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A high-fiber diet - how to cope with constipation
Table of Contents
1. Reasons to steal
We can talk about constipation when the stool is given less than three times a week or when its consistency changes it becomes stiff, hard, and defecation makes it difficult. There are organic causes of constipatedness such as mechanical obstructions in the large intestine, e.g. colon narrowing, tumors, and causes related to the use of various medicines, e., iron-containing drugs, urinary tract, used in reflux disease, depression, high blood pressure, or in gallstones. Similar constipations are caused by our lifestyle improper lifestyle, sedentary lifestyles, and psychogenic factors.2. It's a high-fiber diet
Therefore, a diet rich in dietary fiber is of great importance in treating constipation. According to the WHO, fiber is a group of substances in the cell walls of plants that are not digested and absorbed by the human digestive tract. It is a mixture of substances such as cellulose, hemicellulosis, pectins, rubber, mucus and lignin. Products that contain fiber also help the digestible tract work by increasing the amount of water in the lower portion of the alimentary tract, which regulates the rate of emptying.3. Adequate hydration of the organism
In the case of constipation and the use of a high-fiber diet, we should not forget to drink enough fluids. The fiber binds water to the digestive tract, so if we supply too little water, the contents of the large intestine become drier and narrower, which makes it harder to move through the small intestine and expel it. Water itself is also beneficial because of the fluidity of the table and the ease of drainage. However, the average daily fluid demand of the body is 22,5 l.4. Regular physical activity
Appropriate physical activity plays an important role in the presence of constipation. Sedentary lifestyle and low activity can cause weakness of the abdominal muscles and an increase in the volume of the digestive cavity. There is no peristalsis stimulating factor, there is also an increased bowel restrictive area, which is likely to also release peristaltic bowel movements. It is therefore recommended to increase physical activity in the form of walking, running or swimming.
