People of active age often experience stool retention. If you are familiar with long tense sittings in the toilet, read the article rather, because constipation only at first glance seems to be a frivolous problem.

As a rule, the occurrence of constipation is associated with malnutrition and an inactive lifestyle. An excess of refined, processed foods in the diet, a small amount of fiber and liquid leads to the fact that the stool lingers in the intestines for a long time and becomes hard. Discomfort appears - bloating, rumbling, heaviness and even pain in the abdomen, a feeling of incomplete emptying of the intestine.

When it's really tight: how to stir the "lazy" intestines

If the chair is less than once every three days, it's time to sound the alarm, and at least change your diet. After all, constipation can lead to a decrease in immunity and general body tone, to headaches, allergies, skin rashes, as well as to more dangerous consequences - hemorrhoids, anal fissures, and even intestinal cancer.

What to add to the diet to activate the work of the intestines

To get rid of constipation, include foods rich in fiber in your diet - it stimulates intestinal motility, improves digestion, helps the body get rid of waste products, and is food for beneficial intestinal microflora.

Fiber is found in vegetables, fruits, berries, herbs, cereals, mushrooms and nuts. However, we consume it often below the recommended amount (30-35 grams per day).

So that the intestines are not lazy, your diet must contain:

  • vegetables, herbs, fruits, dried fruits;
  • bran bread;
  • cereals: oats, buckwheat, millet, barley, bulgur;
  • vegetable oils (as salad dressing or 1-2 tablespoons during or after meals);
  • fermented milk products with live lactic acid bacteria.

And, of course, if there is a problem of constipation, do not forget to drink more water.

What should be cut in the diet

Refined, highly chopped, fiber-poor food reduces intestinal motility and slows down the movement of feces. Constipation can be caused by common foods and dishes that are often found on our table:

  • fast food, chips, breakfast cereals and sweets;
  • bread, pastries, pasta and other products made from premium flour;
  • rice and semolina;
  • "astringent" berries and fruits;
  • strong tea and coffee.

Moreover, the more carefully processed and crushed the product, the slower it moves through the intestines. Therefore, minced meat products, mashed soups, mashed potatoes, viscous mashed cereals and kissels are not suitable for those who want to get rid of constipation.

Fiber: not only quantity is important, but also quality

Vegetables and fruits contain two types of fiber - soluble and insoluble. Both of them are useful, they help to solve the problem of constipation, but it is better to introduce foods with coarse fiber into the diet very smoothly, carefully monitoring how the body reacts to them. Coarse fiber can irritate the intestinal wall and cause bloating and flatulence.

We recommend that you be especially careful for those who suffer from irritable bowel syndrome. In this case, it is better to exclude from the diet foods containing a large amount of coarse dietary fiber: white cabbage, radish, radish, bran, beans, peas, oats, barley.

There is also gentle soluble fiber. It does not irritate the intestines and helps to solve the problem of constipation in the most delicate and natural way. Its mechanism of action is as follows: by absorbing liquid in the intestines, soluble fiber turns into a gel, which, increasing in volume, softens hard fecal masses and gently removes them. There are no unpleasant sensations, bloating, gas formation and spasms, everything happens gently and predictably. Therefore, it is necessary to start changes in the diet with soluble fiber. By the way, it can alleviate well-being and with irritable bowel syndrome.

A rich source of soluble fiber is psyllium, the husk of a special variety of psyllium Plantago psyllium¹.

High quality psyllium is the basis of the English laxative Phytomucil Norm . The amount of psyllium in 1 sachet is 4.5 g. Another 0.5 g falls on the pulp of domestic plum: it contains pectin¹, useful for intestinal microflora. There are no other additives - preservatives, sugar, dyes - in the preparation.

Phytomucil Norm promotes regular stools and aids in gentle and predictable bowel movement¹. The tool does not cause spasms and sudden urge to the toilet. In addition, due to its composition, Phytomucil can be taken as much as needed - there is no getting used to it. This is the solution for those who constantly experience constipation due to an unbalanced diet¹.

It is recommended to dissolve Phytomucil powder in a glass of water or juice, and also drink more liquid during the day, since fiber absorbs it in large quantities.

A few more useful tips to help normalize the stool

  • In the morning on an empty stomach, drink a glass of water at room temperature and do not ignore breakfast - it awakens the digestive system.
  • Drink at least 1.5 liters of liquid per day (water, weak tea, fruit, vegetable juices). With a lack of moisture, the body takes it from the intestines - the stool becomes hard.
  • Go to the toilet at the same time - preferably in the morning at home, in comfortable conditions and without haste.
  • Move more: exercise several times a week or walk. An inactive lifestyle is another common cause of constipation.