Satisfying hunger is one of the basic human needs, and how we satisfy it is up to us. We can prepare meals for ourselves, or we can use a wide selection of ready-made meals. At the same time, we should remember that our menu should include all the necessary nutrients: proteins, carbohydrates and fats, as well as vitamins and minerals. A diet that does not contain them in the right amounts and proportions often causes various gastrointestinal complaints, including constipation. Ways to treat constipation are numerous. Sometimes the inclusion of certain products in the diet is enough to regulate the digestive system. In short-term constipation, caused by dietary errors, laxative pills or herbal tea may be the solution. What is worth doing so that we are not affected by bowel problems?
Fiber – essential for preventing constipation
Fiber (or plant fiber) is one of the nutrients. It does not provide the body with energy, but is necessary for the proper functioning of the digestive tract. Among other things, fiber is responsible for regulating the rhythm of bowel movements. If our diet provides it in the right amount, then we do not have problems with constipation. Fiber deficiency can result in a greater tendency to constipation.
The daily requirement for this component is 20 to 40 g. Its primary source is foods of plant origin. This is one of the reasons why vegetables and fruits must be included in the daily diet. However, it is worth knowing that certain foods contain much more fiber than others. Fruits rich in fiber are primarily berries (raspberries, blackberries, blueberries), bananas and apples and pears – the latter are best eaten with the skin on. As much as 9.9 grams of fiber can be found in a single Chinese pear fruit, also known as nashi. Vegetables include various beans and peas, spinach, corn and broccoli. Potatoes are also a good source of fiber. An interesting and tasty addition to dinner will certainly be a potato baked whole, with the skin on – it is richer in plant fiber than traditional pureé or fries. If you prefer rice, you can reach for brown rice.White rice is not very rich in fiber. Pasta made from whole wheat flour can also be a good choice, instead of traditional pasta.
More dietary fiber can come from snacks. For snacking between meals, dried fruits (figs, dates, raisins, apricots) and nuts (especially almonds, walnuts, pecans, and sunflower seeds) are great. It can also be a great addition to your morning muesli, as can oatmeal and flax seeds. A teaspoon of flaxseed contains 2.8 g of fiber. Another healthy snack can be popcorn.
In preventing constipation, it is necessary to drink plenty of water, preferably 0.5 to 1 liter more than usual. It is also a good idea to give up strong coffee and alcoholic beverages for a while, as they lead to a worsening of the constipation problem. An effective remedy for improving the digestive tract is physical activity. Even not too intense movement is able to stimulate the digestive system to work, and regular exercise will successfully prevent constipation.
Alax – herbal medicine for laxation
Sometimes there are times when we experience gastrointestinal discomfort despite eating a balanced diet and living a healthy lifestyle. Problems with bowel movements often arise when we are on the go or consume more highly processed foods. A plant-based remedy for constipation is Alax, which contains a dry extract of buckthorn bark and dried, powdered aloe vera leaf juice. The first ingredient irritates the nerve endings in the wall of the large intestine. As a result, it works more intensively and bowel movement occurs faster. The second causes an influx of water from the blood into the intestines. As a result, stool is softened and becomes easier to expel.
Alax is suitable for use during occasional constipation. The correct dosage of Alax is 1-2 tablets in the evening. They should be sipped with a glass of water. Do not take more than 2 tablets per day. Use of the product for longer than 1-2 weeks requires consultation with a doctor. Alax is intended for adults and adolescents over 12. year of age.
Laxatives can also come in the form of herbs for brewing. The dietary supplement Alax Fix comes in the form of sachets for preparing an infusion. In its composition it contains senescent leaf and dill fruit. Thanks to the use of these two ingredients, it is recommended for people with problems maintaining regular physiological functions of the body. Seneso leaf improves digestive comfort and supports the work and proper functioning of the intestines. Dill fruit has diastolic and windmilling properties. The recommended daily dose of Alax Fix is an infusion of one sachet. It should be poured over 200 ml of boiling water and brewed under a lid for 5-10 minutes. Alax Fix should not be used in children or pregnant women.
Constipation in children – how to prevent it?
Constipation in a child does not always have to be caused by a poor diet. The causes of this ailment often lie elsewhere. It can be, for example, reluctance to use the toilet in kindergarten or school. Sometimes in such a situation a “vicious circle”-when a child becomes constipated, he or she may be afraid of pain during a bowel movement and will continue to withhold stool, which will certainly aggravate the problem. It is then necessary to take care not only to regulate the digestive tract, but also to determine what makes the child reluctant to visit the toilet.
With the youngest, you may once again need to return to cleanliness training so that hygiene activities are not a cause of stress in the child. It is also important to remember the right amount of fiber in the diet. Children are keen on sweets, cookies and white bread, and much less keen on fruits, vegetables and whole-grain breads. The five servings of vegetables or fruit per day suggested by nutritionists is not only a source of vitamins, but also a large dose of fiber. If you want as much of this ingredient as possible, it is worth reaching for fresh fruits with the peel than fruit juices. For breakfast, instead of chocolate milk cereal, muesli with dried fruits, nuts and oatmeal will be better. It is also necessary to remember to replace sweetened and carbonated drinks with mineral water. Such an enriched menu for the child will help him avoid problems with constipation. Before reaching for any medication, you should know that not all of them are suitable for use in children, and their use should be consulted with a pharmacist or pediatrician. If our problem is constipation in a newborn or infant, the doctor should be the first person we ask for help. In such a situation, the basis is a good diagnosis and determination of the cause of constipation, which will allow the implementation of the correct procedure.
