Hrana koja pomaže kod tvrde stolice (Foods that help with hard stools)

Ako je stolica tvrda (zatvor), hrana može mnogo da pomogne jer omekšava sadržaj creva i podstiče pražnjenje.

Voce (bogato vlaknima i prirodnim secerima koji pokrecu creva):

- Šljive (sveže ili suve)

- Kruške

- Jabuke sa korom

- Kivi

- Smokve

- Breskve

- Kajsije

👉 Posebno su poznate suve šljive – često deluju prirodno laksativno.

Povrće (vlakna + voda):

- Spanac

- Brokoli

- Tikvice

- Šargarepa

- Cvekla

- Karfiol

- Kiseli kupus

Integralne žitarice:

- Ovsene pahuljice

- Integralni hleb

- Integralni pirinac

- Heljda

- Ječam

Mahunarke (ako ne smetaju stomaku):

- Pasulj

- Sočivo

- Leblebije

- Grašak

Masti koje podmazuju creva:

- Maslinovo ulje

- Laneno ulje

- Avokado

- Orašasti plodovi

Fermentisana hrana (za crevnu floru): 

- Jogurt - grčki jogurt 

- Kefir

- Kiselo mleko

- Turšija (prirodno fermentisana)

Veoma važno – tečnost. Bez dovoljno tečnosti vlakna ne mogu da deluju.

Najbolje: 

- Voda. Mlaka voda ujutru.

- Čaj od kamilice

- Čaj od nane

Hrana koja može da pogorša tvrdu stolicu (ako se jede često):

- Bela peciva

- Brza hrana

- Velike količine sira

- Slatkiši

- Gazirana pića

- Previše čokolade

Mali trikovi koji često pomažu:

- Mlaka voda odmah posle buđenja

- Kašika maslinovog ulja na prazan stomak, pola sata pre doručka i kafe

- Ovsena kaša za doručak

- Suve šljive potopljene u vodi preko noći

If the stool is hard (constipation), food can help a lot because it softens the bowel contents and encourages emptying.

Fruits (rich in fiber and natural sugars that move the bowels):

- Plums (fresh or dried - prunes)

- Pears

- Apples with peel

- Kiwi

- Figs

- Peaches

- Apricots

👉 Prunes are especially famous - they often have a natural laxative effect.

Vegetables (fiber + water):

- Spinach

- Broccoli

- Zucchini

- Carrots

- Beetroot

- Cauliflower

- Sauerkraut (fermented cabbage)

Whole grains:

- Oat flakes  porridge (rolled oats)

- Integral bread (wholemeal bread)

- Integral rice

- Buckwheat

- Barley

Legumes (if they don't bother the stomach):

- Beans

- Lentils

- Chickpeas

- Peas

Fats that lubricate the intestines:

- Olive oil

- Flaxseed oil

- Avocado

- Nuts

Fermented food (for intestinal flora):

- Yogurt - buttermilk (Greek yogurt)

- Kefir

- Sour milk - yogurt

- Pickled vegetables (naturally fermented)

Very important - liquid. Without enough liquid, the fibers cannot work.

Best:

- Water. Warm water in the morning.

- Chamomile tea

- Peppermint tea

Foods that can worsen hard stools (if eaten frequently):

- White pastries

- Fast food

- Large amounts of cheese

- Sweets

- Carbonated drinks

- Too much chocolate

Little tricks that often help:

- Warm water immediately after waking up

- A tablespoon of olive oil on an empty stomach, half an hour before breakfast and coffee

- Oat flakes porridge for breakfast

- Prunes soaked in water overnight