What should be the diet for chronic constipation? What to eat for constipation: menu and recipes for healthy dishes

Diet for constipation

Practically healthy people with a tendency to slow or incomplete emptying intestines, diet No. 15 is prescribed. To restore normal intestinal function, you need to know how to eat properly when constipated:

Limit fatty and fried foods.
Proteins from low-fat meat, fish, and dairy products.
Decrease simple carbohydrates(flour and confectionery) And sufficient quantity complex carbohydrates from cereals and fruits, dried fruits, honey.
Abundance of dietary fiber from vegetables and bran.
Food is consumed uncut without lengthy cooking.
Five meals a day at the same time.
Drink at least two liters of clean water throughout the day.

Meat and fish products for constipation

Meats to eat for constipation are recommended to be lean: turkey, chicken, rabbit, lean beef and veal. They prepare meat cutlets, meatballs, casseroles, boil or stew. Frying is prohibited. In the first courses, secondary broth is used - after boiling, pour out the water in which the meat was cooked and refill it with clean water. hot water. You can make soup with meatballs. It is advisable to prepare main courses with vegetables for better absorption squirrel. You need to eat lean fish. Suitable for diet No. 15 are pike perch, cod, pollock, pike and flounder. Fried, smoked and dried fish should not be consumed. Any canned fish is not recommended. Fish dishes are prepared from minced meat - meatballs, casseroles or cutlets, stewed or boiled in pieces, and jellied fish is prepared. Examples of what you can eat for constipation from meat and fish dishes:

Chicken stewed with pumpkin.
Turkey with prunes.
Veal with carrots and mushrooms.
Casserole from chicken breast With green peas and tomatoes.
Fish stewed with beets and carrots.
Fish baked with tomatoes and cheese.
Salad of boiled fish, beets, potatoes and carrots with sour cream.

Dairy products for constipation

All fermented milk products are included in the diet if you are prone to constipation. It is better to prepare them at home yourself from milk of 1 or 2.5% fat and starter cultures. Kefir, yogurt, yogurt and fermented baked milk have laxative properties. All products must be fresh and free of dyes, flavors and sugar. To enhance the effect, add a tablespoon to drinks vegetable oil, honey, steamed bran or flax seeds. A variety of cottage cheese casseroles, cottage cheese with sour cream and dried fruits are also used in the menu. As a rule, the fat content of cottage cheese is from 5 to 9%. Whey has a good laxative effect; it can be drunk as a stand-alone drink or mixed with juices. You can also use milk for cooking, but only up to a glass a day.

Vegetables and fruits for constipation

Vegetables in a diet for constipation are a source of vitamins, carbohydrates and dietary fiber. Therefore, it is recommended, if well tolerated, to have as many fresh vegetable salads as possible with sunflower oil. In order to get rid of constipation, vegetables should make up at least half of the total diet. In addition to salads they prepare vegetable stew, casseroles and first courses (soup, cream soup, borscht, beetroot soup). The menu must include pumpkin, beets, carrots, cauliflower. Marine and sauerkraut Can be used for salads and vinaigrette. Examples of vegetable dishes for constipation:

Carrot salad with nuts and sour cream.
Pumpkin stewed with prunes.
- Vegetable stew made from broccoli, carrots and potatoes.
- Boiled beets with raisins and prunes.
- The vinaigrette.
- “Brush” salad from grated raw beets, carrots and cabbage with olive oil And lemon juice.
- Seaweed salad with celery and carrots.

Fruits with a laxative effect: plums, apricots, apples are included in the menu fresh, juices and compotes are prepared, added to porridges and casseroles. You can eat any ripe and sweet fruits, except persimmons, blueberries and pomegranates. It is recommended to eat five prunes in the morning on an empty stomach.

Bakery products and cereals for constipation

For constipation, it is recommended to use whole grain, rye or bran bread. Butter and puff pastry products must be limited; cakes and pastries with butter cream are not allowed. You can eat biscuits and bread, crackers made from approved types of bread. Porridges serve as a source of complex carbohydrates and fiber. It is best to cook buckwheat, pearl barley, millet and oatmeal porridge. Rice, semolina And pasta premium grade soft wheat flour contributes to constipation and is excluded from the diet. You can add dried fruits, bran, nuts or seeds to porridges to enhance the laxative effect. Prepare porridge with water or milk. When serving, add about 20 g of butter. For example, what can be prepared from cereals:

Oatmeal with flax seeds and prunes.
Millet porridge with pumpkin.
Buckwheat porridge with bran and apples.
Barley porridge with pumpkin and raisins.
Oatmeal with apples and walnuts.

Drinks for constipation

Improper drinking regime causes a delay in the evacuation of intestinal contents. Water is the most necessary drink for such patients. It is recommended to drink about two liters during the day. In the morning, you can add a spoonful of honey to a glass of cool water. Juices from pumpkin, oranges, carrots, plum and apricot are weakened. You can brew a tablespoon of flax seeds or bran with a glass of boiling water and drink 100 ml twice a day. Recommended and herbal teas for constipation:

20 g senna leaf.
20 g of yarrow herb.
20 g of dill fruits.
20 g nettle leaves.

Brew a tablespoon with boiling water - 200 ml. Drink a quarter glass three times a day.

Proper nutrition for constipation is one of the ways to help eliminate painful sensations, but do not treat this problem. Many people are complaining about their problems, but action is absolutely necessary. This type of disease occurs more often in women.

Because the female part of the population experiments more with different diets, which contributes to metabolic disorders.

But constipation occurs not only for this reason.

Other reasons include:

regular stress;
sedentary work;
poor nutrition;
overwork.

When the intestines do not empty themselves within one day, this is already indicative that constipation needs treatment. If you ignore this problem, it is possible that it will lead to serious illnesses in the future.

Proper nutrition for constipation

Proper nutrition for constipation means that you need to eat regularly, avoid fast food, do not eat dry food and consume only healthy foods.

Pledge proper nutrition If you have constipation, you need to strictly follow the drinking regime, because liquid (of any form) activates the intestines.

For constipation and hemorrhoids

The intestines need to work smoothly and gently. Food products will help with this plant based, as they are rich in fiber. With the help of fiber, the stool softens, the intestines are emptied easily and on time. Reduces the likelihood of injuring nodes and pain syndrome when emptying there is an aggravated period. Also, with the help of fiber, normal intestinal biocenosis is supported.

As already written above, in this case you cannot do without a drinking regime.

Water softens stool. The higher the density feces, the more their movement through the intestines slows down. Thus, a person needs to make more effort for emptying to occur. But pushing with hemorrhoids is strictly prohibited!

If this happens, the pressure on the intestinal wall will increase, causing injury. hemorrhoids and will be formed anal fissures. This is one of the unpleasant pathologies that is very difficult to treat.

In such a situation, meals should be regular, but fractional. It is important to eat food at a certain time, thereby setting your intestines on the correct schedule.

It is prohibited to use a large number of wheat bran.

When a patient has severe hemorrhoids, he does not tolerate this type food. If they appear afterwards negative reactions, then you need to introduce softer dietary fiber into your diet, such as dried fruits, preferably soaked in water.

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In addition to proper nutrition, you need to take medications such as:

Goodluck (or other laxative reactions).

Since a person goes on a diet, and many foodstuffs are removed from his usual diet it is necessary to monitor hemoglobin levels.

Diet for women and men

Need to eat food plant origin, as well as fruits, vegetables, grain products, legumes, and foods that contain fiber.

A diet for constipation in women should have 25 grams of fiber per day, in men - 38 grams per day.

You need to eat more fruits and vegetables. There is no need to count fiber, but it is better to eat fruits and vegetables twice daily.
Introduce grain foods into your diet. It is necessary to eat white rice instead of white bread, replace pasta with their analogues or brown rice.
Eat legumes. It is recommended to replace meat with legume dishes a couple of times a week.
Products that contain fiber should be introduced into the diet slowly. Failure to comply with this recommendation may result in strong gas formation and flatulence. If you can't get it this way the right dosage fiber, you can start taking nutritional supplements.

Nutrition in old age

In old age (over 45 years), men and women experience constipation much more often. So, many people wonder how to deal with constipation at home?

In old age, the causes of constipation are:

Poor nutrition;
Lack of active life;
Taking different medications.

Also, another reason for constipation is a person’s age. If you pay attention to constipation, it can develop into serious illness. The main change in the patient’s life should be the appearance of a diet. Some types of products need to be categorically abandoned, while others need to be taken.

In pregnant women

Pregnant women need to correctly calculate calories in their diet. The amount of calories changes by trimester, in relation to the needs of the woman and baby.

The average is 1700-2000 kcal. In the first trimester you need to add 100 kcal, in the second - 200 kcal, in the third - 300-400 kcal. You can't eat for two.

Food needs to be distributed:

Eat small portions, about 300 grams, 5 to 6 times a day.

It is advisable to steam, stew and boil food. There is no need to grind too much. Fried and baked foods are prohibited. Overeating or fasting should be strictly monitored.

You need to drink 1.5 liters of water per day. She contributes normal operation intestines and helps in stool passage. Have a laxative effect mineral water that contain sulfates and magnesium ions.

Your diet should include foods that are rich in organic acids, fiber, and pectin. Recommended to eat traditional dishes. It is better not to experiment with exotic food.

Complete nutrition is:

80 g fat;
150 g proteins;
300 g carbohydrates.

The last meal of the day is allowed three hours before bedtime. The interval between doses is 4-5 hours.

Snacks should be avoided. If you are very hungry, you are allowed to eat some berries, a couple of spoons of cottage cheese or vegetable salad.

You need to get rid of unwanted eating habits such as:

Eat on the go;
Eating junk food;
Finish eating after the children;
Talk while eating.

In case of constipation, pregnant women need to add food bran, vegetables and Rye bread.

You need to eat 20-30 g of bran per day (together with yogurt or kefir).

Dried fruits, cereals, and cool drinks on an empty stomach also help with intestinal function.

Baby food

For the child that is on breastfeeding, the norm of bowel movements is 1-2 times a day. The main thing is the consistency of the stool: it should be soft, slightly runny. Constipation occurs very rarely in a baby when breastfeeding.

The main thing that a mother should control is that when feeding, the baby eats absolutely everything from the breast.

For a child who is on artificial nutrition, the situation is a little more complicated. Constipation may occur if you switch your baby to a new formula.

Diet for children from 1 to 7 years:

From the 6th month of life, slightly diluted apple or plum juice should be introduced into the diet as a preventive measure for constipation.

Also good method For prevention, it is to add foods that are rich in potassium to the baby’s diet.

One of the main causes of constipation and diarrhea is use various medications . To improve bowel function after taking medications, you need to do it every day. drink a simple remedy ...

Healthy food

People who have problems with stool retention need to follow diet No. 3. These foods include milk and other dairy products. Fast food and food made from fine flour, which has coarse fibers. Fatty foods that require approximately 12 hours to be completely digested. Coffee and caffeine.

If you want to get rid of constipation, you need to plan your day so that you consume less stimulants and junk food. It is important to calculate your diet.

It is necessary to lead an active lifestyle. Move more and visit fresh air.

Menu for constipation

Meals in case of constipation in adults should be an average of 5 times. For healthy organisms 3 meals and 2 snacks are recommended.

A break of more than 4 hours between meals is prohibited.

Menu

Breakfast:

Buckwheat or wheat porridge; oatmeal with dried fruits; steamed omelette or a couple of hard-boiled eggs; vegetables and a piece of black or bran bread.

Dinner:

buckwheat with steamed cutlets, carrot and vegetable oil salad; mashed potatoes with fish; vegetable salad, boiled veal; turkey and vegetable salad; stew with potatoes and carrots.

The advice from nutritionists is that you need to spend more time in the fresh air, take care nervous system, have 8 hours of sleep per day, prescribe a lot of fluids per day.

If such a sensitive issue, like constipation, you do not need to take laxatives right away. First you need to try to change your diet and switch to proper nutrition.

Excess body weight, acne, metabolic disorders are some of the many unpleasant consequences constipation This problem occurs due to chronic diseases intestines, pancreas, liver, kidneys. Causes difficulty with defecation as well diabetes And neurological diseases. However, the most common reason is poor nutrition. A diet for constipation will help you effectively cope with this unpleasant symptom.

Basic rules for following a diet for constipation

Adjusting your diet and daily diet must be combined with lifestyle changes. The effect of any diet for adults will accelerate the increase physical activity during the day. You should also try to eliminate stress, nervous exhaustion will provoke intestinal problems again.

Nutritional principles that stimulate intestinal motility

Regularity and balance. If it is difficult to pass stool, the intestines should be filled evenly. Too large portions of food will take a long time to digest. Enzymes will not have time to break it down, which will lead to constipation. It is better to eat 6-7 times a day in small portions.

The presence of fiber-rich foods in the diet. To regulate bowel movements, it is useful to include foods rich in fiber in your diet. In total, about 0.5 kg of such products should be eaten per day. But you need to add the amount of this food gradually. Switching too quickly to fiber-rich foods will lead to a backlash from the body.

Fluid intake. Water helps speed up the digestion process. It pushes what is eaten through the intestines, preventing the formation. With its deficiency, feces become dehydrated. No need to replace clean water coffee or tea, they do not bring the expected effect. In total, you need to drink from 1.5 to 2 liters per day, based on body weight.

Enriching your diet with whole grains.

Permitted and prohibited products

When it comes to stimulating intestinal motility, fiber-rich foods are king. You should know that among them there are two groups, depending on the type of fiber:

Foods rich in soluble fiber - potatoes, apples, oats, bananas, beans, chickpeas. They are absorbed by the body in full, but slow down intestinal motility. There is no need to completely abandon them, as they help get rid of toxins and reduce blood glucose levels.
Products containing insoluble fiber - fruit peels, seeds, all types of nuts. They are partially absorbed by the body and are mostly excreted as waste. This type of fiber is useful for treating constipation.

In addition, nutritionists advise increasing the consumption of certain types of foods.

Plum juice and prunes	It is recommended to drink 0.5 cups of plum juice per day. In winter, it can be replaced by taking prunes (150-200 grams).
Whole grains	Whole grain bread and pasta, corn, bran. It is also beneficial to eat wild brown rice.
Seeds	Sunflower, pumpkin, sesame seed. Since they are all high in calories, they should be taken with caution by people who are overweight.
Flax seed and linseed oil	Are good source fibers help reduce blood levels.
Fresh vegetables (cucumbers, pumpkin, carrots, zucchini, tomatoes, cauliflower)	At least 400 grams per day in any form.
Fresh fruit (especially raspberries, apples, strawberries)	To enhance the effect, it is better to eat directly with the peel.
Yogurt	Fresh yogurt is the healthiest homemade. When choosing a store-bought one, you need to avoid those containing dyes and flavorings.
Cottage cheese	With a high percentage of fat content or mixed with sour cream.

What to exclude from your diet:

Fast food, butter and puff pastry, cakes, ice cream, White bread.
Fatty foods: sausage, fatty varieties fish and meat, smoked meats, margarine, canned food.
Drinks containing tannins ( binder): strong tea and coffee, hot chocolate, cocoa, red wine.
Onions, garlic, radishes, radishes, turnips.
Fresh dishes white cabbage.
Fruits and berries with fixing properties: pomegranate, quince, persimmon, dogwood.
Carbonated and alcoholic drinks.

Important! In addition to changes to the menu, it would be useful to increase motor activity. Daily exercise in the morning and evening will normalize intestinal function and help remove gases. Taking a hot bath also helps stimulate bowel movements.

Ketogenic diets are used by athletes to increase endurance during exercise. Diet is also used as a means to speed things up. This diet is based on a low-carbohydrate diet. It starts the process of breaking down subcutaneous lipids within a few days. This method of losing weight is especially common among women.

The keto diet is based on reducing your daily intake to 80-90g per day. However, when switching to a low-carbohydrate diet, there is a risk of encountering impaired peristalsis.

Therefore, when following a keto diet, there are a number of recommendations to avoid problems with regular bowel movements:

Eating with high content sodium and potassium. Large amounts of sodium are found in seaweed, celery, and corn. Potassium is rich in dried apricots, bran, pistachios, dried porcini mushrooms, watercress, and parsley. Including foods rich in these elements in your diet will help prevent constipation and dehydration.

Saturation of the body with magnesium. This element has a mild laxative effect and calms the nervous system (stress is one of the factors that provokes constipation). Rich in magnesium: sesame, wheat bran, cashew nuts, buckwheat, bananas, basil. Besides, great content element in seaweed, dried porcini mushrooms. The most magnesium is found in dried apricots, prunes, figs, dates, and raisins.
This way you can avoid side effects ketogenic diet.

Diet for flatulence with constipation

If constipation is combined with gas formation, it is necessary to make some adjustments to the dietary food.

First, you need to limit your consumption of foods that cause flatulence:

Most types of legumes: peas, chickpeas, beans, lentils, beans, soybeans.
Fresh white and flower cabbage (if consumed, then only baked or stewed).
Some types of fermented milk products: milk, cheeses, kefir.
Fresh fruits – apples, pears, peaches, apricots.
Seeds.
Eggplant.
Flour products (especially white flour).
Combinations of dairy products with sour fruits, cereal porridge with milk, fresh bread with kefir.

Secondly, drink herbal teas that help relieve bloating: mint, chamomile and St. John's wort. In addition, you need to support high level beneficial bacteria in the stomach and colon, because bloating often occurs due to pathogenic microflora.

Features of diets for chronic, spastic and atonic constipation

The selection of a diet for constipation is also associated with the definition of its varieties. It is customary to highlight the following types constipation:

Atonic - associated with weakness of the colon, low intestinal motility. Frequent interruptions in the operation of this excretory function connected with long-term use laxatives. The use of laxatives is addictive and the muscle tone of the colon decreases.
First of all, to combat atonic constipation, stop taking laxatives. Then the menu includes following products to normalize peristalsis:

Dried fruits: figs, dried apricots, prunes, raisins.
Porridge: pearl barley, rice, oatmeal.
Vegetable stew and vegetable stews.
Juices: carrot, apple, tomato, parsley juice.
Boiled or baked low-fat fish.

Spastic – characterized by abdominal pain, cramps, bloating. In a state of spasm, the colon contracts, preventing the free passage of stool. Doctors often see a connection between neurotic disorders, stress, depression and spastic constipation. Therefore, for effective treatment, you must first of all eliminate any stress.

With this disease, the diet should be balanced, food should be nutritious and tasty.

What to exclude from the menu:

Coarse fiber, fruit peel, seeds, meat with tendons and cartilage.
I eat foods high in sugar, baked goods.
Difficult to digest foods: melons, cabbage, all types of legumes, blueberries, peanuts.

Chronic - at chronic forms An individual menu is drawn up to promote natural bowel movements. In this case, the menu must include:

Omega-3 fats help lubricate the intestines, making stool easier to pass. Omega-3 primarily contains: salmon, flax-seed, hemp oil, peanut oil.
Fruit purees and juices.
Dried fruits (especially figs, dates, prunes).
Water at least 2 liters per day.

Menu for the week to normalize peristalsis

Day of the week	Meal schedule
Monday	Breakfast: warm water with honey. Half an hour later, bran bread sandwiches with butter. 2 boiled eggs. Lunch: buckwheat soup. Dinner: Vinaigrette with low-calorie mayonnaise, mint tea.
Tuesday	Breakfast: yogurt with peaches and dried apricots (prepare natural). Dinner: Rice porrige(brown rice) with gravy. Sandwiches made from whole grain bread. Dinner: beets with mayonnaise and nuts.
Wednesday	Breakfast: omelette with tomatoes. A glass of raspberry compote. Lunch: pickle. Dinner: mackerel baked in the oven with vegetables. Plum juice.
Thursday	Breakfast : applesauce. 3 dates, 100 grams of prunes and dried apricots. Lunch: Pumpkin soup. Dinner: Stuffed zucchini.
Friday	Breakfast: a cup of green tea with cottage cheese casserole. 100 grams of prunes. Lunch: vegetable soup. Dinner: stuffed peppers with sour cream.
Saturday	Breakfast: cup carrot juice, scrambled eggs. Dinner : semolina with raspberries. Dinner : buckwheat with gravy. A glass of kefir at night.
Sunday	Breakfast: a cup of tea with milk, oatmeal with dried apricots. Lunch: vegetable puree soup. Dinner : Cottage cheese casserole with raisins and prunes.

Preventing constipation

To prevent problems with digestion and bowel movement from returning, you need to adhere to preventive measures:

Drink at least 2 liters of water every day.
Eat dried fruits regularly.
Include fiber-rich foods in your diet.
Do not overload the nervous system, rest, take hot baths.

Normally, you should have stool every day. When bowel movements do not occur for several days in a row, this is constipation. Over time, if the problem is not solved, the situation may worsen, and such unpleasant constipation as cracks, general slagging and intoxication of the body will appear.

Of course, constipation must be dealt with, and the easiest way to do this is with the help of appropriate nutrition. Enemas and laxatives can only be used in extreme cases so that the intestines do not forget how to work independently. What should you exclude from your daily diet? What foods and drinks help promote stool consolidation? Avoid products made from white flour (even bread, not to mention pasta), milk, pureed soups, semolina, mashed potatoes. Canned meat, hard-boiled eggs, and white rice also contribute to constipation. Black tea, chocolate and red wine will also have to be excluded. In general, it is better not to consume berries such as pomegranates, pears, lingonberries, blueberries and bananas for people with slow intestines.

As for recommended nutrition, the basic rule applies here: the simpler and coarser the food, the better. Vegetables and fruits should be consumed daily. If constipation is spastic in nature or other gastrointestinal diseases are present, a large amount of raw vegetable fiber can only do harm. In these cases, it is worth eating stewed, boiled or steamed vegetables in in moderation. Everyone else will benefit from salads made from beets, carrots, as well as pumpkin, zucchini and eggplants in all forms, and legumes. Every day you can eat soaked dried fruits, especially figs, prunes and dried apricots, and drink compote from them. It is imperative to cook and eat porridge in water, mainly brown rice, buckwheat, barley and oatmeal. But porridge instant cooking try to avoid. Buy bread with bran, grain or rye.

A good option breakfast, which cleanses the entire gastrointestinal tract and activates the intestines, will be a salad of fresh vegetables, seasoned with vegetable oil. This salad must contain grated fresh carrots, beets, and cabbage. Before breakfast on an empty stomach, you must accustom yourself to drinking a glass of water with the juice of a whole lemon. And in general, drink more fluids. Dairy products, especially one-day kefir and fresh yogurt, will help with. At night, you can drink a glass of this drink with a spoon of vegetable oil. For lunch it is good to eat vegetable soup. Has a beneficial effect on peristalsis green tea with milk, which needs to be slightly salted. This unusual drink is best drunk on an empty stomach in small sips.