El estreñimiento es una importante molestia que sufre un elevado porcentaje de la población. Si la patología ha sido diagnosticada de forma adecuada por un facultativo y en ella se indican causas alimentarias, esta entrada de blog puede ser de utilidad.
El estreñimiento causado por carencias en la dieta está directamente relacionado con la ingestión insuficiente de fibra. La fibra dietética está presente únicamente en los vegetales y no puede ser digerida por el ser humano. Esto no significa que no sea útil. Uno de sus principales beneficios es aumentar el volumen y consistencia de las heces facilitando el tránsito intestinal. Es recomendable ingerir alrededor de 30 gramos de fibra al día. Los mayores aportes de fibra lo proporcionan las frutas, los frutos secos, las frutas desecadas, las verduras, los cereales integrales y las legumbres. Un primer hábito a adquirir es substituir el postre lácteo por una fruta. Las más recomendables son los frutos del bosque con casi 10 gramos por de fibra por cada 100 gramos de pulpa, las naranjas que aportan unos 8 gramos de fibra por cada 100 gramos y el kiwi. Si estas frutas no son de vuestro agrado incluir cualquier otra que proporcionará algo menos de 2 gramos por cada 100 gramos de carne, de promedio.
Si preferís el zumo a la fruta, bebed el zumo de la naranja sin filtrar, con toda la pulpa posible para así aprovechar la mayor cantidad de fibra posible.
Otra pauta saludable que se debe adquirir es la inclusión de verdura en la dieta de forma diaria y de legumbres al menos tres veces por semana. La verdura más eficaz es la alcachofa mientras que un plato de legumbres - lentejas, por ejemplo - aportan casi 10 gramos de fibra.
Optad siempre por las versiones integrales de la pasta - macarrones, espaguetti etc - y del pan, galletas, bastoncitos etc. Es un simple cambio de hábito ya que no son más caros y fáciles de conseguir.
Para tratamientos de choque, cuando el problema está ahí y se debe solucionar, lo mejor es consumir frutos secos y fruta desecada, especialmente ciruela. Unos 100 gramos de ciruela desecada significan 15 gramos de fibra mientras que 100 gramos de piñones son alrededor de 12 gramos. Este tratamiento es únicamente de choque porque se trata de alimentos hipercalóricos y no se debe abusar de ellos. Conviene destacar que a veces el efecto positivo de un alimento lo destruimos añadiendo ingredientes que nos perjudican en otros ámbitos. Por ejemplo comer lentejas es positivo a nivel fibra pero si añadimos un hueso de jamón y chorizo en abundancia no será demasiado cardiosaludable.
Una buena dieta, tanto si buscamos fibra como si no, podría ser :
Desayuno :
Un plato de cereales integrales con frutos rojos y leche o yogur
Vaso de zumo de naranja recién exprimido con pulpa
Media mañana :
Bocadillo de pan integral con cualquier embutido
Comida :
Plato de lentejas
Carne o pollo con guarnición de verduras
Pan integral
Un kiwi de postre
Cena :
Plato de verdura (espinacas, acelgas, brécol etc)
Pescado azul
Postre lácteo (yogur)
Respecto a los alimentos que indican que incorporan fibra adicionada no soy muy partidario de los mismos ya que reflejan carencias en la dieta fácilmente subsanables de forma natural. Comercialmente pueden funcionar pero no arreglan otros defectos que presentan muchas dietas y que se arreglarían simplemente alimentándonos de forma natural. Lo mismo digo de los complementos ricos en fibra que deberían además ser supervisados por profesionales.
El estreñimiento dietético se arregla con cambio de hábitos y a medio-largo plazo, no por medio de soluciones mágicas.
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Constipation is a major inconvenience suffered by a large percentage of the population. If the disease has been diagnosed properly by a doctor and it is clear that is caused by problems in feeding this blog entry can be helpful.
Constipation caused by deficiencies in the diet is directly linked to insufficient intake of fiber. The dietary fiber is present only in plants and can not be digested by human beings. This does not mean that it is not useful. One of its major benefits is to increase the volume and consistency of the stool facilitating intestinal transit. It is advisable to eat about 1 ounce of fiber per day. The major contributions of fiber are coming from fruits, nuts, dried fruits, vegetables, whole grains and legumes. One habit we should acquire is to substitute milky desserts for fruits. The most desirable are the fruits of the forest - cranberries, strawberries - with almost 0.3 ounces of fiber per 4 ounces of flesh, oranges contributing about 0.25 ounces of fiber per 4 ounces and kiwi. If these are not fruits of your liking include anyone cause it would provide in worst case slightly less than 0.01 ounces per 4 ounces, in average. If you prefer juice to fruit, drink orange juice unfiltered, with all the flesh to seize as much fiber as possible. Another pattern to be healthy is the inclusion of vegetables in the diet on a daily basis and legumes at least three times a week. The most effective vegetable is artichoke while a course of legumes - lentils, for example - contributing almost 0.3 ounces of fiber. Select always whole versions of pasta - macaroni, espaguetti and so on - and bread, biscuits, of the same kind. It is a simple change of habit since they are not more expensive and can be found easily. For a treatment of shock, when the problem is there and needs to be solved right now, it is best to consume nuts and dried fruit, especially plum. About 4 ounces of dried plum means 0.5 ounces of fiber, while 4 ounces of nuts are about 0.4 ounces. This treatment is only for desperate cases because plum and nuts provide too much calories and should not be abused.
A good diet, whether looking for fiber effects or not, might be:
Breakfast:
A bowl of whole corn flakes with red fruit and milk or yoghurt
Glass of freshly squeezed orange juice with pulp
Half morning:
Whole bread sandwich with any inside (cheese, sausage)
Lunch:
Lentil's soup
Beef or chicken with vegetables garnish
Whole bread
Kiwi fruit for dessert
Dinner:
Boiled vegetables (spinach, broccoli, carrot...)
Fish
Yoghurt
Regarding food that incorporates added fiber I am not very much in favour of them because they reflect deficiencies in the diet easily remedied in a natural way. Commercially may work but not fix other defects that have many diets that could be fixed simply eating in a natural way. The same applies to supplements rich in fiber that should also be supervised by professionals. Constipation is fixed with changing dietary habits and at medium-long term, not through magic solutions.
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Constipation and diet
Constipation is a major inconvenience suffered by a large percentage of the population. If the disease has been diagnosed properly by a doctor and it is clear that is caused by problems in feeding this blog entry can be helpful.
Constipation caused by deficiencies in the diet is directly linked to insufficient intake of fiber. The dietary fiber is present only in plants and can not be digested by human beings. This does not mean that it is not useful. One of its major benefits is to increase the volume and consistency of the stool facilitating intestinal transit. It is advisable to eat about 1 ounce of fiber per day. The major contributions of fiber are coming from fruits, nuts, dried fruits, vegetables, whole grains and legumes. One habit we should acquire is to substitute milky desserts for fruits. The most desirable are the fruits of the forest - cranberries, strawberries - with almost 0.3 ounces of fiber per 4 ounces of flesh, oranges contributing about 0.25 ounces of fiber per 4 ounces and kiwi. If these are not fruits of your liking include anyone cause it would provide in worst case slightly less than 0.01 ounces per 4 ounces, in average. If you prefer juice to fruit, drink orange juice unfiltered, with all the flesh to seize as much fiber as possible. Another pattern to be healthy is the inclusion of vegetables in the diet on a daily basis and legumes at least three times a week. The most effective vegetable is artichoke while a course of legumes - lentils, for example - contributing almost 0.3 ounces of fiber. Select always whole versions of pasta - macaroni, espaguetti and so on - and bread, biscuits, of the same kind. It is a simple change of habit since they are not more expensive and can be found easily. For a treatment of shock, when the problem is there and needs to be solved right now, it is best to consume nuts and dried fruit, especially plum. About 4 ounces of dried plum means 0.5 ounces of fiber, while 4 ounces of nuts are about 0.4 ounces. This treatment is only for desperate cases because plum and nuts provide too much calories and should not be abused.
A good diet, whether looking for fiber effects or not, might be:
Breakfast:
A bowl of whole corn flakes with red fruit and milk or yoghurt
Glass of freshly squeezed orange juice with pulp
Half morning:
Whole bread sandwich with any inside (cheese, sausage)
Lunch:
Lentil's soup
Beef or chicken with vegetables garnish
Whole bread
Kiwi fruit for dessert
Dinner:
Boiled vegetables (spinach, broccoli, carrot...)
Fish
Yoghurt
Regarding food that incorporates added fiber I am not very much in favour of them because they reflect deficiencies in the diet easily remedied in a natural way. Commercially may work but not fix other defects that have many diets that could be fixed simply eating in a natural way. The same applies to supplements rich in fiber that should also be supervised by professionals. Constipation is fixed with changing dietary habits and at medium-long term, not through magic solutions.