One of the most common digestive system conditions among the population is constipation. It occurs when fewer than three bowel movements are made a week, when the stool is hard and dry, when there is a sensation of pain when evacuating and if the sensation is experienced that it was not complete, as explained by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).
Although it is not a disease as such, constipation can be the clinical manifestation of some other pathology and, in addition, it can worsen the quality of life and make daily routines difficult. In fact, if it becomes chronic, it can lead to complications such as hemorrhoids, rectal prolapse or anal fissure, among others.
In any case, it is advisable to incorporate a series of dietary changes and adopt healthy habits to alleviate the associated symptoms and facilitate bowel movements. Above all, consume more products with high fiber content, drink enough water or other types of liquids.
What foods are recommended? Which ones should be avoided?
The main recommendation to avoid constipation is to maintain an adequate daily fiber intake, present in foods such as the following:
Whole grains, bread, whole wheat pasta, whole grains, or oatmeal.
Lentils, beans, or chickpeas.
Fruits such as oranges, pears, apples or red berries.
Vegetables such as carrots, broccoli, or peas.
Nuts like almonds or peanuts.
Citrus fruits in general, as well as legumes, seeds or green leafy vegetables, such as spinach, are ideal foods to increase the fiber intake necessary to prevent this condition.
Likewise, certain products should be avoided when suffering from constipation, such as the following:
Processed or ultra-processed foods.
Fast food products, such as pizzas.
Fried foods, such as potatoes.
Meat products.
Foods with a high fat content.
