and Bifidobacterium, which prevent the imbalance of intestinal flora that causes disorders such as constipation.
They also contain inulin, a vegetable fiber that benefits the digestive system. In addition to yogurt itself, other fermented milk is also a source of probiotics.