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Essential foods against constipation


Many people can develop problems with constipation. That is, difficulties when it comes to making the stool normally. It is a condition of Health that it can cause different damages to the people who suffer it; although the consumption of certain food help relieve the symptoms of this digestive disorder.

Specifically, constipation appears when stools are less frequent, dry, painful and difficult to evacuate. Thus, this process occurs when the body absorbs more water or moves food more slowly through the intestines.

According to reports from the ‘American Society of Clinical Oncology ‘, constipation is a common symptom in people with cancer. Although, they clarify that it is a controllable aspect.

Favorable foods for constipation

In this sense, there are different beneficial foods for the body when constipation develops. Some of them can be highly effective in relieving the symptoms of constipation or making it disappear by concrete.

fiber foods
Fiber foods

Therefore, from the ‘National Institute of Diabetes and Digestive and Kidney Diseases’ They explain what are the right foods and nutrients for a person who is constipated. In this aspect, the intake of fiber stands out and drinking plenty of fluids so that the action of the fiber is more important.


Depending on factors such as age or gender, adults need between 25 and 31 grams of fiber per day. However, many adults do not get enough fiber when they lose interest in certain foods.

According to this health institution, these are some of the best sources of fiber for the body. That is, foods that will provide fiber to the body and will be beneficial for the person who consumes them before episodes of constipation:

  • Whole grains: Like bread, whole wheat pasta, cereals with bran flakes, and oatmeal.
  • Legumes: Black beans, kidney beans, lentils, chickpeas or soybeans stand out.
  • Fruits: In this group we find apples with peel, red fruits, oranges or pears.
  • Vegetables: Foods like carrots, broccoli, peas, and other green leafy vegetables.
  • Nuts: Almonds, peanuts, or pecans.

In addition to these foods, it is also important to drink plenty of water to enhance the function of fiber in the body. Similarly, other liquids such as fruit and vegetable juices are equally valid.

A correct diet rich in fiber accompanied by an adequate intake of water will cause the stool to soften and be easier to evacuate. In short, it is a natural rule to reduce the symptoms of constipation.

In addition, drinking water and other fluids helps to keep the body hydrated, something essential for health and which also prevents the appearance of constipation.


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