You are blocked? Eat these foods to fix it.
Is there nothing more frustrating than having the urge to go to the bathroom, sit on the toilet, wait and keep waiting?
The constipation is one of the most common gastrointestinal problems, according to the National Institute of Diabetes and Digestive and Kidney Diseases of the United States, this disease affects 42 million people in that country.
However, eating a lot of fiber can help you with that problem.
Dr. Sharon Palmer, author of Plant-Powered for Life, says that “you need fiber in your diet to help you push food through the intestinal tract.”
Just remember to drink enough water throughout the day to soften your stool and make it easier to pass, says Dr. Gina Sam, director of the Gastrointestinal Motility Center at Mount Sinai Hospital.
Here we present the 10 most loaded foods with fiber to help you defecate and you can stop fighting in the bathroom.
VEGETABLES
The legumes , among which are beans, lentils and peas are full of benefits.
? I suggest you include half a cup cooked in your diet every day, because they are a source of fiber , as well as protein, vitamins and minerals ,? says Palmer.
Only half a cup of beans can provide six to 15 grams of fiber to your salad, soup or pasta, depending on the type of bean you use.
BROCCOLI
We’ve all heard the word broccoli in virtually any conversation about healthy foods.
Dr. Sam indicates that eating enough vegetables is essential for good digestive health. Add a cup of cooked broccoli to your dinner to get five grams of extra fiber .
AVENA AND OTHER WHOLE GRAINS
Oatmeal is full of soluble fiber , which helps dissolve in water, softening stool and making it easier for them to pass through the intestines.
It also contains insoluble fiber , which increases the volume of feces and helps everything move.
Palmer recommends including three servings of whole grains in your daily diet, especially? Intact grains? like oatmeal and brown rice.
SPINACH
A cup of spinach contains four grams of fiber , as well as magnesium, a mineral that can help stool move, says Dr. Sam. Magnesium is usually found in laxatives, however incorporating it into your diet is a less extreme option for most people.
Add a spinach fist to your pasta during dinner.
NUTS
Palmer recommends including a handful of nuts such as pistachios, peanuts or almonds in your diet, every day.
In addition to being a great source of protein and healthy fat, half a cup of whole almonds also provides you with almost nine grams of fiber .
CHIA OR LINAZA
Chia and flaxseed are an easy way to add fiber to your diet, says Dr. Sam.
Two tablespoons of chia contains five grams of fiber , while the same amount of flaxseed provides four grams.
Berries
Berries are always targeted for their high antioxidant content, but they also contain other essential nutrients.
? In each bite you are eating small seeds, and with this increasing your fiber intake , ? says Palmer.
Half a cup of blackberries or raspberries contains four grams of fiber . Half a cup of chopped spawns provides almost two grams.
These fruits are very versatile, so put them on your cereal and whole grain hotcakes, or even put some light whipped cream on a plate with your favorite berries for a healthy dessert option.
PEARS
Pears are not recognized enough, especially since they are full of antioxidants and vitamins.
They are also fruits with more fiber , so adding them to your diet is another way to facilitate all your problems in the bathroom.
Half pear with skin guarantees five and a half grams of fiber .
APPLES
In this case,? An apple a day ?, is still great advice.
A small apple with peel contains 3.6 grams of fiber . The skin of many fruits contains insoluble fiber , which acts as a natural laxative.
NUTS
If you are looking for a healthy and fast snack, opt for dried fruits such as prunes.
Yes, it sounds like something your grandmother would have hidden in her kitchen, but there is a reason why people turn to prunes when they have trouble evacuating.
They are rich in fiber (half a cup contains approximately six grams), they also contain sorbitol and fructosan, natural sugars with laxative effect.
You don’t like prunes? Try the figs or apricots.