Constipation is a retention of faeces in the fecal tube with a delay in their evacuation. It is generally due to an altered motility of the colon, to an alteration of the gastro-colic reflex which has the function of increasing peristalsis. Those who follow a healthy and balanced diet normally do not incur constipation. The quantity, the consistency of the faeces and their expulsion rate are given by liquids and high residue foods such as fruit, vegetables and whole grains.

Constipation is a symptom not to be overlooked being an alteration of the functioning of the intestine, such that the expulsion of the faeces does not occur daily, or occurs with excessive effort to be completed. Many underestimate this problem that is usually found in people suffering from spastic colitis, in those suffering from hemorrhoids, anal fissures, appendicitis, cancer of the large intestine, gall bladder stones, diverticulosis of the colon etc.

Constipation is often the first cause of many other diseases and therefore should not be neglected or treated with the abuse of laxatives, but rather try to change certain habits. The elimination of excessively dehydrated stools, low in volume and with slow pace, once every 2-3 days is always a symptom of constipation: it is not helpful to solve the problem only with the use of laxatives, as well as to change one's lifestyle .

Discover also the medicinal mushrooms against constipation

The real cure of STITICHEZZA is a GOOD FOOD and a REGULAR PHYSICAL ACTIVITY.

As far as nutrition is concerned, it is essential to consume:

• raw fresh fruit away from meals such as apples, grapes, plums, strawberries, figs, oranges;
• dried fruit such as figs, plums, apricots, raisins;
• mixed vegetable and raw appetizers for lunch and dinner (carrots, cabbage, chicory, lettuce, onion, leek, dandelion); whole grains (oats, barley, rye);
• oily fruit like almonds, hazelnuts, pistachios ;
• brewer's yeast;
• pollen;
• wheat germ.

It is also important to reduce animal products (in particular fatty cheeses, cold cuts and red meats), season the dishes with cold-pressed organic extra virgin olive oil and drink an adequate amount of water (at least 2 liters per day) . Finally, food supplements based on magnesium, prebiotics and lactic acid bacteria can be useful.

Dr. Elena Longo Nutritionist