WEEKLY MENU FOR CONSTIPATION / Tips and diet for constipation

WEEKLY MENU FOR CONSTIPATION / Tips and diet for constipation

Introduction of WEEKLY MENU FOR CONSTIPATION / Tips and diet for constipation





WEEKLY MENU FOR CONSTIPATION / Tips and diet for constipation. we are Marisa Burgos and Sara Martínez, dietitians and nutritionists at Alimmenta and in this article, we want to talk to you about constipation. We want to help you understand why and even give you guidelines so that you can improve your symptoms. And at the end, we will share with you a menu healthy and rich in fiber so that it can help you. And Sara, tell us, what is constipation? For there are different definitions of constipation.

But in general we could say that if we find it hard to go you could say that if it’s hard for us to go at least three times a week and that if the stools and that if the stools are very large, they should be hard pellets and it is hard for us to and it is difficult to expel them, we are constipated and although there is no an ideal frequency of defecation, regularity, and ease of defecation. the process improves intestinal health and of course, quality of life. In addition, we have to take into account that constipation is a very common problem that can affect up to 25 percent of people of the population, being especially, let’s say, the people let’s say, the people most affected, women in adulthood, but. Read More WEEKLY MENU FOR CONSTIPATION / Tips and diet for constipation.

It can be at any age. actually, be at any age. We have to take into account that we are dealing with serious symptoms, that we would have to look for a solution, because there may be other related problems, right Sara? That’s right. Apart from the difficulty of expelling these hard stools, there may be abdominal discomfort or bloating not here in the tummy area. Feeling of incomplete evacuation, as if your bowels were not empty. Feeling of obstruction, that we have a kind of a plugin the anorectal area in the anorectal area and we may even feel the need to to do maneuvers such as compression of the pelvic floor to facilitate this expulsion As it is. And what.

We should not do is to normalize these symptoms, because a lot of people are what

They do, they normalize their symptoms and do not seek the help of a specialist, because, in reality, a concrete diagnosis is a concrete diagnosis. Above all, we must visit the digestive if we see that we are consuming more fiber, a balanced menu and we continue to be constipated. constipated. When it comes to making diagnosis and follow up of a patient with constipation, in our practice we use a tool that is very useful to us and that is the Bristol and that is the Bristol scale. This scale is used to find out the shape and consistency of each type of stool in people with digestive problems. Roughly speaking we could say that type 1 or known as severe constipation is characterized by those little balls in the shape of the stool and is often associated with insufficient soluble and insoluble insufficient soluble and insoluble fiber. That’s it.

Then we would move on to type 2, which is still hard, these little balls are like together and in a compact form, which obviously here we would also need fiber, and the help, for example, fruit such as a kiwi fruit could help us to be helpful to get to type 3 4, which would be more normality and five. Type 5 is also considered correct, although as they are separate fragments, as a little more soluble fiber might help to compact. Let’s say that type 6 is when you start to see diarrhea, that it may be that we are consuming excess fiber or that there may be another underlying problem and type 7 would already be what is watery diarrhea. We must consult a specialist.

We see in consultation some particular causes. What would be the causes of constipation we see in Sara’s office? For these causes would be to repress the evacuatory reflex many times. So we are inhibiting because of this natural reflex we have. Low physical activity, that is to say, a sedentary lifestyle, not moving, because it also makes it difficult intestinal peristalsis, the movement of our intestines. And a diet low in fiber and water that is low in fruit, vegetables, whole grains, legumes, nuts, seeds. The oil is also very important. But then we’re going to share with you a suitable menu. That’s it. So we have to keep in mind that if we solve all these aspects, it still does not improve when.





It comes to going to the toilet. This is when, as I said before

We have to make the consultation with the digestive. Because there may in fact be in fact motility problems. That is, the intestine does not have enough force to move those feces, and those stools, or it is a problem, such as a blockage. such as an obstruction. So always in these cases should go to a specialist that it will be a must. That is, it could even be due to to irritable bowel syndrome if there is a change in stool frequency and consistency of the stool. Or it could be due to bacterial overgrowth bacterial overgrowth produced by microorganisms called archaea, or there could be some underlying pathology, such as obesity or hypothyroidism, even the use of certain drugs such as non-steroidal anti-inflammatory such as non-steroidal anti-inflammatory drugs, such as or levodopa, which is used for Parkinson’s Parkinson’s disease, as it can affect.


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There may also be a neurological cause that could be causing the constipation constipation or even a pathology autoimmune, as is the case with celiac disease, right Sara? Indeed, as a matter of fact, this may seem strange to us because we usually associate coeliac celiac disease with diarrhea. But it can also be the cause of of chronic constipation and is often associated with iron deficiency anemia. i.e, due to a lack of iron due to that the intestinal villi are weakened by this celiac disease. So if these two symptoms are present constipation and anemia in a person at the very least, as you would have to ask for a blood test to rule out the presence of coeliac disease. Exactly. So we have emphasized a lot that.

We don’t have to see it as disease constipation but as a symptom. Then the diagnosis of, let’s say, the original cause will be very important. That is why we have emphasized all of this and we also have to keep in mind that constipation can have other consequences. consequences of constipation. It could cause hemorrhoids, anal fissures, abdominal pain, and even general discomfort. Constipation can influence the appearance of local problems such as dysbiosis, which is a disorder of the microorganisms that live in our intestinal flora; nausea, vomiting, and the appearance of diverticula, which are small pouches that can form inside our intestine and can infect our intestine and can become infected and irritate the cells around the colon. the colon. And on a systemic level and also, can lead to chronic inflammation with all the problems that this entails.

Now let’s delve into the 5 habits that we have to avoid because they are harmful

The first would be not to inhibit the evacuatory reflex, i.e, that when we feel the urge we have to go to the toilet and we can get a good one position by placing feet on a stool. That’s right. The second is that we will fight against a sedentary lifestyle, since it is that physical activity has been proven to not only improves our transit and intestinal health, obviously, but it has a multitude of benefits for our health, such as the secretion of endorphins, the hormones of well-being. and it also helps us in our state of the mind state of mind, the strengthening of the bones, the musculature, and improvements in metabolic level. Any physical activity is positive and especially hypopressive exercises because they help us to strengthen our pelvic floor. That’s it. The third habit we’re going to avoid would be that. Comment It WEEKLY MENU FOR CONSTIPATION / Tips and diet for constipation.

We are not going to resort to any kind of type of laxative, even if it is natural. We had already explained this in another article about hemorrhoids because there are people who are used to consuming Frángula, Sen. which is the cassia Angustifolia, and even aloe vera, but keep in mind that although they are natural, can irritate the bowel if used chronically. if used chronically. Very good, Marisa. And the fourth is that we won’t get used to being constipated. I mean, let’s not take it as normal to go several days without going to the toilet or that every sitting is like childbirth. That is to say, it is necessary to go to a specialist whenever there are any of these problems that have already become somewhat chronic. to some extent chronic. That’s it. And the fifth would be that we will take a diet rich in fiber and water. That is to say.

We will consume fruit, vegetables, vegetables, legumes, nuts, and seeds to be able to provide all the fiber we need. Apart from cereals, such as pasta or bread, can be wholemeal and we will be drinking throughout the day water. That’s it. It’s not enough to say I’ve already eaten a piece of fruit and a small plate of vegetables. No, we must at least contribute twice as much as we have been doing so far. what we are doing so far. This would be, then, two, three servings of fruit a day and two plates of fruit vegetables, which can be combined with raw or cooked raw or cooked in the form of sautéed or mashed vegetables. in any of the versions or the salad in the raw format.





It is also important to keep in mind that if we have a high consumption of fiber

But we are not providing a sufficient amount of water, we do not have good hydration, we can cause an effect that we don’t want and that is to form a plug in the intestine. That’s it. That’s why we are now going to present the menu in which you can see that the fruit is present in the different meals, both mid-morning and mid-afternoon, but also at breakfast or as part of dessert. You will also see that there are nuts and seeds. It can be accompanied by yogurt or even on some salad. It is also present the legume of. daily, both whole and in the form of humus and everything that would be vegetables that you can see so much in food, dinner and some days.

We want to have breakfast, for example, breakfast, for example, a vegetable omelet, because you’ll also see it as part of a breakfast. All these tips do is achieve a menu rich in fiber that will help you with this problem. It is a menu that you must accompany with water. We insist, that is, drinking a minimum of water throughout the day. liter and a half, two liters, which would be about six to eight glasses a day. It is also important that you adapt the menu to your tastes and preferences, taking into account that the rest of the advice that we’ve given you is super important for you to avoid constipation. This is something we also do to make the patient comfortable in their daily diet. Basic customization. That’s it. And going back a little bit to the fiber part, which we had also explained in another article.

We remind you that the fiber is basically classified into soluble and insoluble fiber

Insoluble would be the one in which you find better in the skin, let’s say, of the fruit and the vegetables in the fruits and the soluble one is found more in the fruit pulp. in the pulp of the fruit, such as kiwi fruit, which is widely used in case of constipation. or in the seeds, such as flaxseeds, which we usually give very good results when it comes to regulating the intestinal transit. When it comes to introducing more vegetables to your diet, it is interesting to note that, as Marisa rightly says, each type of vegetable has a specific function in our intestines. That is to say. Like it WEEKLY MENU FOR CONSTIPATION / Tips and diet for constipation.

it is not the same thing to consume a dish of legumes that initially will be harder to digest more difficult to digest than a small plate of spinach, which is going to be generally more difficult easier, sorry, to digest. And we in consultation take into account all these aspects for the introduction of fibers to be little gradually, so as not to generate more discomfort to the patient. Therefore, just as you explained your Sara, personalization is very important. Then you had already commented on it, that the water provided by food and also what we drink will help us to avoid the clogging effect, especially if we consume insoluble fiber.





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