How to relieve constipation fast

The special constipation diet aims to integrate anti-constipation foods which stimulate transit by providing dietary fiber. It also aims to alleviate the symptoms that often accompany chronic constipation : bloating, gas, abdominal pain, etc.

The essential points of the anti-constipation diet:

• Integrate more dietary fiber, gradually;
• Have good hydration;
• Reduce the consumption of foods that are difficult to digest;
• Avoid harsh laxatives;
• Learn some tips for incorporating more anti-constipation foods into your daily life;
• Adopt new lifestyle habits to better manage constipation.
• Move more.

Managing chronic constipation includes educating the patient about new lifestyle habits. Whether the transit is slow or normal, it is always necessary to introduce dietary changes, changes in lifestyle habits and sometimes even drug treatment.

You will discover, through this article, what you should eat if you are constipated.

Constipation: what to eat? which foods to favor?

The special constipation diet allows you to find more daily comfort by integrating anti-constipation foods with laxative effects, such as:

• dietary fiber;
• natural laxatives.

Dietary fiber

Most dietary fiber is neither digested nor absorbed. They therefore remain in the intestine, increase the volume of the stools and soften them.

We recommend consuming 25 to 30g of fiber per day.

Foods rich in dietary fiber that help fight constipation are:

• the fruits ;
• the vegetables ;
• the cereals ;
• legumes that contain the most fiber.

There are two types of fibers, each with its own advantages. Soluble fibers are quickly fermented by bacteria in the colon and become engorged with water.

Insoluble fibers, on the other hand, are not fermentable, but promote elimination.

There are a few exceptions to the rule: certain soluble fibers (those from oats or psyllium) are soluble, but promote elimination. Fiber found in citrus fruits and vegetables stimulates the growth of bacterial flora in the colon, which increases fecal mass and can help make bowel movements easier.

Laxative foods that are sources of insoluble fiber are:

• Wheat bran and cereals;
• Whole grains and derivatives;
• Cauliflower, peas, spinach, turnip, green beans;
• Nuts and seeds;
• Legumes.

Food sources of soluble fiber to include as part of the special constipation diet:

• Psyllium and enriched cereals;
• Oat bran and cereals;
• Citrus fruits, mango and prunes;
• Asparagus, Brussels sprouts, carrot, onion;
• Barley.

The special constipation diet is a diet rich in dietary fiber. However, for some people, increasing fiber consumption can cause bloating and swelling in the stomach, as well as gas.

It is therefore very important to start with small quantities and gradually increase fiber intake, always based on tolerance and effectiveness.

It is recommended to increase intake by 5g of fiber per week, no more. As the effect can be felt after two or three months of an anti-constipation diet, you should not give up too quickly.

Whole grain products

Fiber from grain products generally has cell walls that resist digestion and retain water in their cellular structures.

Thus, wheat bran is one of the most effective natural laxatives, but it can worsen bloating and abdominal pain in cases of irritable bowel syndrome or diverticula.

So you have to be careful. The larger the fibrous particles, as in the case of grain products, the greater the laxative effect.

Prunes

Prunes and their juice contain a substance called dihydroxyphenylisatin. This would be able to stimulate peristalsis (contractions of the digestive system) naturally. In a clinical study, they were found to be effective in combating constipation.

Mucilaginous laxatives

The use of fiber supplements can also be considered if fiber consumption is limited by a poorly varied or insufficient diet. Mucilaginous laxatives such as psyllium combined with dietary fiber are the most effective approach to combat chronic constipation.

Mucilaginous laxatives include psyllium seed, methycellulose, calcium polycarbophil, and inulin. These are natural or synthetic polysaccharides or derived from cellulose which exert their laxative effect by absorption of water and increase in fecal mass.

They are effective in increasing the frequency and softening of stools, with minimal adverse effects. As mentioned above, it is essential to start with small doses and increase gradually in order to minimize gastric discomfort. Do not take medications within 1 hour of taking mucilaginous laxatives.

Other foods recommended in case of constipation

• Flax;
• Legumes;
• Omega 3.

What foods cause constipation?

You should be wary of certain foods that cause constipation, either because they slow down gastric emptying or because they do not contain enough fiber. In the special constipation diet, we learn to recognize these foods and avoid them.

Refined grain products

Refined grain products are very low in fiber, so they can interfere with the evacuation of stools, among them we find:

• white bread;
• classic starchy foods such as instant rice and pasta;
• breakfast cereals;
• potato-based preparations;
• store-bought biscuits and cakes;
• etc.

Meat

It is recommended to avoid consuming fatty meats, chicken skin and cold meats. Meat in general does not provide fiber, its proteins are slow to digest and slow down gastric emptying. We recommend choosing lean pieces which will be easier to digest than fatty pieces.

Foods high in fat

Foods high in fat generally contain little fiber. This is the case of :

• cream ;
• cheese ;
• processed foods;
• oils.

They can thus cause or even worsen constipation. It is recommended to reduce the consumption of:

• Butter ;
• Margarine;
• Vegetable oil ;
• Sauce.

However, you still need a reasonable amount in your diet. In this case, we will favor oils rich in omega-3 such as:

• linseed oil;
• walnut oil or even;
• rapeseed oil.

Other foods not recommended in case of constipation

• Industrial foods;
• Sweet products ;
• Excess salt.

Practical daily advice for integrating anti-constipation foods

• Replace refined grain products with brown rice, whole-grain starches and bread made from whole-grain flour;
• Consume more fruits containing fiber: apple and pear with skin, red fruits, dried fruits;
• Choose vegetables rich in fiber: artichoke, peas, beets, carrots, zucchini, broccoli, etc. ;
• Eat more legumes, excellent sources of fiber;
• Add legumes to soups, salads and dishes;
• Choose cereals and biscuits enriched with fiber;
• In baking, replace classic flour with whole wheat flour and add oat bran to preparations;
• Add oat or wheat bran to your yogurts, compotes, soups and salads;
• As a snack, eat a small handful of oilseeds and dried fruits;
• Read food labels and choose products that contain more than 2g of fiber per serving;
• Drink prune juice in the morning;
• Chew food long enough to facilitate digestive work.

For further

Maintain good hydration

A good level of hydration improves symptoms related to constipation, combined with a sufficient intake of dietary fiber. Soluble fibers swell with water and allow gastric contents to slide for evacuation. Although there are very few studies on the subject, the Institute of Medicine recommends drinking 2 liters of water per day for women, 3 liters for men.

If water is the only essential drink, it is entirely possible to alternate with clear broths, lemon water, infused water and even herbal tea.

Be careful though, juices, sodas and other sugary drinks should be avoided. In the morning, drinking coffee or tea could, however, have a positive impact on intestinal function. Caffeine stimulates the smooth muscles making up the digestive system. A study carried out on 1705 women linked coffee consumption and a modest reduction in constipation.

Practice regular physical activity

Increasing physical activity is often recommended for people with chronic constipation. Some studies have shown that it can reduce the symptoms of constipation in older adults.

Although some studies indicate that constipation is more common in sedentary people, there are few studies on this subject.

Even if the evidence remains insufficient to date to establish a link between constipation and a sedentary lifestyle, the fact remains that physical activity has many positive effects on health.

Avoid harsh laxatives

Laxative treatments can damage the intestine and cause significant damage. Additionally, the digestive system may become accustomed to functioning with the help of these laxatives and become dependent on them. Emollients and mineral oil soften stools by moisturizing them and sometimes cause diarrhea.

In terms of natural products, even if many promote anti-constipation virtues, there is no control to prove their harmless nature. They often contain active ingredients similar to those of commercially available laxatives; they are generally not recommended. This type of laxative should only be considered if all other measures have not worked, on the advice of your doctor.

Reduce your alcohol and tobacco consumption

Alcohol and tobacco are two disruptors of intestinal transit. They can make constipation worse in the long term.

It is recommended not to smoke and to reduce alcohol consumption to 1 drink per day for women, and two drinks per day for men.

Should you consume probiotics?

For the moment, taking probiotics is not systematically recommended for people suffering from constipation. If certain studies have demonstrated the benefits of probiotics on intestinal transit, others will be necessary before conclusions can be drawn.

Elimination Habits

Patients suffering from chronic constipation are often advised to have a bowel movement when the need arises. This recommendation is based on the fact that many people have bowel movements at the same time every day.

However, no study has addressed the issue and evaluated this recommendation. However, we know that half of the colon is higher after meals and more particularly in the morning after breakfast. These times seem to be the best to try to have a bowel movement.

Food allergy in adults

What is it about ?

A food allergy occurs when foods or food ingredients such as colorings and preservatives trigger allergic symptoms. In the event of an allergic reaction, the body produces an abnormal amount of antibodies directed against these products.

The foods that most commonly cause serious reactions are nuts, seeds, fruits and vegetables, but also milk and wheat. Certain medications, such as anti-inflammatories and antihypertensives, as well as alcohol can play a role in the development of an allergic reaction to food.

People who are allergic to dust or pollen also have a higher risk of developing an allergic reaction to certain foods, because both the food and the dust contain proteins that share similar characteristics. This is called a cross allergy. For example, someone allergic to birch pollen is more likely to be allergic to fruits, root vegetables, legumes and nuts.

What is its frequency?

3 to 4 adults out of 100 have a food allergy. Studies show that 20 out of 100 people avoid certain foods because they experience symptoms when eating them. However, this does not always mean it is an allergy. In these cases, we will speak of a pseudo-allergy.

Symptoms usually begin in childhood, but an allergy can also begin in adulthood.

How to recognize it?

A food allergy can trigger both local and general symptoms. Oral allergic syndrome (OSA) is common. This is a set of symptoms (a syndrome) that occur following contact with food. These symptoms can be, for example, tickling of the lips and tongue, swelling of the throat. They can be triggered, for example, by eating raw fruits and vegetables. People who are also allergic to trees (birch) particularly suffer from this. Additionally, gastrointestinal symptoms are often present, such as nausea, vomiting, diarrhea, and abdominal pain. On rare occasions, an extreme, life-threatening reaction ( anaphylactic shock ) may occur, with a drop in blood pressure, difficulty breathing, and an itchy rash. This reaction sometimes occurs due to the association of a food allergy with exercise. The reaction occurs only if you exert yourself within 4 hours of eating.

Other pre-existing allergy symptoms may then also worsen, such as asthma , hay fever or skin rashes (eczema).

How is the diagnosis made?

The doctor will first carefully check which foods trigger the symptoms, what your complaints are, their severity, how long it takes for them to appear and their duration. He will also check if you have other allergies and if there are cases of allergies in your family.

The most important additional test is the skin allergy test (prick test). Droplets containing a suspect food are applied to the skin. With a fine needle, the skin is pricked through the drop. In the event of an allergy, a red swelling (blister), sometimes irritating, appears after about fifteen minutes. If this test is not available, a blood test will be carried out to determine specific antibodies directed against the suspect foods. If we think of an association between a food allergy and a respiratory allergy (cross allergy), we will also test you for pollen allergy.

It is possible that you react to a test, even though you have no symptoms when you ingest the tested food. In this case, we will speak of a non-significant allergy: you are indeed allergic, but this is of no importance in relation to your diet. You can therefore eat the food in question without worrying.

What can you do ?

Avoid foods that trigger symptoms. It can be helpful to keep track of everything you eat for a while to find out which ingredient is causing you problems. If symptoms are severe or you don't know what you are allergic to, get tested first.

In fact, the fact of not tolerating certain food components is far from always being synonymous with an allergy. For example, an irritable bowel , lactose or gluten intolerance (celiac disease) can trigger the same type of symptoms, even though there is no question of allergy.

What can your doctor do?

If it is unclear which food triggers the symptoms and the symptoms are not too severe, the doctor sometimes suggests an elimination diet (elimination diet). A certain number of foods are then eliminated from the diet. If the symptoms disappear, they can be added back to the diet one after the other. The product that causes the symptoms to reappear is likely the cause of the allergy.

In case of mild forms of allergy, the doctor may prescribe an antiallergic medication (antihistamine). In case of severe symptoms, the doctor sometimes gives a single dose of cortisone or a short course of cortisone treatment.

People who have already had a serious, life-threatening reaction ( anaphylactic shock ) should always carry an adrenaline injector (Epipen®, Jext®). Thus, they can self-inject if the situation arises again. The pharmacist will explain to you how it works. The doctor will also explain to you whether treatment for a pollen allergy may be helpful.

Red onions or White onions which is healthier

 The Great Onion Debate: White vs. Red – Which is Best for Your Plate?

In the colorful world of onions, the choice between white and red can be a bit puzzling. Both varieties bring their unique flavors to the table, but which one is truly the champion? Let's embark on a flavorful journey to explore the characteristics of white and red onions, helping you decide which is the best fit for your culinary creations.

The Colorful Showdown: White vs. Red

The most noticeable difference between white and red onions is, of course, their color. White onions are pale and have a milder flavor, while red onions are vibrant and offer a slightly more assertive taste. The choice might depend on your preference for a subtle or bold onion presence in your dishes.

Flavor Profile: Mild or Bold?

White onions, with their mild and sweet flavor, are excellent for dishes where you want a hint of onion without overpowering the other ingredients. Think fresh salads, salsas, or delicate sauces. On the other hand, red onions bring a bolder, slightly peppery taste, making them a fantastic addition to heartier dishes like burgers, sandwiches, or grilled kebabs.

Raw vs. Cooked: Texture Matters

The texture of onions can vary based on color and personal preference. White onions have a crisp and crunchy texture, making them great for raw applications like salads. Red onions, while still suitable for raw consumption, soften more quickly when cooked, adding a pleasant sweetness to your dishes.

Nutrient Showdown: Health Benefits

Both white and red onions boast health benefits, but their nutrient profiles differ slightly. Red onions, with their vibrant hue, contain anthocyanins – powerful antioxidants linked to various health benefits. White onions, although milder in color, still offer a good dose of vitamins, minerals, and antioxidants.

Culinary Versatility: Adapting to Your Recipes

The choice between white and red onions ultimately depends on the culinary masterpiece you're crafting. White onions lend themselves well to Mexican, Mediterranean, or Asian-inspired dishes, where their mildness complements diverse flavors. Red onions, with their boldness, shine in salads, sandwiches, and dishes where their vibrant color can be a visual delight.

Storage and Shelf Life: Practical Considerations

In the battle of practicality, white onions often have a longer shelf life compared to red onions. Their thicker skin and lower moisture content contribute to a slower rate of spoilage. If you're looking for an onion that can hang around in your pantry a bit longer, white might be the winner.

Conclusion:

In the great white vs. red onion debate, there is no one-size-fits-all answer. The best choice depends on your taste preferences, the specific dish you're preparing, and even the visual appeal you're aiming for. Experiment with both varieties in your kitchen, and let your taste buds be the judge. Whether you're team white or team red, both onions have their place in the culinary world, adding layers of flavor and depth to your favorite recipes. Happy cooking!

Food allergy, what is it

 A food allergy is an abnormal reaction of the body's defense system (immune system) to a food: the immune system considers the food as something foreign that it must reject.

This is not the same as a food intolerance. In case of food intolerance, there is no allergic reaction. Generally, with food intolerance, the person lacks certain substances (enzymes) to digest certain foods.

What are the causes of food allergies in children?

In infants and young children, cow's milk is most often the cause of the allergy.

When you start giving your baby solid foods, (chicken) eggs are a common cause.

We see that school-age children who are allergic to birch pollen are also more sensitive:

• raw fruits and vegetables;
• with nuts ;
• vegetables that grow in the ground (like carrots or turnips).

In adolescence, wheat is a common cause of allergies.

How common are food allergies in children?

One in 2 parents think their child under 2 has a food allergy. But figures show that out of 100 children, only 2 to 7 children have a food allergy.

Parents mistakenly think that their child is allergic to foods when they see, for example:

• that he has a bad appetite;
• that he vomits;
• that he makes a lot of referrals;
• that his stools are a little softer.

How to recognize food allergies in children?

Several different signs (symptoms) may appear. They can appear immediately after the meal or several hours (and even days) later. The child may have:

• skin problems: itchy rash and red spots. This can be hives , but also eczema ;
• eye problems: itchy, watery eyes ( conjunctivitis ), swollen eyelids;
• gastrointestinal problems: vomiting , diarrhea , stomach aches . Itching in the mouth, the gateway to food, is common;
• respiratory problems: sneezing, runny nose and wheezing are rather rare and most often due to hay fever present at the same time;
• other signs of illness: the baby cries constantly, he sleeps poorly , he does not gain enough weight.

How is a child's food allergy diagnosed?

Your doctor can get a lot of information by asking the parents questions:

• What are the symptoms ?
• when did they start?
• at what age did the child start eating different foods?

In infants

There is no good test to diagnose a cow's milk allergy in infants. Your doctor thinks of an allergy if symptoms appear a few weeks after introducing cow's milk into the diet. These symptoms disappear as soon as cow's milk is replaced by another milk, such as soy milk. They reappear immediately when the child drinks cow's milk again.

In the case of a very severe allergy, it is possible to have the baby take an exposure test at the hospital. We give the baby a little cow's milk, then more and more. Doctors monitor his reactions.

In older children

In older children, skin tests (prick tests) and blood tests are of little use. To make the diagnosis, the doctor advises parents to no longer give the food suspected of causing the reactions to the child. Then they will give it to him again, gradually. During this test period, parents will have to note what happens in a notebook (logbook). They will observe what happens first when the food is removed from the child's diet, then when it is reintroduced. If several foods are suspected, parents will have to start giving them again one by one. If symptoms return after reintroduction of a specific product, it is likely that food the child is allergic to.

The child is generally referred to a pediatrician if he presents a severe allergy, that is to say in the event of serious symptoms or immediate reactions that could endanger his life.

What can you do ?

Breast milk is the best food for an infant.

If you think your child is allergic, write this information in a logbook:

• when do symptoms appear?
• what are the symptoms (explain them)?
• How long after the meal do the symptoms appear?
• When do you give your baby new foods?
• How does your child react when he eats these foods?

All this information can help your doctor a lot.

Monitor your child's growth, especially height and weight.

When your doctor has diagnosed a food allergy, it is important to follow the proposed diet as closely as possible.

• Until the age of 2, cow's milk is preferably replaced by special milks such as soy milk and whey. If that doesn't work, there are other (more expensive) special milks.
• In older children, foods that cause an allergy should also be completely removed from the diet. There is no point in giving them in small quantities.

It is very difficult to completely avoid certain foods in children. It often happens that the child eats it at a friend's house or during a party. This is why it can be useful for the child to always have medication with him to calm the reactions.

Most food allergies fortunately disappear around age 6.

What can your doctor do?

Parents have the most important role to play in monitoring their child's diet.

Your doctor can advise you and if necessary prescribe a medication capable of blocking the allergic reaction. If your child has serious problems, they will refer you to a pediatrician.