{"id":6960,"date":"2025-01-06T00:00:53","date_gmt":"2025-01-06T00:00:53","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6960"},"modified":"2025-01-06T15:41:12","modified_gmt":"2025-01-06T15:41:12","slug":"6-foods-that-help-you-poop-and-relieve-constipation","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/6-foods-that-help-you-poop-and-relieve-constipation\/","title":{"rendered":"6 alimentos que te ayudan a hacer caca y aliviar el estre\u00f1imiento"},"content":{"rendered":"<p><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2015-06\/625-constipation_625x350_71434545642.jpg\" alt=\"6 Foods That Help You Poop and Relieve Constipation\" class=\"\"\/><\/p> <ul class=\"wp-block-list\"><li>Oranges have a huge content of stool-softening Vitamin C<\/li><li>Almonds are rich in heart-healthy fats, protein and fibers<\/li><li>Stay hydrated always. Dehydration is a common cause of constipation<\/li><\/ul> <p>El estre\u00f1imiento es una condici\u00f3n en la que sus movimientos intestinales son dif\u00edciles y ocurren con menos frecuencia de lo normal. Los s\u00edntomas m\u00e1s comunes del estre\u00f1imiento incluyen vientre hinchado o dolor de vientre, v\u00f3mitos, heces duras o peque\u00f1as, una sensaci\u00f3n de que todo no sali\u00f3 y pocas deposiciones. Algunas causas de estre\u00f1imiento incluyen cambios en su dieta habitual, comer muchos productos l\u00e1cteos, no estar activo, no consumir suficiente agua o fibra, uso excesivo de laxantes o problemas con los nervios y m\u00fasculos del sistema digestivo.<\/p> <p>Seg\u00fan el Dr. Simran Saini, un nutricionista con sede en Delihi, &#8220;los alimentos ricos en fibra como las verduras de hoja verde, las frutas, la ensalada, la harina de salvado de trigo y la cebada ayudan a frenar el estre\u00f1imiento. El alto contenido de ingesta de agua y el consumo de varias hierbas como ajwain con agua, triphala y amla tambi\u00e9n juegan un papel vital en la curaci\u00f3n del estre\u00f1imiento&#8221;. Aqu\u00ed hay siete alimentos incre\u00edbles que ella sugiere que pueden ayudar a limpiar su est\u00f3mago y tratar el estre\u00f1imiento.<\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2016-06\/constipation_625x350_81467115223.jpg\" alt=\"constipation\"\/><\/figure> <p><sub>Constipation can be caused by&nbsp;changes in your usual diet<\/sub><\/p> <p><strong>1. Bayas<\/strong><\/p> <p>Las bayas son ricas en fibra. Seg\u00fan el USDA, las frambuesas proporcionan 8 gramos de fibra en una taza. La fibra aumenta la mayor parte de las heces y ayuda a que los alimentos se muevan suavemente a trav\u00e9s de su sistema digestivo. Puede comer bayas rematando su avena para el desayuno o incluso con un taz\u00f3n de yogur que tiene un efecto calmante en el est\u00f3mago. Algunas de las bayas indias como moras, fresas, jamun y grosellas de cabo tambi\u00e9n son buenas opciones.<br\/><img decoding=\"async\" alt=\"black raspberry barries\" src=\"https:\/\/i.ndtvimg.com\/i\/2016-01\/black-raspberry-barries_650x364_51452145810.jpg\"\/><sub>Raspberries provide 8 grams of fiber in one cup<\/sub><br\/><strong>2. Naranjas<\/strong><\/p> <p>Las naranjas est\u00e1n llenas de vitamina C que ablanda las heces, fibras para aumentar el volumen en las heces y naringenina, un flavonoide que los investigadores encontraron que puede funcionar como un laxante. Puede empacar una naranja como un bocadillo port\u00e1til o agregar segmentos de naranja a su ensalada.<br\/><img decoding=\"async\" alt=\"orange carrot detox drink\" src=\"https:\/\/i.ndtvimg.com\/i\/2017-04\/orange-carrot-detox-drink_620x350_61492429111.jpg\"\/><sub>Oranges have a huge content of stool-softening Vitamin C<\/sub><\/p> <p><strong>3. Almendras<\/strong><\/p> <p>Las almendras son ricas en grasas saludables para el coraz\u00f3n, prote\u00ednas y fibras. El alto contenido de magnesio hace que nuestros intestinos funcionen. Neutraliza el \u00e1cido estomacal y mueve las heces a trav\u00e9s de los intestinos. Tambi\u00e9n act\u00faan como un bocadillo port\u00e1til perfecto y tambi\u00e9n puede agregarlo a su batido de desayuno.<\/p> <p>.<\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2017-04\/almonds_625x350_61491812274.jpg\" alt=\"almonds\"\/><\/figure> <p><sub>Almonds are rich in heart-healthy fats, protein and fibers<\/sub><br\/><strong>4. Salvado de trigo<\/strong><\/p> <p>Los estudios han demostrado que el salvado de trigo puede aliviar el estre\u00f1imiento y mejorar la digesti\u00f3n. La capa externa del grano de trigo se compone de una gran cantidad de fuerza de fibra. Puede espolvorearlo sobre su avena, preparar un lote de magdalenas de salvado o comer un taz\u00f3n de cereal de salvado.<\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2016-09\/wheat-bran_625x350_61473456625.jpg\" alt=\"wheat bran\"\/><\/figure> <p><sub>Wheat bran can relieve constipation and improve digestion<\/sub><\/p> <p><br\/><strong>5. Verduras de hoja y verde<\/strong><\/p> <p>Las verduras verdes como las espinacas e incluso las calabazas de temporada est\u00e1n llenas de nutrientes que incluyen fibra, magnesio para ayudar a que el colon se contraiga y potasio, que ayuda a regular el equilibrio de l\u00edquidos y las contracciones musculares.<\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2017-04\/green-vegetables_620x350_71491463014.jpg\" alt=\"green vegetables\"\/><\/figure> <p><strong>6. Pl\u00e1tanos<\/strong><\/p> <p>El alto contenido de fibra en los pl\u00e1tanos puede ayudar a normalizar los efectos del estre\u00f1imiento. Pueden ayudarlo a expulsar mejor los desechos al hacer que las heces sean m\u00e1s f\u00e1ciles de pasar.<\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2015-10\/bananas_625x350_61445591492.jpg\" alt=\"bananas\"\/><\/figure> <p><sub>The high fiber content in bananas can help normalize the constipation<\/sub><\/p> <p>Es importante mantenerse hidratado en todo momento para curar el estre\u00f1imiento y mantener las cosas en movimiento en el est\u00f3mago. Sin suficiente agua en el cuerpo, las heces no se ablandar\u00e1 ni se mover\u00e1 suavemente a trav\u00e9s del tracto digestivo.\u00a0La deshidrataci\u00f3n es la causa m\u00e1s com\u00fan de estre\u00f1imiento. Puede agregar rodajas de lim\u00f3n o pepino para obtener un sabor y un refresco adicionales.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Oranges have a huge content of stool-softening Vitamin C Almonds are rich in heart-healthy fats, protein and fibers Stay hydrated 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