Prevent constipation in celiacs: people with celiac disease tend to suffer from constipation, because they follow a low-fiber, gluten-free diet. Find out how to avoid and prevent it.
Among the different food intolerances known so far, celiac disease stands out as one of the most common and one that tends to affect a fairly large number of people (along with lactose intolerance itself).
With regard to celiac disease, it consists of an intestinal disease, which affects genetically predisposed individuals, when they eat foods that contain gluten, a protein that is part of the flour of cereals, such as barley, wheat, oats and rye.
When gluten comes into contact with the intestinal mucosa it tends to produce a series of immune-based inflammatory reactions, which can cause serious damage to the small intestine.
The normal thing is that celiac disease is not diagnosed until advanced ages, since in many cases celiac disease tends to occur as a disease without symptoms (that is, asymptomatic). However, it is true that the number of babies and children with celiac disease tends to be greater and greater.
Taking into account that the gluten-free diet does not contain cereals with this protein, which are especially rich in fiber, it is usually very common for people with celiac disease to suffer from constipation.
Why does constipation appear in celiacs?
One of the main causes of constipation in celiacs is the elimination of products made from cereals with gluten, which stand out precisely for being rich in fiber: from flour to bread, through breakfast cereals or cookies.
Therefore, as the gluten-free diet is normally low in vegetable fiber, this causes an alteration of the intestinal rhythm, so that the person with celiac disease may present a tendency to constipation.
There are certain guidelines, tips, and tricks that can help prevent constipation in people with celiac disease.
How to avoid constipation in celiacs:
- Eat vegetables and fruits every day: when a person cannot consume fiber through foods with gluten, the best way to contribute it to our body is from vegetables and fruits. Therefore, the key is to introduce 2 to 3 vegetables and fruits into our diet each day. For example, spinach, chard, tomatoes, peas or green beans, and fruits such as apple, pear, bananas or apricots stand out.
- Eat legumes 3 times a week: they provide natural fiber for our body, highlighting legumes such as chickpeas, lentils, beans or soybeans.
- Eat whole grains: don’t forget to add both brown rice and gluten-free whole foods to your weekly diet.
- Drink plenty of fluids: it is another of the best options to prevent and avoid constipation. The best? Drink 1.5 to 2 liters of water every day.
- Practice physical exercise: did you know that physical exercise is one of the best habits that helps prevent constipation? Especially if it is practiced in the morning, since it is useful to activate the intestinal movement.