10 foods rich in fiber to combat constipation

Among the causes of constipation there may be a too sedentary lifestyle , bad habits , stress or other pathological problems , but in most cases the problems of a lazy bowel are caused by an incorrect diet that alter the normal one. operation. Fibers are essential against constipation
The regularity of intestinal transit depends on some factors, such as the presence of active lactic ferments

, a correct enzymatic function and the presence of particular vegetable substances , called fibers . These are essential for the correct digestion of food and for the regularity of intestinal transit . These are plant residues , resistant to the digestive action of enzymes within the gastrointestinal system and non-absorbable by the intestine. It is divided into two types: soluble and insoluble .

• Soluble fibers are substances that slow down intestinal transit, causing the stool to become more gelatinous and increasing its viscosity. They are essential for the correct absorption of carbohydrates and lipids , but on their own they would excessively slow down intestinal activity. In fact, it is essential to integrate soluble and insoluble fibers.
• Insoluble fibers have the opposite effect to soluble ones. They increase the volume of feces and accelerate intestinal activity , thanks to their great water absorption, but at the same time reduce the intestinal absorption of macronutrients.

Dietary fiber is essential for intestinal regularity. The recommended daily ration is about 25 grams, with a ratio of 3 to 1 between insoluble and soluble fibers.

10 foods rich in fiber

1. Legumes

These foods are rich not only in soluble fiber, but also in proteins and carbohydrates. They are a complete food with about 20% fiber .

1. wheat bran

With 45% total insoluble fiber , wheat bran is a very effective ingredient against constipation and to regulate intestinal activity .

1. The plums

These fruits are famous for their effective stimulating effect against lazy intestines .

1. Artichokes

Rich in potassium and iron , this winter vegetable is rich in insoluble fiber (5% of its weight) capable of stimulating intestinal activity .

1. Almonds

In addition to being rich in oils and antioxidants , almonds are also rich in fiber, 13 grams per 100 grams of product.

1. Brussels sprouts

Among the vegetables, Brussels sprouts are the richest in fiber , with 5% of the weight represented by plant residues that are good for the intestine .

1. The rye

This cereal is rich in fiber, with about 15% of its weight composed of insoluble fiber and its flour is highly digestible.

1. Chia seeds

Of course we can’t eat large quantities, but these seeds that many dress their salads with are among the richest in fiber foods. 34 grams per 100 grams of product.

1. Dried figs

Dehydrated fruits, especially figs, are rich in dietary fiber, about 13% of their weight. You can also try raisins, but beware of sugars.

1. Red beets

Rich in mineral salts, vitamins and fibers, these turnips are a panacea for the entire gastrointestinal system and intestinal motility.