According to data from the Brazilian Society of Coloproctology, about 30% of the population suffers from constipation and women are the most affected by the situation. Constipation is common, but becomes a problem when the patient goes to the bathroom less than three times a week.
Not being able to have a bowel movement can make you sluggish and bloated, as well as causing abdominal pain and intestinal infections. However, the situation can be resolved with the consumption of drinks and foods that stimulate intestinal transit.
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But, despite this type of solution being considerably popular, nutritionist Antônio Vígolo, from the Tivolly clinic, in Brasília, points out that not all known options really make a difference. One of the biggest myths is aloe vera juice. “There is nothing in the literature, no study that proves the thesis of aloe juice for evacuation”, he warns.
To deal with constipation, the nutritionist suggests some options with scientific evidence. Check out:
1. Chia fruit shake
Chia is rich in fibers, which helps in the functioning of the intestine. It can be combined with fruit shakes, natural yogurts and fruits. The junction softens the feces, so it has a laxative function in the body.
“The seed is also an important food for immunity and diabetes control. The fibers in the food prevent blood glucose spikes,” adds Vigolo.
2. Café
In addition to being the enemy of drowsiness, coffee can stimulate the intestinal transit of those who are constipated. “The drink increases the contraction of the stomach and intestine, which stimulates the elimination of feces. The best option for this purpose is soluble coffee, which contains good amounts of magnesium, a mineral with laxative properties”, recommends the nutritionist.
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3. Plum juice
The plum is a potent ally when it comes to constipation. It has a substance called sorbitol, a natural laxative that favors the functioning of the intestine.
Second study published in 2022 in American Journal of Gastroenterologythe intake of prunes significantly decreases hard and irregular stools, increasing the stools considered normal.
4. Plain yogurt
Natural yogurt is healthy for the intestinal microbiota, and it can even be mixed with fiber-rich foods such as oats, chia and papaya, which help intestinal transit. One of the main symptoms of microbiota imbalance is precisely constipation.
5. Fruit smoothie with oats
Mixed oats with some fibrous fruit (pineapple, guava and strawberry, for example) can be a solution for a stuck intestine. The seed is an antioxidant food with a high content of insoluble fibers and helps in the functioning and regularization of the intestinal flora.
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