Menus to treat constipation in a week

Menús para combatir el estreñimiento en una semana
There are many people who suffer from constipation, which is not only a nuisance but also, ultimately, is the cause of many chronic and degenerative diseases, by preventing our organism to properly remove toxins that poison it daily.
In this article you will learn how you can put an end to constipation at one time for all simply with food, learning to plan your menus so they contain all your intestines need to function properly.


Obviously, the key to combat constipation is fiber, which must be present in all our meals. The fiber, which today is fashionable, and we can see it added to many products, found in the following foods:
  • Fruit, especially ripe fruit
  • Vegetables
  • Legumes
  • Whole grain cereal
  • Fruits and nuts and seeds
frutas y frujos secos jaime.silva
In Exchange, they do not contain fiber refined products and those of animal origin, such as:
  • Refined flours and cereals
  • Meat
  • Fish
  • Eggs
  • Milk and dairy products
So the menus will be based on a correct combination of foods, so we always ensure us one sufficient amount of fiber in our dishes.


When we increase the consumption of fiber we must take into account that it is essential to drink enough water throughout the day, precisely in order to avoid to worsen constipation. We will drink at least 6 glasses of water outside meals.
If previously not we ate only foods rich in fiber, it is possible that the first days notice even more constipation, but this is only due to that the intestines have to adapt to that change. To help our body, during those days, we can take a supplement of magnesium chloride, either perform enemas with water, although the most important thing will be that we drink water during the day.

The breakfast

The breakfasts are the time of day in that we tend to abuse more refined flour, because we usually choose sandwiches of white bread, pasta, or pastries of refined flour, etc. For this reason we offer you seven alternatives, one for each day of the week either so you choose your favorite, that not only contain fiber that are healthy, nutritious and very complete:
  • Bread sandwich integral (wheat, spelt, rye, or various grains) with cheese omelette
  • Wheat bread with tahini (sesame paste) and avocado toasts
  • Bowl of yogurt with oatmeal and fruits and dried fruits
  • Milkshake of banana, Apple, milk or vegetable drink, seeds of flax and honey
  • Integral rice with cream of peanut and jam cakes
  • Homemade pastries made with oats and cocoa drink and integral spelt flour
  • Pancakes with plum jam buckwheat flour
desayuno Chinkerfly


Meals should always be balanced, and we should never go hungry, while we have to try to avoid staying too full. It is ideal to stop eating when you still eat some snacks more but no longer by hunger.
  • Monday: lentils with brown rice and mixed salad dressed with olive oil
  • Tuesday: spinach with pine nuts and raisins, and white meat grilled
  • Wednesday: Pasta with cream, mushrooms and dried fruit sauce
  • Thursday: Quinoa with tomato sauce and baked fish
  • Friday: Eggplant stuffed with onion, cheese and tomato sauce, Arugula and Parmesan salad
  • Saturday: comprehensive Pizza with cheese, tomato, onion, olives, pepper and egg
  • Sunday: grated cold wild rice, chick peas, cherry tomatoes, carrot salad and guacamole
I miss my wok
We recommend to dispense with desserts, since they hinder the digestive process, cause acidity and flatulence and obstruct bowel function.
We can finish the meal with a digestive infusion


Dinner must always be light to avoid overloading the liver, which is also closely related to the bowel. That is why we offer the following options:
  • Monday: cream of vegetables and oatmeal and boiled egg
  • Tuesday: seeds and tortilla salad
  • Wednesday: grilled mushrooms and onion soup
  • Thursday: salad of beetroot and carrot cooked with peas and mayonnaise
  • Friday: fish baked with vegetables
  • Saturday: Brown rice with vegetarian pate pancakes
  • Sunday: Apple baked with cinnamon, a yoghurt and a handful of walnuts
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