Doctors discover diet n ° 1 if you suffer from constipation
A new study suggests that the fiber is not all and the end for healthy poop habits.
Most of us are there at least a few times in our lives - we are swollen, our stomachs feel tight and, let's try that we can, we just can't pooh . Not only is constipation uncomfortable, but it can also cause health problems such as hemorrhoids, anal cracks and even decrease in renal function .
When this situation occurs, you can eat prunes or kiwi To make things happen, but new research reveals that if you often suffer from constipation, there is a general diet that will keep your intestines in their best.
In relation: 10 safe and easy means of poop instantly .
How does what you eat affect constipation?
As Cleveland clinic Explain: “Constipation occurs because your colon (large intestine) absorbs too much water from your poop. It dries your poop, which makes it difficult in consistency and difficult to get out of your body. ”
There are many reasons why this can happen, including the drugs you take, health problems (such as IBS, thyroid problems or neurological disorders), stress and dehydration. However, it is believed that one of the most common causes of constipation is a lack of fiber in his diet.
"The dietary fibers increase the weight and size of the stool and the softener," explains Mayo clinic . "In general, the bulky stools are easier to pass, which reduces the risk of constipation."
Conversely, processed foods, processed meats, fried foods and refined carbohydrates such as white bread and pastries can all contribute to constipation.
In relation: What really happens to your body if you don't go to the bathroom every day .
A new study has examined the best constipation plans in the elderly.
In a study recently published in the journal Gastroenterology , the researchers of the mass general Brigham have noted that constipation becomes more common as people age.
At this stage, the Cleveland Clinic explains that constipation rates are increasing in people over 65 because they tend to be less active (exercise helps stimulate the digestive system), has slower metabolisms (which can slow the digestion process) and "have less muscle contraction force along their digestive tract than when they were younger".
Consequently, the researchers analyzed health data of 96,000 people aged 56 to 84 and, over a two to four -year follow -up period, documented that 7,519 of them developed chronic constipation. The team defined this as having symptoms for at least 12 weeks a year, according to a press release .
During the study period, the participants joined one of the five regimes:
- Mediterranean regime
- Plant -based diet
- Low carbohydrate diet
- Western regime
- Inflammatory regime
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Mediterranean and plant -based diets have shown the most significant decrease in constipation, regardless of fiber consumption.
"We have always assumed that the advantages of eating a healthy diet would be motivated by fibers, but our analyzes have shown that the advantages of these healthy diets on constipation were independent of fiber consumption," said author of the Senior Shared Study Kyle Staller , MD, a gastroenterologist And the director of the gastrointestinal motility laboratory at Mass General.
Staller refers to the fact that Mediterranean and plant -based diets have shown a reduction in the risk of constipation by 16% and 20%.
At the other end of the spectrum, the anti-inflammatory diet increased the risk of constipation by 24%, and a Western diet (rich in processed foods) increased the risk by 22%. The low carbohydrate diet has shown no risk change.
Consequently, Staller concluded that "a diet rich in vegetables, nuts and healthy fats can help prevent chronic constipation in adults of middle and older age".
In relation: 7 best supplements for intestinal health, according to doctors .
What is the Mediterranean regime?
Although researchers note that their results are independent of fiber intake, it is important to note that the Mediterranean regime emphasizes are rich in fibers, as well as those rich in protein, antioxidants and healthy fat . The diet limits saturated fat, excess salt and sugar, as Best life previously reported.
Some of the most common plant foods in the Mediterranean diet are:
- Olive oil
- Lawyers
- Berries
- Greek yogurt
- Beans and legumes
- Dark and leafy greens
- Nuts and seeds
Salmon and other lean protein sources are also included in the diet.
