When people find it difficult to go to the bathroom and make less than three bowel movements a week, it means that they have constipation or rather constipation. This condition can be something occasional, but in some people it can be chronic, This makes many of their daily activities difficult, explains the Mayo Clinic, a nonprofit organization dedicated to clinical practice, education and research.
According to the specialized portal Medline Plus, This condition is evidenced because the person begins to feel abdominal distension and pain or has to make a greater effort when going to the bathroom.
Constipation has many possible causes. Sometimes it occurs when stool moves too slowly through the digestive tract or cannot be removed from the rectum effectively. which makes them dry and hard.
However, food is essential to reduce this condition, which is why the portal Medical News Today recommends a compilation of fruits that facilitate the digestion of the organism. However, it is essential to consult with a health professional first.
Legumes
Beans, lentils, chickpeas and peas are rich in fiber, which is a nutrient known to promote digestion. For example, 100 grams of cooked legumes has been shown to provide 26% of your daily fiber intake.
plums
Plums are widely used to relieve constipation, because they contain a lot of fiber, that is, it speeds up bowel movements. In addition, they are characterized by providing sorbitol and phenolic compounds, which can bring gastrointestinal benefits.
Whole grain breads and cereals
According to the portal Medical News Today Whole wheat products are a source of insoluble fiber, which is why it speeds up the flow of stool through the intestines.
Papaya smoothie to improve digestion
The Mayo Clinic explained that digestion time varies between individuals and between men and women, but after eating, It takes about six to eight hours for food to pass through the stomach and small intestine.
He also indicated that food enters the large intestine (colon) for further digestion, water absorption, and ultimately elimination of undigested food, and it takes about 36 hours for food to move through the entire colon.
For this reason, the portal Mui Kitchen revealed that the papaya smoothie with chia seeds helps improve digestion. Papaya is rich in “fibers and water that hydrate and increase the volume of feces, facilitating their exit and helping to combat constipation”, according to the portuguese health, nutrition and wellness website your health.
Additionally, the portal explained that chia seeds “increase bowel movements, avoiding constipation, but for them to have this effect, the seeds must be consumed properly hydrated, otherwise, the seeds may impair intestinal function, increasing the risk of colitis, for example.
Thus, to obtain the benefits, you must blend two cups of papaya with a tablespoon of chia seeds and half a cup of water.but it is important to hydrate the seeds for ten minutes before processing them.
Nutritional information per 100 gr. papaya
- Agua: 90,40 %
- Calories: 35.01 Kcal
- Proteins: 0.50 g
- Fat: 0.09g
- Carbohydrates: 7.10g
- Fiber: 1.90 g
- Calcium: 21.00 mg
- Hierro: 0,42 mg
- Magnesio: 11,00 mg
- Phosphorus: 13.00 mg
- Potassium: 200.00 mg
- Vitamin A: 152.50 ug
- Vitamin B3: 0.41 mg
- Vitamin C: 80,00 ug
It should be included that water consumption is vital, not only to hydrate the body, but it also contributes to digestion because it softens the stool. Likewise, in different studies it has been verified that the consumption of sea salt with water can contribute to this condition that makes evacuation difficult.