It is very frequent, in some circumstances, to suffer intestinal disorders that make it difficult to achieve adequate evacuation. Sometimes it can be due to a mismatch in diet, stress, a low-fiber diet, or in life stages such as when beginning complementary feeding in children, in pregnancy (half of pregnant women suffer from constipation in some moment) and also during postpartum, due to physiological factors that influence intestinal functioning.
Constipation occurs when one is not eliminating feces as often as they normally do, when they occur three or fewer bowel movements per week, the feces being hard and dry. The feeling of incomplete evacuation can also be experienced and is also considered constipation.
For optimal intestinal functioning, the fiber intake should be 30 grams daily, which are achieved by ingesting two-three pieces of fruit, a couple of servings of vegetables and whole grains. Without forgetting the two servings of weekly legumes.
We give you a list of foods that will help you avoid constipation and some recipes so you can prepare them easily and thus regularize intestinal activity. They are mainly foods rich in fiber and prebiotics, which contribute to bowel movement.
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In addition to being a healthy heart fat, olive oil acts as a natural laxative that helps soften 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 for cooking and dressing your salads in any of its varieties.
Avocado
It is a very complete food, contains healthy fat and is rich in Omega 3. It contains folic acid, vitamins and minerals, and high fiber content (7 grams per 100) which makes it a fruit very suitable for the mobility of the intestine.
We can use it as a complement for a salad with yogurt and goat cheese or in toast for appetizers and sandwiches.
Garlic
Garlic is one of the prebiotic foods, a type of non-digestible fiber It 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 a delicious garlic bread and three cheeses to share with friends, to the classic ajoblanco or a very tasty spaghetti recipe with creamy mushroom and garlic sauce
Artichoke
The artichoke is also a food that contains prebiotics, which favor 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 than banana (about 350 mg per 100 grams). It also offers us magnesium, phosphorus, carotenes and B vitamins with very few calories and high fiber.
There are countless ways to prepare them, both in cold and hot dishes: we leave you the best 29 recipes with artichokes to enjoy this great food.
Almonds
Almonds, and in general nuts, by containing a high proportion of insoluble fiber, are perfect to combat constipation. This helps regulate intestinal transit and helps increase 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 salty cake.
Oats
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, also 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 oatmeal in your diet, as well as tips to prepare it for babies and children.
Broccoli
Broccoli, as well as cauliflower that 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 vitamins of group B) and minerals, especially calcium, potassium and phosphorus.
Both vegetables improve intestinal transit, strengthen the immune system, protect heart health, and help fight mood swings or irritability, as well as fatigue and excessive tiredness.
You can prepare delicious recipes with broccoli such as broccoli Quiche, goat cheese and mustard, Asian noodles with broccoli stalk, turmeric and fresh chives or a salted broccoli cake and cream cheese
Pumpkin
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 satisfy ourselves with its consumption and favor intestinal transit to prevent or reverse constipation.
We suggest 33 healthy recipes to take advantage of the pumpkin, both salty and sweet, like a pumpkin pie that you will surely repeat.
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Onion is one of the most universal foods. It has derivatives of inulin and fructooligosaccharides that act as prebiotics, helping to promote bowel functions. 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 hoops or inside a snack.
Plums
Plum has a high aqueous content and its predominant nutrient is carbohydrates. It concentrates an appreciable proportion of fiber, making it a perfect fruit to combat constipation. Dried prunes or raisins are the best option, since they contain 16 g of fiber per 100 g and also sorbitol, a type of sugar that together with the fiber stimulates the activity of the muscles of the colon, and promotes 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 fresh fruit salad made at home, ideal for the hottest months.
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They are also recommended for constipation problems due to their high fiber content, almost 4 grams per 100. They also have a remarkable content in folic acid, Vitamin C, Vitamin K, Vitamin A, manganese and potassium, the latter essential for proper development of the organism, bones and muscles.
If you can't think of how to prepare them, we suggest seven recipes that will surprise you and another one of brussel sprouts and pumpkin roasted in cider with tangerine.
Asparagus
Asparagus is a great ally of digestion, it contributes to good intestinal functioning and to combat constipation thanks to its fiber content (2 grams per 100). It is also a low-calorie and diuretic food with many nutrients such as vitamin A, B, C and E.
To include them in your dishes, we suggest 17 different ways to prepare them as well as some pecking recipes with asparagus as the protagonist.
Fruits of the forest
Red fruits, especially currants, raspberries and blackberries, have a high fiber content (about six grams per 100g) that acts as a natural laxative.
You can have them at breakfast in pancakes or snacks, 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
Chickpeas, as well as legumes in general (lentils, beans, peas ...), due to their high fiber content, are beneficial for fighting constipation. Its high fiber content, 17 g per 100g promote 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 sautéed or as a base for delicious pizzetas.
Pomegranate
Another fruit with good fiber intake is 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 it into your dishes, you will love it. You can include it in a crunchy whole-wheat couscous salad with red pepper and pomegranate, carpaccios, as well as in many other recipes to make the most of it.
Figs
The fig has a remarkable laxative powerTherefore, its intake is highly recommended when you have constipation or stomach problems. It is a good ally to recover the intestinal transit and avoid problems derived from its malfunction.
With them they can be prepared in jams, preserves, cakes or roasted figs both for garnish, as dessert or appetizer.
Kiwis
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 intake. Kiwi provides approximately 3 grams of fiber per 100 grams.
It is an ideal fruit to eat it fresh or enjoy it in a kiwi, avocado and pear smoothie or in a perfect for a full breakfast.
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It is one of the most desired summer fruits. Because of its fiber content, the peach is effective in cases of constipation and useful for regulating intestinal transit.
We can take advantage of it in many recipes. Here we leave you 27 peach recipes to get all the juice from one of the summer star fruits.
Apple
Although considered an astringent fruit, apple is an excellent intestinal regulator. If consumed raw and with skin (where it concentrates 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 an accompaniment. We leave you 49 recipes to take advantage of one of the queens of autumn (and not always fall in the sweet).
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Orange provides a good amount of fiber that improves intestinal transit. It contains (8 g of fiber per 100 g). It is a powerful antioxidant thanks to its great contribution of Vitamin C, it also contains folic acid, calcium, magnesium, beta carotene and even helps take care of our vision.
We can eat the fruit as is to make the most of its fiber or add it to our dishes as in these sponge cakes of orange and lemon, in sauces to accompany meats or in a sweet and sour recipe of glazed salmon with orange and rosemary.
Dried peaches
Dried fruits, such as peach dried apricots, are powerful foods against constipation because they have a large amount of fiber (15-18 grams percent) and also have sorbitol, an alcohol sugar that is not digested, and hydroxyphenylxanthine, a substance that results A great intestinal stimulant to facilitate evacuation.
In any case, it is not convenient to abuse them, since being very caloric they can be indigestible.
You can incorporate them in various preparations such as energy bars without cooking, a gluten-free cake, a nutritious and satiating salad, an ideal chocolate for Christmas or, sweet balls or chocolates reduced in sugar.
Pear
The pear also contains a good contribution in fiber (a medium pear with skin contains 5.5g) and is composed of a good part of water. It also contains pectin, a substance that regulates bowel movements and cleansing of the body.
You can eat the piece as is, without removing the skin, or in both sweet and savory recipes such as a sweet risotto of leek, pear and saffron combined with meats or canapés.
Banana
Banana contains hydrates, but it is also rich in fiber and contains inulin, a natural prebiotic.
In addition, it is one of the foods with more potassium at our disposal, as well as offers vitamins of the B complex, magnesium, vitamin A and carotenes, being therefore a very appropriate food for the functioning of the nervous and muscular system.
We can make healthy and easy ice cream with banana, muffins, cookies, desserts, breakfasts and many other recipes.
Leek
The leek is a food where we can find prebiotics, compounds that have the ability to modify the intestinal flora and help prevent constipation as 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 delight that is worth taking advantage of. If you still had not fallen in love with leek, we leave you 47 recipes with leek that you will adore.
Wheat bran
The bran is the "husk" of the grain and therefore has a high fiber content, giving the whole grain a darker color and a harder texture. Wheat bran is an excellent source of protein and vegetable fiber. It has 40 percent fiber in its composition and 30 to 41 grams (per 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 of savory or sweet cakes and also, sauces and salad dressings if we like its texture.
Flax seeds
Flaxseeds are a food that you can add to your diet as it has important nutritional benefits. They are a source of essential fatty acids and have a high protein content as well as water soluble fiber, nothing less than 27 grams per 100, which makes them an extraordinary remedy for constipation.
You can add them to the bowl of breakfast milk, in salads, smoothies, in the making of breads or as an ingredient when preparing hake meatballs.
Tomato
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 year-round, both raw and cooked and in all its varieties are a very healthy ingredient in dishes. Both in sauces and in pastries or cakes or the classic fried green tomatoes.
Grapes
The grape is a sweet fruit with energetic, anti-inflammatory and antioxidant properties, and is among the fruits known as natural laxatives to favor intestinal activity.
Ideally, 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 plate Veal chops in grape sauce or in a fake eggplant pizza, goat cheese, grapes and black garlic honey.
Yogurt
Yogurts contain probiotics such as Lactobacillus and Bifidobacterium, which prevent the imbalance of the intestinal flora that causes disorders such as constipation. They also contain inulin, a plant fiber that benefits the digestive system. In addition to yogurt itself, other fermented milks are also a source of probiotics.
We usually take it for breakfast or snacks, but there are more than 100 ways to include it in everyday recipes
