La stitichezza, o stipsi, è un disturbo piuttosto comune alla base del quale possono trovarsi patologie quali colite, emorroidi, ragadi, diverticolite ecc. Spesso però a determinarne l’insorgenza sono abitudini di vita poco sane (soprattutto la sedentarietà) e/o uno stile alimentare squilibrato. Ne consegue che, una volta che il medico abbia escluso la presenza di una delle condizioni patologiche sopra accennate, è possibile risolvere il problema seguendo una dieta adeguata e praticando un pò di esercizio fisico anche moderato.
In caso di stitichezza cronica può essere di grande aiuto seguire la cosiddetta dieta ad alto residuo. In realtà più che di una vera e propria dieta si tratta di uno stile alimentare che prevede l’assunzione quotidiana di almeno 30 grammi di fibre al giorno (quantità che coincide con il massimo della razione giornaliera consigliata) accompagnata da un abbondante consumo di liquidi.
In una dieta ad alto residuo trovano spazio soprattutto le fibre cosiddette insolubili, presenti soprattutto nei cereali e in alcuni tipi di ortaggi, ma in generale tutti i cibi ricchi di questo tipo di nutrienti sono di aiuto. Chi vuole seguire una dieta contro la stitichezza deve quindi consumare in abbondanza frutta (sia fresca che secca ), verdura e ortaggi (soprattutto carote, sedano, finocchi, broccoli, peperoni, spinaci, pomodori e carciofi), legumi e cereali integrali.
Attenzione però a non esagerare: l’assunzione di quantità eccessive di fibre nella dieta potrebbe avere effetti contrari a quelli sperati e causare, se prolungata, carenze alimentari, soprattutto di minerali come ferro e calcio. Se la dieta non dovesse quindi sortire alcun effetto rivolgetevi a un medico.
Infine, ricordate di bere almeno due litri di acqua al giorno e di fare un pò di moto: a questo proposito sappiate che per combattere la stitichezza non è necessario iscriversi in palestra, anche fare due passi a piedi mentre ci si reca al lavoro la mattina o preferire le scale all’ascensore agevola la motilità intestinale.
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