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Goodbye constipation: This is how you can get your intestines going again!
Find out from Dr. Kalcheva, how you can effectively avoid constipation through diet changes and exercise.
Goodbye constipation: This is how you can get your intestines going again!
Constant constipation is a health problem that affects many people and is often accompanied by unpleasant symptoms. According to Krone, such an illness should be clarified by a doctor, especially if the symptoms last more than three months. Dr. Dariya Kalcheva, a specialist in general and visceral surgery, recommends an examination, as causes such as an unhealthy lifestyle, a low-fiber diet and a lack of exercise often indicate constipation.
A reader question from Sabine K. (19) illustrates the problem of dependence on laxatives and probiotics, which she has been using for two years. Dr. Kalcheva warns that incorrect or excessive use of these funds can lead to negative side effects. Instead, she suggests changing your diet and regular exercise to ease the symptoms.
Fiber as a solution
Changing your diet to include foods rich in fiber can relieve constipation and stimulate the intestines. Around 20% of Germans occasionally suffer from this condition, which is known in medical terms as constipation. Doctors consider this a condition when there is no bowel movement for more than four days, strong straining is required and there is a feeling of incomplete emptying. Women and older people are particularly affected, as NDR reports.
The recommended daily amount of fiber is around 35 grams. This can be found in various foods, including legumes, vegetables, fruits and whole grains. Particularly recommended are:
- Haferflocken
- Dinkelflocken
- Vollkornbrot und Grahambrot
- Trockenfrüchte wie Pflaumen und Aprikosen
- Nüsse und Samen
Appropriate drinks are also important: A fluid intake of at least 2.5 liters per day, mainly water and unsweetened teas, is recommended. Coffee can also stimulate digestion in moderate amounts, but should not be overdosed.
Practical tips and recipes
In addition to switching to a diet rich in fiber, taking herbal remedies such as psyllium can also temporarily help regulate stools. Experts recommend stopping laxatives gradually to give the intestines time to adjust. Taking probiotics intermittently can also be effective.
A tasty option for fiber intake is an eggplant casserole, which is not only delicious but also healthy. The following ingredients are required for four people:
- 750 Gramm Auberginen
- Eine Zwiebel
- Eine Knoblauchzehe
- Drei Esslöffel Olivenöl
- Eine kleine Dose geschälte Tomaten
- 200 Gramm Mozzarella
- 20 Gramm frischen Parmesan
- Gewürze nach Geschmack
Preparation first requires preheating the oven to 220 degrees. Then the eggplants are sliced and briefly grilled, followed by the preparation of an aromatic tomato sauce. All layers are alternately filled into a baking dish and baked at 200 degrees for about 15-20 minutes. Such recipes are a tasty way to get the necessary amount of fiber, as Digestio emphasizes.
In summary, a holistic approach to diet and lifestyle habits is crucial to effectively combat constipation. Medical consultations are essential, especially in stubborn cases.