What are the causes of constipation in the elderly?
The causes of a constipation chronic problems as we age are numerous. Sarah Baruch, dietician-nutritionist, explains them below:
- colorectal aging ;
- the taking of some medications (antiparkinsonian drugs, antacids, calcium supplementation, nonsteroidal anti-inflammatory drugs, etc.),
- physical inactivity;
- L’insufficient water intake, older people feeling less need to drink;
- And low fiber diet and/or calories.
Fibers, allies for good transit
Anses, the National Food Agency, recommends the daily consumption of 20 to 25 g of fiber for the elderly, because They increase stool volume and promote intestinal peristalsis. Where to find fibers ? In vegetables, legumes, fruits, dried fruits, wheat bran, oats, barley…
What food is most effective against constipation?
There is not just one food, but many to favor in your diet!
Laxative foods
Among the laxative foods Sarah Baruch, dietitian-nutritionist, advises “to eat leeks, cabbages, spinach, artichokes, without forgetting legumes such as lentils, chickpeas, broad beans, red or white beans.”
To better support legumes, we can do them soak 6 to 12 hours before cooking them, this softens the fibers, or add a spoonful of baking soda to the cooking water.
Fruits rich in fiber
As for fresh fruits, dried fruits and oilseeds, “opt for apple, kiwi, plum, red fruits in season, dried figs, dried apricots, prunes, almonds, hazelnuts »suggests the dietician-nutritionist. And if the fruits are organic, ideally, you should keep the skin.
Good cereals
“It is better to choose whole grains : pasta, rice, quinoa, not forgetting oatmeal, bran and flax seeds”, suggests Sarah Baruch.
Good to know: “The amount of fiber should be increased gradually to avoid the appearance of pain and bloating”warns the dietician-nutritionist.
The drinks to prefer
“In the case of constipation in the elderly, but also in the general population, it is necessary prefer magnesium waters “, explains the dietician. Choice: Hépar, Contrex, Rozana, Badoit, Quézac, Courmayeur. And to complete: “not forgetting prune juice, apple juice and herbal teas.”
Constipation: what foods to avoid?
There are several, as the dietician-nutritionist specifies:
- refined products such as white bread, white rice;
- spices;
- sweet products;
- foods high in fat.
What to do in case of constipation?
“It is important to adopt good food hygiene, advises Sarah Baruch. The latter is based on a balanced diet with sufficient fiber intake, good hydration with water consumption minus 1.5 liters of water per day. Taking the time to eat is also important, as is practicing, if possible, a physical activity such as the walk. »
The position for going to the toilet
It is also important to have a good position on the toilet bowl.
Elevate your feet using a low stool or step stool. Sarah Baruch, dietitian-nutritionist.
What to eat when you are constipated? A typical day of menus
Here is a typical day of menus created by Sarah Baruch to combat constipation in the elderly.
- Breakfast : 1 glass of water or prune juice (or 2 prunes) + 2 slices of wholemeal bread or cereal bread + butter + honey.
- Lunch : seasoned raw vegetables + 1 portion of meat, fish or egg + 1 portion of vegetables + 1 portion of starch or legumes + 1 slice of wholemeal bread or cereal bread + 1 fruit yogurt or 1 fruit or 1 apple compote.
- To taste : 1 mixture of oilseeds and dried fruits if chewing is possible + 1 fruit yogurt.
- Dinner : 1 vegetable soup + sardine or ham + 1 portion of vegetables + 1 portion of cheese + 1 fruit.