Diet and Fitness

How many times we feel bloated belly and a heavy feeling heavy digestion which prevents us from going to the bathroom? Constipation is a common disorder, which can be solved if you take small changes in daily habits of people who suffer.

Food plays a very important if you want to fight constipation. Fiber is one of the main components that helps to regulate bowel movements.

People have no problem going to the bathroom should take between 25 and 30 grams of fiber per day. However, when the disorder is present, increase this amount to reach 40 or 45 g per day. Learn how you can include in your daily diet.

• Eat lots of fruit. Includes a fruit in your breakfast in the mid-morning snack and dessert at lunch or dinner. Try to pick out the richest in fiber, such as raspberries, strawberries, kiwi and figs. You can prepare a salad with all of them and spread your intake throughout the day.
• Bread, rice and pasta as an integral give you an extra dose of fiber.
• Vegetables are high in fiber and very little (if any) fat, hence their caloric intake is minimal. So be sure to take as a first course salad vegetables, cooked or grilled.
• The nuts have a high proportion of fiber and are a great source of minerals. The best way to consume is added to your salads and yogurts, and get a double supply of fiber.
• Seeds. One tablespoon of seeds (linseed, poppy or sesame) in salads, purees or yogurt not only adds a different flavor and consistency of your food also gives you an extraordinary amount of fiber. This represents 25% of its composition, so it has a great laxative effect.