Constipation: Causes, consequences and natural solutions

Constipation affects a good percentage of the population. Although many products promise a magical solution to the issue, according to professionals, having a healthy diet is the key to true improvement.

Television advertisements are more than eloquent when they promote products that promise quick solutions to an evil that affects a good percentage of the population: slow traffic. The truth is that within this large group that suffers from constipation, women double the number of men who suffer from this ailment. “To prevent intestinal problems and maintain good health, it is essential to have a varied, nutritious diet and consume plenty of fluids,” explains Nutrition Graduate Daniela Ortega.

The thing is that, if it is not a chronic problem, constipation can well be prevented or “relieved” by a radical change in the way you eat. “Many people who have had to modify their eating habits have come to ask about the benefits of organic products. I always tell them that it is a matter of trying to realize that our body must be nourished with excellent quality foods. So, what better than those that have not been contaminated by chemical substances in any of their processes,” said Lorena Farina, owner of Vida Plena, the first online delivery of organic products in Cuyo.

“In fact – added the nutritionist – organic food would be ideal to start combating constipation. Since they do not present any additives, preservatives or chemicals, they are foods that protect our health more and not only at the intestinal level, but in a much more complete way. "Always the most natural, it will be much healthier and more beneficial for our body."

And he continued: "Many people have an eating habit that - without knowing it - harms them. For example, some eat meat excessively, and accompany it with potato salad or rice or noodles. Of course, if our eating routine is develops in this way we will be collaborating with slow transit. Even some who suffer from this ailment, to include vegetables in their diets, eat broccoli or cauliflower or cabbage; the truth is that these vegetables produce inflammation, and increase the uncomfortable symptoms of constipation ".

Of course, it would be impossible to think that the solution lies solely in the consumption of healthy foods. To achieve true results, drinking fluids and exercising are also required. “It is a matter of being convinced that we want a radical change in our quality of life with regard to health,” Farina remarked.

Causes and consequences of constipation

Some professionals claim that between 30% and 40% of patients who approach a gastroenterologist do so because they are suffering from irritable bowel syndrome and, therefore, intestinal transit disorder. Although, in general, the origin of the symptoms is functional, it may be indicative of some organic alteration, which is why it is essential to consult a gastroenterologist to identify the cause in each particular case and adapt the treatment.

Of course, if a cause originating in the body is ruled out, constipation can occur due to a combination of factors related to one's diet and lifestyle. Stress, disorder in meal times (many times there are only a few minutes for lunch, for example), postponement of biological needs, unhealthy eating, lack of physical activity, overweight and excessive consumption of laxatives and certain medications can be causes. of malfunctioning intestinal transit.

“The intestine is an organ that gets used to; So if we consume, for example, non-prescribed laxatives or commercial products such as yogurt that promise to regularize the intestine, after a while they may no longer have an effect. That is why it is important and advisable to change the permanent stimulus; with a varied and healthy diet,” recommended Daniela Ortega.

Four “organic” keys in search of a healthy solution

1. To combat constipation, there are no prohibited foods, there are foods that those who have intestinal problems should reduce their consumption, such as cheese - especially the hardest ones -, rice, or foods that cause inflammation because they can worsen the symptoms. symptoms.

2. It is very good to consume all those foods that are rich in fiber, such as fruits (better if they can be consumed with the peel), vegetables (varying type and color) and at least one serving of raw vegetables per day. Also whole grains (bran bread, whole wheat flour, among others), legumes, seeds (prioritizing flax).

3. It is important to keep in mind that fiber only has the desired effect with the combination of liquids, so it is essential to accompany a diet rich in fiber with plenty of water and physical activity.

4. Re-educate the evacuation habit; That is, try to go to the bathroom a few minutes after breakfast or the first meal of the day, which is when the gastrocolic reflex is most intensely stimulated.

Information sources:

Lorena Farina - Owner of Vida Plena, the first online delivery of organic products from Cuyo.

Daniela Ortega - Graduate in Nutrition. Registration: 1178.