Constipation is one of the most frequent complaints of obese people and the dietitians help dealing with this problem of excess weight and constipation, they understand the complexity of the problem.
Today we will try to give a few tips on how to avoid constipation for obese people. The disorder of bowel emptying leads to the fact that those products of metabolism that have to leave our intestines are absorbed again, and then the weight does not go away, no matter how we tried to follow strictly to a particular diet.
We have just pointed that constipation really causes weight gain. So how can you get rid of constipation?
1. It is necessary to eliminate from the diet or limit the refined foods that do not contain dietary fibers and slow motor function of the intestine.
2. To eat more foods rich in dietary fiber.
Dietary fiber is a part of plant foods that is resistant to action of digestive juices, and it has not almost calories. These include cellulose, hemicellulose, gums (water-soluble polysaccharides of subtropical trees and shrubs), pectin and lignin polymer.
Dietary fiber keeps water contained in the products, prevent dehydration of the stool and form the desired consistency of them (the feces, which are formed from foods rich in fiber, have a soft texture, favorable for the prevention of constipation and hemorrhoids). Thanks to foods that contain plenty of fiber then fecal masses create in the stool, then they actively move through the intestine and can be excreted during 48 hours. The investigations have shown that the peasants of Uganda, who consume a lot of plant foods, the time in which the fecal masses move through the intestines is 35 hours and stool weight up to 500 g per day. For comparison, the English students who consume mainly refined foods, the time of the transit of fecal masses through the intestines is nearly 70 hours, and the weight of fecal is totally 120 g.
Most dietary fibers are contained in raw vegetables and herbs, which are recommended to consume at least twice a day in salads. This is a healthy dish, especially without the sour cream and it function very well. It is useful and other coarse food: porridge from cereals, rich in fiber (buckwheat, oats, millet, barley, and brown rice), bread with bran, sprouted grain, vegetables, fruits, berries, dried fruits (especially prunes, dried apricots).
These products need to be including in your daily diet with every meal. Are particularly useful cabbage, carrots, beets, apples, prunes (6-8 berries 2-3 times per day).
Also are recommended tomatoes, cucumbers, spinach, zucchini, onions, radishes, radish, oranges, tangerines, figs, dates, watermelons, peaches, gooseberries, plums (fresh, prunes, puree, extract, etc.), mineral and fruit water).
Oatmeal and salads from the products above, it is desirable to consume with vegetable oil, which softens stool and improves its permeability in the intestine. Such products, that require culinary processing, it is advisable not to fry and boil (better pour them with boiling water then bring to boil and keep warm).
To facilitate the stool you can use branny rye bread (from the coarse grinding flour), and wheat and rye bran, which increase the mass of feces (40 %) and the content of water, increases peristalsis, causing an accelerated promotion of content through the bowels and also stimulate the frequent stool.
In addition, they purify the intestines and regulate the cholesterol metabolism. The investigations have shown that the addition in the diet of 30-45 g of bran leads to a reduction of transport time of nutritious substances and fecal masses from 58 to 40 hours.
The consuming of bran was recommended for patients with constipation since ancient times (ancient Greeks and Romans), and later in the Middle Ages (Ibn Sina). The interest to this tool increased currently. Therefore, in several countries people started an active sale of bran and their use in medical purposes.
Before using bran it is better to try them in a small amount (1/4 of tsp), and in the absence of pain and bloating, the dose can be increased. In the first days of reception of the bran may appear bloating and a feeling of fullness, but these effects soon pass. You can take bran separately (3 times a day for 1-2 teaspoons on an empty stomach and during meals) or add to soups, compotes, jellies, vegetable and potato dishes. Before separate reception pour bran with hot water for swelling and softening, and then drain the liquid.
The dietitians recommend consuming of wheat bran for the relief of the stool according to the following scheme:
- in the first 10-12 days they appoint 1 teaspoon of bran, poured with boiling water and after cooling you should drain it; the remaining crumb take with food during a meal 3 times a day;
- in the next 2 weeks, the dose of bran increases up to 2 tablespoons per reception 3 times a day during meals;
3. during the 2 subsequent months the dietitians prescribe 2 tsp of dry bran 2-3 times a day.
The course of treatment lasts about 6 weeks. After normalization of stool the bran’s dose should be gradually reduced and then you should increase the consumption of vegetables, fruits, cereals, corn bread, etc.
The bran is contraindicated if you suffer from peptic ulcer disease and any inflammatory process in the digestive tract.
For people suffering from long chronic constipation, we recommend the following recipe: take a few tablespoons of oats, rinse well, dry it and then grind it into a fine powder. Take it 1 time a day, adding in various dishes, beginning from the minimal dose during 1-2 days, then gradually increase the dose (but not more than 1/4−1/2 tsp) until a positive result (daily appearance of stool).
The experience shows that the effectiveness of the use of vegetables, herbs, fruits, berries and fresh juices in the prevention and treatment of constipation is much higher due to their content of fiber, vitamins, minerals, structured water, solar energy and many other advantages. So natural food is more preferable than bran.
3. Drink enough fluid.
The liquid moistens the food mass, maintaining its sufficient volume, prevents drying of the waste and their sticking in the folds of the large intestine, improves the movement of food through the intestines and also of fecal masses, and also helps soften and peel of some part of the fecal deposits. The physiological daily intake for an adult is 2-2,5 liters of water contained in drinks, foods and dishes.
In the morning on an empty stomach is recommended to drink a glass of water of comfortable temperature (but it is better to consume cool water), which will act as a piston in the intestines, will push out the remnants of yesterday's food, and replenish the organism with moisture, which is so necessary. During the day, it is desirable to drink 1 glass of fluid every 1.5−2 hours or for a few sips every half-hour for 20-40 minutes before eating and not earlier than 1 hour after a meal, and also it is healthy to eat food rich in moisture (soups, cereals, salads, fruits, berries, fresh, boiled and stewed vegetables, etc., but no buns, cookies, crackers, chips and so on). This mode of drinking and nutrition will reinforce the effect of the morning and provide free promotion of food masses and wastes in the intestines without delay.
Along with water and any drinks especially are good fresh juices, which are perhaps the most healing foods for the general improvement and normalization of the bowel. For these purposes, are recommended juices: from carrot, cabbage, beet, apple, but the best will be a juice mixture (carrot-beet — 4:1; carrot-cabbage — from 1:1 to 2:1; carrot-cabbage-beet— 2:2:1 to 5:3:1; apple-beet—4:1, carrot-apple — 1:1, etc.). They provide healing of the mucous membrane of the gastrointestinal tract, enhance the secretion of gastric juice and the digestive capacity of the intestine and restore the acidity and the intestinal microflora, normalize bowel movements, saturate the body with highly nutritious substances and biologically active substances improve the functioning of all organs and systems.
Is advisable to drink juices 2-3 times a day, 20-30 minutes before meals. Start with consuming half of cup and increasing up to 1-1.5 cups, depending on tolerability. The positive results of juice therapy appear after in a few days, and the complete normalization of bowel function is observed after 5-7 days, even with persistent constipation. To accelerate this process is possible if each meal after juice you will start with a salad of raw vegetables, then get one boiled dish, and then to finish eating. Drink not sooner than in hour, by this way you won’t disrupt the normal process of digestion.
4. The practice treatment of constipation showed the effectiveness of different products based on fat.
At night you can drink a Cup of yogurt with 1 teaspoon of sunflower oil.
In case of chronic constipation is recommended to drink or add the vegetable oil into food as a laxative. If you use more than 1 tbsp a day, you should give preference to the olive oil, which contains a lot of monounsaturated fatty acids.
- Occasional constipation is usually easily cured by taking castor oil (1 tbsp).
- Chronic constipation can be cured by using of walnut oil (usually it is a mixture of vegetable oil and crushed walnuts).
- It is also recommended to consume a mixture of 100 g of walnuts, which you need to pound in a mortar, then boil well 1 liter of milk, than drain decoction and mix with 10 g of sugar (for taste). Drink 1 / 3 of warm cups 2-5 times a day, in the morning, evening, between meals in 1 hour before food.
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So, I hope this article was useful for you. Be healthy!
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