Constipation and diet: practical advice

Many are those who are dieting. Diet is often accompanied by constipation. Far from being inevitable, respect some simple rules that you can avoid constipation

of calories and do not provide enough fiber to allow for good intestinal transit. However, the fibers play a key role in the intestinal transit: they help to hydrate the stool, facilitating the progression of stool in the gut.

Attention to the false constipation!

By definition, dieting brings a small amount of calories and therefore logically eating a low volume. Thus, even if the plan is suitable, it necessarily causes a decrease in fecal volume, which is often mistakenly associated with constipation.

How to avoid constipation?

Do not opt for a diet too restrictive, which in addition to constipation, may cause long-term significant deficiencies. Instead, choose a well-balanced diet including:

An adequate intake of protein (fish, meat, egg or cheese) to preserve your muscles: 1.3 to 1.4g of protein per kg of body weight per day, if you weigh 60 kg, 80 g / day proteins;

vitamins and minerals in fruits and vegetables, to avoid deficiencies;

fiber to facilitate intestinal transit: vegetables, fruits, dried fruits, cereals.

Fibers, the most important:

Fiber makes stool easier to pass in those with diet. Insufficient of the food product will create itlaborious to own a laxation. The recommendations square measure twenty five grams of fiber for ladies and thirty eight grams for men on a daily basis. Individuals over age fifty might have slightly less fiber (21 grams for ladies and thirty grams for men). Fiber may be found in: (whole-grain bread and cereals, fruits, vegetables and beans).
Don't shock your system, though, with an increase of fiber or fiber supplements in your diet. Add slightly fiber on a daily basis to provide your body it slow to urge accustomed it.
Increasing fiber intake by two grams to three grams per day. for instance, if you unremarkably consume five grams of fiber, strive taking in eight grams on your initial day of accelerating fiber.

  

Against constipation, a few lifestyle rules

And finally, it is imperative to respect the rules of healthy living:

drink at least 1.5 liters of water a day;

do physical exercise;