Nutritionists explain which foods should be consumed and avoided to preserve the well-being of the intestine
Food is a great ally to help fight constipation. However, alone, it should not be considered responsible for the correct intestinal functioning. “Within a diversified diet, no food causes constipation, but if consumption is restricted to low-fiber sources, the condition can occur”, explains Ronimara Santos, nutritionist and master in Food, Nutrition and Health.
What foods are bad for the gut?
According to Ronimara Santos, refined cereals, such as white flour and derivatives, are low in fibers. In this way, they can favor intestinal constipation.
Factors essential for the functioning of the intestine
The nutritionist also points out that the speed of the intestine is guided by three factors. “Water consumption, physical activity and consumption of fiber-rich foods”, he lists.
Foods that Help Loosen the Gut
Fiber-rich foods, such as whole grains, fruits, vegetables and greens, play an essential role in bowel function. “They favor the transit of the intestine, since they play an important role in the formation of fecal cake and in the maintenance of the intestinal flora”, explains the nutritionist. Other foods that help in functioning are: flaxseedchia seed, rye, quinoa, amaranth, whole wheat, oat flour, chia and fruit peels, in addition to water consumption.
How food is prepared makes a difference
The way food is consumed is also a fundamental criterion to be considered to help prevent constipation. “You can eat vegetables raw: they have a more consistent property”, recommends Gabriela Zugliani, nutritionist and postgraduate in Sports Nutrition.
Nutritionist Ronimara Santos suggests consuming whole or minimally processed foods. “When we liquefy foods, we end up destroying the fibers, and these foods end up losing their function in constipation”, she explains.
Source: Maxima
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