There is talk of constipation when there is a reduction in the number of evacuations (less than 3 per week) or an increase in the consistency of the stools, which appear hard and fragmented. Constipation is also characterized by the need to make intense efforts to evacuate, from the feeling of incomplete emptying of the rectum and from the presence of a stimulus which is however unproductive.
The causes of the disorder are many and identifying them is not always easy.
Generally speaking, constipation is caused by an altered stool progression in the colon and rectum, which may depend on a mechanical or functional problem. In reality, the cases of constipation due to the presence of a real colon problem are the minority; in fact, most of the time, constipation is caused by incorrect habits, such as a wrong diet or an excessively sedentary lifestyle.
The rules of the diet against constipation
The first and fundamental rule of the diet against constipation consists in drinking a lot of water, no less than two or three liters a day. It is also important to increase the intake of dietary fiber, but always remembering to accompany it to a correct intake of liquids (preferably water), otherwise you risk worsening the situation.
A psychosomatic perspective on constipation
How do you increase your fiber intake?
For example, consuming about 200 grams of whole wheat bread each day, 50 grams of whole grains or about 400 grams of fruit and vegetables, roughly equal to 5 servings.
But beware of calories, 200 grams of whole wheat bread contains about 500 calories, while 50 grams of whole grains have around 150-200. The less caloric alternative is the correct intake of fruit and vegetables.
There are fruits or vegetables particularly indicated in the diet against constipation, as they greatly stimulate the intestinal transit: kiwi, strawberries, melon, plums, pears, courgettes, spinach ... they are all valid allies against constipation.
Yogurt consumption can also be useful, thanks to the presence of lactic ferments.
Even the egumi help, but these can increase the production of intestinal gas, due to the fermentation of olisaccharides; it is therefore advisable to cook them in the right way and increase their consumption gradually.
Seasoning the dishes with a tablespoon of extra virgin olive oil is another secret of the diet against constipation.
Finally, we must not forget to associate a correct and regular physical activity .
