The constipation diet, also known as constipation, should contain fiber-rich foods like oats, papaya, plum and green leaves such as spinach and lettuce.
In addition, it is very important to drink plenty of water, because increasing the amount of fiber, fruit and vegetables in the feed may leave the intestine even more trapped, if there is not enough water to hydrate help to form the faecal cake.
What to eat
The best foods to help make the bowel work well are:
- Vegetables: lettuce, cabbage, arugula, chard, watercress, celery, broccoli, spinach, turnip;
- Fruits: papaya, pear, plum, orange, pineapple, peach, raisins, figs and apricots;
- Cereals: wheat germ, wheat bran, oats in thick flakes, quinoa;
- Whole foods: whole wheat bread, brown rice and whole noodles;
- Seeds: chia, flaxseed, sesame, pumpkin seed and sunflower seed;
- Natural probiotics: natural yoghurt, kefir.
These foods should be included daily in the food routine as it is their frequent consumption that will make the intestine function regularly. See recipes for laxative juices that can be used in snacks.
What Not to Eat
Foods that should be avoided by leaving the bowel trapped are:
- Sugar and sugar-rich foods such as soft drinks, cakes, pastries, stuffed biscuits, chocolates;
- Bad fats such as fried foods, breads and frozen ready-made foods;
- Fast food ;
- Processed meats such as sausage, bacon, sausage and ham;
- Fruits: green banana and guava.
It is important to note that if the banana is very ripe, it will not trap the intestine, and it can be consumed up to 1x / day without constipation, as long as the rest of the food is balanced.
How much to drink of water
The water is responsible for hydrating the fibers of the food, increasing the fecal cake and facilitating its elimination. In addition, it also moisturizes the entire intestinal tube, making the stool easier to walk through until they are eliminated.
The ideal amount of water consumption varies according to the person's weight, being 35 ml / kg per day. Thus, a person weighing 70 kg should consume 35x70 = 2450 ml of water per day.
Constipation Constipation Menu
The following table provides an example of a 3-day menu to fight the imprisoned gut:
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 glass of natural yogurt + 1/2 col de chia soup + 1 slice of whole wheat bread with cheese | 1 glass of orange juice + 2 fried eggs with tomato, oregano and 1 teaspoon flaxseed | 2 slices of papaya + 1/2 col de chia soup + 2 slices of cheese with coffee |
| Morning snack | 2 fresh plums + 10 cashew nuts | 2 slices of papaya | 1 glass of green juice |
| Lunch dinner | 3 tablespoons brown rice + baked fish with olive oil and vegetables + braised butter cabbage with onion | pasta with ground beef and tomato sauce + green salad | baked chicken thigh + 3 whole-grain cabbage + 2 bean sprouts + vegetables sautéed in olive oil |
| Afternoon snack | 1 glass of orange juice with papaya + 2 fried eggs with tomato, oregano and 1 teaspoon of flaxseed | 1 glass of green juice + 10 cashew nuts | 1 natural yogurt + 1 slice of whole grain bread with egg and cheese |
