Eating apples helps with digestion
Diet for constipation
Dietary fiber always has a positive effect on the bowel and bowel movement. These are indigestible parts of plants that increase the volume of stool in the large intestine and thus ensure that food remains in the body for a shorter period of time. At the same time, the intestinal muscles are trained. The most important fiber in food is cellulose, hemicellulose, pectin and lignin. A lack of it can have a negative effect on the bowel function, because fiber is essential for the proper functioning of the digestive system.
Slowly switch to a high-fiber diet
Grains and cereal products, especially whole grain products, are high in fiber - so it is advisable to replace white bread or bread rolls with mixed bread or rye bread, to eat muesli for breakfast over and over again, to use whole grain rice instead of polished rice and more often to use whole grain pasta eat. But be careful when changing your diet from low-fiber to high-fiber: the motto here should be slow, creeping, not abruptly, not in a time-lapse process, because that could be eye-catching or on the intestines and stomach. Basically, if you completely change your diet overnight and consume mountains of fiber at once, you have to expect gas, pressure and bloating as well as abdominal pain. And constipation might well be at the end of this plague.
Fruits, vegetables, whole grains every day
Fruit and vegetables (legumes) as well as nuts and dried fruits are also good sources of fiber. The last two also contain a lot of sugar and fat and should therefore not necessarily be consumed in large quantities. Potatoes, legumes or apples are more recommendable. Basically, the following applies: "The higher the proportion of fruit, vegetables and whole grain products, the more likely it is that you will have regular bowel movements. These foods should therefore be part of your daily menu," notes Widhalm. However, one always has to consider the individual reaction, "with some two apples make a softer stool, with others not, with thirds the tomatoes do, with fourth not."
Basically, vegetables with a coarser structure (green peas, cabbage, cabbage sprouts, cabbage, sauerkraut, broccoli, leeks, peppers, root vegetables) provide more fiber than fine leafy vegetables.
Another very important principle: Those who eat a diet rich in fiber but drink too little may only encourage constipation. Because fiber needs fluid in order to swell and thus work. So there is no getting around drinking enough. You have to pay particular attention to those who use wheat bran for constipation - this is effective, but only in connection with sufficient fluids.
Here are a few sources of fiber in comparison:
- 100 grams of wheat bran: 45 grams of fiber
- 100 grams of flaxseed: 35 grams of fiber
- 100 grams of salsify: 18.4 grams of fiber
- 100 grams of dried plums: 17.8 grams of fiber
- 100 grams of whole wheat pasta: 5.1 grams of fiber
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