You have to distinguish between primary and secondary constipations. These refer to the cause. On the one hand, we must mention certain conditions, including: tumor, megacolon (congenitally long bowel, distended), endocrine disease (hypothyroidism among others), autoimmune disease (scleroderma for example), and muscular dystrophy. On the other hand, some medications can cause constipation among others, painkillers, antacids, antiepileptics, beta-blockers. Finally, prolonged bed rest is a common cause of constipation. Here are some tips for relieving early chronic constipation. The CBD Suppositories surely offer a lot of results there.
The miracle of the fibers
Insoluble fiber in foods of plant origin is probably the best defense against primary chronic constipation. These fibers, which are not digested, swell with water throughout their intestinal course, gradually forming a voluminous and moist bowl. A large saddle excites the muscles in the intestinal wall more easily than a tiny saddle. In addition, a wet saddle slides better on the intestinal walls than a dry saddle. It is thus a double modification of the stool by the fibers which favors the exoneration.
Numerous studies show that French people absorb an average of 11 to 15 grams of insoluble fiber per day. However, according to the authors, it takes 25 to 40 grams of fiber per day to prevent constipation. But the best is the enemy of good. However, beware of excess fiber that can cause painful colic irritation.
We can advise daily:
- Dried fruits (prunes): 20 grams per day
- Fresh vegetables cooked: 150 grams per day (the most laxative: spinach)
- Cereals (multigrain bread, wholemeal bread, breakfast cereals): 80 grams per day
- Dried vegetables (lentils, dried beans, peas, chickpeas) and whole grains (pasta, rice) 200 grams per day
- Fresh fruit consumed if possible with the envelope: 3 per day approximately
But beware of flatulence
Some of these foods will be consumed with more moderation to avoid too much flatulence: cabbages, salsify, onions, celery, garlic, and pulses are on the list.
The case of prunes
The prunes contain fiber – which we have just seen the beneficial effect on constipation – in large quantities: 3 prunes provide 12% of the fibers needed for the day. But prunes also contain a large amount of sorbitol, also known to attract water, and increase the volume of the saddle even more. Finally, prunes contain several laxative substances including diphenylisatin, acting by stimulating the intestinal mucosa. This explains the sometimes irritating effect of prunes. Raisins have a lesser action but quite similar to prunes.
Do not wait until thirst sets in to drink. Thirst indicates that a certain imbalance is reached. At this point, the saddle is unfortunately already dry. It is best to get used to drink 6 to 8 glasses of water a day, to reach at least 1.5 liters of water a day. Highly mineralized waters, especially if they are rich in magnesium, will be even more effective at fighting constipation