A useful tip is to go in the morning at a fixed time after breakfast to the bathroom.
Every day you should take breakfast and before drink a glass of cold water. In water you can put a tablespoon of honey. Alternatively, a glass of milk, coffee or laxative tea (which may be beneficial for constipation).
Drink plenty of fluids – especially between meals (one liter of liquid). Avoid as much as possible to eat foods that promote constipation such as cheese, rice, meat, blueberries.
Eat more fiber. These are found in wheat bran, in black bread, oatmeal, corn, apples, plums, bananas, oranges, pears.
Dairy: milk, buttermilk, yogurt, kefir;
Bread and pastries: wheat bread, toast, black bread, fruit cakes, fruit tarts.
Sugar, sweets, saccharin: sugar, fructose, dextrose, honey, sweetener.
Fruits: plums, peaches, pears, apples, apricots, oranges, tangerines, grapefruit, strawberries, raspberries, melon, grapes, dates, figs.
Spices: without restrictions.
Meat: lean and white meat, to avoid excessive consumption.
Soups, broths, sauces: spicy sauces are not recommended nor acidified soups, lemon or vinegar salt.
Vegetables and salads: beans, dried peas, carrots, cabbage.
Eggs: fried eggs are not recommended under any circumstances.
Drinks: herbal tea (laxative), not Chinese tea, milk, juices, water.
The prevalence of diarrhea. It is important to introspect the diets and eliminate the foods that have been proven to cause diarrhea. Foods that can promote diarrhea: milk, coffee, coca cola and juices in the same range, very spicy foods, plums, and other sweet fruits: apples, pears, peaches, melon.
It is extremely important to:
- daily you should have three meals and two snacks, last meal should not be later than 19:00.
- consult a nutritionist to establish a diet.
- be carefully how to combine foods (not recommended potatoes with meat, potatoes with bread, fruits with other foods).