Having a good intestinal transit is essential to enjoy good health. Because eliminating waste from the body is necessary so that everything works correctly inside us. And constipation can cause various disorders such as inflammation of the veins, better known as hemorrhoids or anal fissure, among others. Therefore, it is very important to naturally favor waste substances through the feces.
To improve intestinal transit, it is essential to follow a varied, balanced and healthy diet. Fiber is the nutrient that helps the most, but not the only one, since others such as fermented foods, hydration or fats are those that favor transit. If you want to discover how to improve your intestinal transit to evacuate every day and thus improve your health, you must include these foods in your diet.
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How to improve intestinal transit
In addition to food, hydration plays a major role in this equation. The digestive system has several functions and one of them is the formation of stool to eliminate waste from the body. As these form, the large intestine removes water and thus hardens. When the body is not sufficiently hydrated, stool becomes too hard and dry and it becomes difficult to pass.
Lack of hydration is one of the main causes of constipation, so it is very important to adopt good habits to avoid a malfunction of the intestinal transit. When this occurs, stools become painful, hemorrhoids, anal fissures, and abdominal discomfort typical of constipation may appear. Drinking 2 liters of water a day will help you improve intestinal transit, in addition to including these foods in your diet.
Natural source of fiber, vitamins and minerals, fruits are the food that can not be missing in any healthy diet. To improve traffic, the best are kiwi, plums, oranges and apples. Especially kiwi is a highly recommended food for people who regularly suffer from constipation. This fruit is rich in soluble fiber and is also a natural prebiotic. Have 2 kiwis every morning for breakfast and you will have a regular traffic.
Vegetables and vegetables in general are essential in a healthy diet, as they are foods rich in fiber, vitamins and minerals that are very important for the proper functioning of the human body. But if there is a particularly recommended vegetable to improve traffic, it is green beans. These are rich in soluble fiber, which means that it is a food for the intestinal microbiota.
In general, whole grains are necessary for good intestinal function, but especially oats for its many benefits. Among them, rolled oats are rich in soluble fiber, which means that it acts as a natural prebiotic. You can take the oat flakes at breakfast, with yogurt or in your favorite vegetable creams.
Extra virgin olive oil
Known worldwide as liquid gold, our extra virgin olive oil is one of the most nutritionally respected foods. For the digestive system it is essential, since it keeps the fecal bolus lubricated and this favors its expulsion through the anus. Of course, the oil must be taken cold in salads or to add flavor to vegetables, between 4 and 6 tablespoons of cold extra virgin olive oil a day are enough for a correct intestinal transit.
Flax and chia seeds to improve intestinal transit
They are considered as super foods for their many beneficial properties for health. Among them is the property of improving intestinal transit. When the seeds are soaked, release a plant substance called mucilage. This substance is responsible for cleaning the intestines and promotes bowel movement.
In addition to including these foods in your diet, as well as other very healthy and necessary foods such as dairy, animal and vegetable protein, legumes or fats, you should include a little physical activity every day in your routine. Exercise is essential to promote movement intestinal. In short, hydration, nutrition and exercise are the keys to good intestinal health.