This is a thoughtful dietary regimen especially for all those people who, for different reasons, whether physical or emotional, suffer constipation. It's a plan easy to do, suitable for anyone and to do for as long as you want.
In order to put this dietary regime into practice you will need to have a adequate state of health, drink as much as possible water as much as possible on a daily basis, season your meals minimally with salt, herbs and sunflower oil and sweeten all your infusions with sweetener or drink them bitter.
Example from the daily menu:
Breakfast: 1 glass of orange juice, 1 infusion and whole wheat or bran toast.
Midmorning: 1 portion of plum compote.
Lunch: scrambled brown rice with vegetables of your choice and fruit.
Mid afternoon: 1 low-fat yogurt with 1 tablespoon of bran.
Snack: 1 glass of grapefruit juice, 1 infusion and bran biscuits.
Price: meat, chicken or fish, mashed vegetables and fruits.
Before going to bed: 1 cup of chamomile and boldo tea.
What is constipation and how to recognize it?
Constipation is considered when there is less than three bowel movements per week, hard stools, feeling of incomplete evacuation or need to great effortIf it persists for several months, it is usually called chronic constipation; if it is punctual, of occasional constipation.
Factors like low fiber in diet, insufficient hydration, life sedentary, suppress the desire to go to the bathroom and certain drugs can promote this. In older people, reduced mobility and physiological changes increase the risk.
also influence irregular routines (travels, shifts), the Stress and conditions such as hypothyroidism, diabetes, or pelvic floor dysfunction; if you suspect medical causes, consultation with a professional.
What Causes Constipation?
Among the frequent causes are: low fiber intake and liquids, sedentary lifestyle, to hold or postpone the urge to defecate, changes in routine, Stress and use of drugs (opioids, some antidepressants/anticholinergics, iron or calcium, antacids with aluminum). Pregnancy, postpartum and aging also favor it. If symptoms appear suddenly, consider clinical evaluation.
What should a person with constipation eat and drink?
The basis is increase the Dietary fiber and accompany it with enough liquidIn adults, a practical goal is to achieve around 22-34 g of fiber per day (many guides put the range between wide 25-38 g), adjusting in a way gradual to avoid gas and bloating. Regularly overcome the 50g/day does not provide extra benefits and may bother or interfere with the absorption of some minerals.
Fiber types: the insoluble increases the fecal volume and accelerates transit; the soluble ferments, nourishes the microbiota, retains water and improves the consistency of stools, also providing certain satiety.
- Whole grains: whole wheat bread and pasta, oats, bran, brown rice, rye, quinoa and buckwheat.
- Whole legumes: lentils, chickpeas, beans, broad beans, peas, soybeans (prefer them with their skin).
- Fruits (best whole and with skin): kiwi, pear, apple, red berries, orange, plums, pomegranate.
- Vegetables: broccoli, carrot, green beans, green leaves, artichoke, spinach, leek, cabbage, cauliflower, mushrooms and champignons.
- Nuts and seeds: almonds, walnuts, ground flax, chia.
Hydration: take water and other liquids (broths, infusions) distributed throughout the day and, if possible, together with meals rich in fiber so that this work better. Adjust the amount to your size, activity, and climate; if you use juices, prefer them casual and without straining. See also a high-fiber diet for menu ideas.
In older people it is common to have low intake due to reduced appetite or chewing difficulties; an assessment by dietitian-nutritionist helps to plan appropriate menus.
Foods to limit or avoid
- Low or no fiber: fast food, chips, pastries, white bread, ultra-processed or pre-cooked foods, hot dogs and some microwave meals.
- Excess fatty meats and sausages: they displace foods rich in fiber.
- astringent fruits in some people (e.g., very green banana); adjust accordingly tolerance. In diabetes, moderate dried fruits for their glycemic load.
Avoid substituting fruit for juices: you lose fiber and increase free sugars. Prefer vegetable oils quality (sunflower or olive) raw to facilitate lubrication.
Tips and habits that make a difference
- Don't skip meals and establish regular schedules; the gastrocolic reflex favors going to the bathroom after breakfast.
- Go to the bathroom without holding back desire and reserve time without rushing, ideally every day at the same time.
- Physical activity daily: walking, core exercises and diaphragmatic breathing improve transit.
- Chews good; introduce fermented yogurts and foods probiotics if they suit you.
- Moderator: strong coffee and tea if you notice that your symptoms worsen.
- Trucos rapidos: add 1–2 teaspoons of psyllium, wheat bran or ground flax yogurt, soups or salads, always with enough water.
How is it treated?
The first line is high fiber diet, hydration and regular habits (for example, a Pumpkin-based diet to combat constipation). If it is not enough, use bolus formers (psyllium, bran) and values ​​increasing the activity physics.
In persistent cases, the professional may indicate osmotic laxatives or, occasionally, stimulants; tactile biofeedback It is useful in pelvic floor dysfunction. It prevents self-medication.
Fiber content and useful acronyms
To plan balanced meals, remember these acronyms: VE = vegetables, HC = carbohydrates, FR = fruits, PR = proteins, GR = fats. Prioritize combinations with VE+HC integrals, sum FR whole and adjust PR lean and GR of plant origin.
Quantity ideas: 2 teaspoons of psyllium or bran (5–10 g) provide useful fiber; 1 tablespoon of ground flax (10–12 g) adds up to ~2–3 g; 1 cup of vegetables cooked add 10–15 g. Increase it slowly.
Can I use laxatives?
Avoid the self-medication. Bolus-forming laxatives (such as psyllium) can be useful if the diet does not provide the necessary fiber; osmotics or stimulants require health supervision to prevent dependency or imbalances.
When should I go to the doctor?
Check if they appear Bleeding rectal, loss of weight unexplained, severe abdominal pain, fever, anemia, recent onset in the elderly, sudden change in bowel pattern, or if constipation persists despite following these guidelines.
Adopt a diet rich in varied fiber, drink water Enough and taking care of your daily habits is the most effective and safe way to normalize transit. With small, constant adjustments, your digestive health and daily well-being can improve significantly. If you struggle to stay organized, a Mediterranean diet well applied and the support of a professional facilitate change.
