Eating less helps relieve constipation

Diet for constipation: These foods help with constipation

  1. 24vita
  2. treatment
  3. Alternative therapies

Created: Updated:

From: Jasmina Deshmeh

Fruits rich in fiber, legumes and whole grain products stimulate digestion and help with constipation (symbol picture). © agefotostock / imago images

Constipation can have many reasons and can put a lot of stress on those affected in everyday life. The right diet can help to get your digestion going.

Bonn - Constipation (constipation) can have many causes: a trip, stress, too little exercise or the wrong diet. According to the German Nutrition Society (DGE), in Germany 10 to 15 percent of adults affected by chronic constipation. A change in lifestyle often already helps to stimulate bowel movements. So can certain foods stimulate digestion and relieve constipation and its accompanying ailments.

Constipation: These causes can be behind it

Atconstipation, the so-called constipation, is theDefecation difficult. By definition there is one constipation before when stool is withdrawn less than three times a week. Often will constipation dismissed as a disorder. In most cases the cause is actually harmless, but if the intestinal sluggishness lasts longer or occurs very suddenly, it can be a serious illness. So the discomfort can be symptom of a Food intolerance, one Celiac disease, one Irritable bowel syndrome or, in rare cases, conditions such as colon cancer. Usually the constipation accompanied by complaints such as:

  • stomach pain
  • Bloating
  • Flatulence
  • hard stool

Does the doctor have a disease as root cause the constipation excluded, a change in the Lifestyle. Those affected should focus on a high fiber diet, sufficient Hydration and regular Move respect, think highly of.

Diet for constipation: More fiber from whole grains, rice, vegetables and fruits

The most important measure against constipation is that Fiber intake about the nutrition to increase. The DGE recommends daily at least as a guideline 30 g of fiber to record. The fiber-like and largely indigestible food components promote bowel movements and are also good satiating agents, which reduce the risk of obesity, high blood pressure and diseases of the coronary arteries.

Sources of fiber are products from Whole grain cereals, legumes, nuts and Seeds as vegetables and Fruit. Dietary fiber soaks up in the large intestine with water and swell on. This increases the volume of the chyme, stimulates bowel activity and shortens the intestinal passage. In addition, fiber binds harmful substances in food, regulates blood lipid and blood sugar levels and provides one Breeding ground for important intestinal bacteria the intestinal flora. High-fiber foods are:

  • Oat flakes, spelled flakes, whole grain bread, amaranth, bran
  • unsweetened popcorn
  • Beans, peas, lentils
  • Macadamia nuts, peanuts, pecans, hazelnuts, and walnuts
  • dried plums and apricots
  • Chia seeds, psyllium

Diet for constipation: fluids promote digestion

In order for fiber to be able to develop its full effect, you need it Liquid. The DGE recommends drinking at least 1.5 liters throughout the day. Most suitable water - In the case of constipation, especially carbonated water. However, anyone who suffers from flatulence, abdominal pain and cramps should stick to still water so as not to irritate the intestines further. Also unsweetened teas and coffee can stimulate digestion. Some patients have found it good to drink a glass of warm water or other warm beverages before eating.

Diet for constipation: Fermented foods

A good home remedy for constipation are fermented foods how Sauerkraut, miso, kimchi or fermented tea (kombucha). Those who can tolerate lactose and milk protein can also fermented milk products how Kefir, yogurt and others Sour milk products To fall back on. In fermentation, a method of preservation that is thousands of years old, specially added bacteria convert organic substances, making them more digestible and food more durable. In addition, the lactic acid bacteria involved in fermentation should Support intestinal flora and the Immune defense strengthen.

Diet for constipation: Dried fruit containing sorbitol

Also soaked Dried fruit can help with constipation. By their high Sorbitol content act dried fruits, like Plums and apricots, laxative. However, caution is advised with a sorbitol intolerance, in which the consumption of dried fruit can lead to diarrhea, abdominal cramps, nausea and fatty stools.

Diet for constipation: These foods should be avoided by those affected

However, caution should be exercised alcohol as this has a dehydrating effect and Constipation can favor. White flour products, fried food, ready meals, fast food, (unripe) bananas, cocoa, chocolate, long-drawn black / green tea, blueberries, potatoes and hard cheese also have a constipating effect.

This article contains only general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. Under no circumstances does it replace a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.