Including green beans and other legumes in your diet is a very effective remedy for constipation; their combination of fiber, water, and nutrients promotes smoother bowel movements. A practical recommendation: try not to go a day without consuming at least some vegetables or legumes at your main meal or dinner.
It's normal for people to go through several periods of constipation throughout the year. The causes can be many, from changes in the eating habits, to StressThis includes delays in getting up in the morning or going to bed, which often occur during holidays or on hot nights, when we sleep worse and change our routines.
Go to the bathroom between three times a week and three times a day is considered a healthy intestinal transitWhen bowel movements occur more frequently than three times a week, it's considered constipation. In addition to frequency, other symptoms are also taken into account, such as... hard stoolsexcessive straining, pain during bowel movements, or a feeling of incomplete evacuationAll of this can cause bloating, abdominal discomfort, and even affect mood.
Fortunately, nature puts it within our reach multiple remedies for constipation that can be used at home and are backed by scientific evidence. Details are provided below. Food, plants, habits and supplements that help improve intestinal transit in an effective and respectful way to the body.
Causes of constipation and how to recognize it
Constipation is not a disease in itself, but a symptom This indicates that something in the digestive system is not functioning optimally. For general guidance, constipation is considered to be infrequent bowel movements. less than three times a weekThe stools are very hard or there is a feeling of blockage.
From a clinical point of view, the following signs are usually considered characteristic of constipation:
- Fewer than three evacuations per week
- Hard, dry, or lumpy stools that is difficult to expel.
- Pain or excessive effort during defecation.
- Feeling of incomplete emptying or obstruction.
This alteration can be occasional (after a trip, a change of schedule, a specific diet…) or chronicle when it persists for more than three months. In both cases they share many causes, among which the following stand out.
Lack of fiber in the diet
One of the most common causes is the insufficient fiber intakeFiber increases stool volume and improves its consistency, facilitating its passage through the intestine. It is found naturally in fruits, vegetables, legumes and whole grains.
The recommended daily intake is approximately 25 to 30 grams of fiber, combining insoluble fiber (wheat bran, vegetables, whole grains) which adds bulk, with Soluble fiber (oats, barley, seeds, legumes, some fruits) that trap water and form a gel-like texture that softens stools. Many people don't even get half this amount, so gradually increasing fiber intake makes a noticeable difference.
Dehydration and low fluid intake
Water is essential for fiber to be effective. When the body is dehydrated, the colon tends to retain more water of the feces, which makes them dry and difficult to expelDrink approximately between 1,5 and 2 liters of water per day (adjusting it to physical activity and weather) helps to maintain a smoother flow.
In addition to water, the following can also be incorporated light broths, mild infusions or water with a few drops of lemon to promote hydration. Sparkling water can be helpful for some people, although those who suffer from irritable bowel syndrome They tend to tolerate it worse.
Sedentary lifestyle and lack of exercise
Body movement naturally stimulates bowel movementHighly sedentary lifestyles are associated with a higher risk of constipation. Activities such as Walking briskly, swimming, cycling, or practicing yoga They promote intestinal motility and improve other digestive symptoms such as gas or bloating.
With only 30 minutes of moderate physical activity per day Many people notice a clear improvement in the regularity of their bowel movements and in their overall digestive well-being.
Stress, hormonal changes, and other factors
The gut is closely connected to the nervous system. stress, anxiety, and hormonal changes We can alter the rhythm of transit, which is why constipation is so common during times of stress, during pregnancymenstruation or menopause.
Set aside time for rest, practice conscious breathingRelaxation techniques or gentle exercises contribute not only to emotional balance, but also to gut microbiota balance, which is affected by chronic stress.
Natural remedies for constipation: what to take and what habits to adopt
Instead of systematically resorting to chemical laxativesBecause in the long term they can irritate the intestinal mucosa or generate dependence, many people opt for natural solutions with good tolerance and supported by scientific evidence. The key is to combine lifestyle changes with certain foods, plants and supplements that promote transit.
Mild laxative infusions and digestive herbs
Take one infusion after lunch and dinner (or even replacing breakfast milk with herbal tea) often helps combat mild constipation. There are many plants with proven effectiveness on the digestive system:
- ChamomileIt soothes the stomach, reduces inflammation, and facilitates easier digestion.
- Fennel and green aniseThey help expel gas and reduce the feeling of bloating.
- Mauve: its mucilage exerts an effect mildly laxative by retaining water in the intestine.
- Boldo, artichoke and dandelionThey promote liver and bile function, which improves fat processing and overall transit.
In specific cases and under supervision, plants with a more intense effect can be used, such as senna, cascara or rhubarbThese products directly stimulate colon movements. It is important not to prolong their use without professional advice to avoid irritation or dependence.
Fruits and vegetables: the basis of home remedies
Many fruits and vegetables act as natural laxatives due to its fiber content and specific substances:
- Prunes and black plumsThey combine fiber with sorbitol, a sugar alcohol with a mild laxative effect. They can be eaten whole, stewed, in smoothies, or juiced. A simple and effective option is to include one or two medium-sized plums at lunch or as a snack.
- Papaya, orange, kiwi, pineapple, mango or pear with skinThey provide soluble and insoluble fiber, water, and antioxidants that promote digestion.
- Berries such as raspberries, currants, blackberries or blueberries: they are rich in fiber and bioactive compounds that nourish the beneficial bacteria of the intestine.
- Green leafy vegetables (Spinach, chard, kale) and vegetables like zucchini or beets: offer fiber, magnesium, and water, making excellent combinations in smoothies or stews. green beans They are another example of vegetables that are very useful for regulating transit.
commonly used home remedies They consist of combining these fruits with fiber-rich seeds, for example: a smoothie of papaya with flaxseed, natural yogurt with prune or smoothies of orange with papayawhich soften the stool and facilitate its evacuation.
Probiotics and prebiotics to care for the intestinal flora
An balanced intestinal microbiota It is essential for good transit. probiotics are beneficial bacteria (like Bifidobacterium y Lactobacillus) that are found naturally in the intestine and can be ingested through:
- Fermented foods: natural yogurt, kefir, sauerkraut, kimchi or kombucha.
- Specific accessories in capsules or sachets that provide specific strains studied for constipation.
Several studies have observed that taking probiotics for a few weeks increased frequency of bowel movementsIt improves its consistency and generates more short-chain fatty acids, which nourish the cells of the colon and facilitate bowel movements.
Along with them, the prebiotics (fibers that serve as food for these bacteria, such as inulin or oligosaccharides present in garlic, onion, leek, artichoke, banana or legumes) contribute to improving the balance of the flora and easing chronic constipation.
Natural fiber and seed supplements
When the diet does not reach the recommended amount of fiber, one can resort to natural supplements which have proven highly effective:
- psyllium (Plantago): a non-fermentable soluble fiber that forms a viscous gel, increases stool volume, and improves both frequency and consistency. It is one of the highest-rated options for chronic constipation.
- Ground flaxseed and hydrated chia seedsRich in fiber and omega-3 fatty acids, they help retain water and lubricate the intestinal contents. They should always be accompanied by... abundant water.
- Oat fiber and wheat branThey can be added to yogurts, smoothies or soups to increase daily fiber intake.
These supplements are introduced gradually to avoid gas or discomfort, and can be continued over time as support for a diet rich in plant-based foods.
What to take for constipation during pregnancy and other special situations
On pregnancyThe body undergoes numerous changes that often slow down intestinal transit: increased... progesteronecompression of the intestine by the growing uterus and, in many cases, iron supplements that harden the stool.
Safe herbal teas for pregnant women
Not all medicinal plants are suitable at this stage, but some mild infusions They can be taken safely and provide relief:
- ChamomileIt promotes calm digestion and reduces gastric discomfort.
- Ginger: useful when constipation is combined with mild nausea.
- Fennel: helps with gas and bloating.
- MauveDue to its mucilage content, it helps to soften stools.
In any case, it is advisable consult with a health professional before introducing plants, even in the form of an infusion, to assess the most appropriate dose and duration.
Fiber and probiotics during pregnancy
The basis of managing constipation in pregnancy should be a a diet rich in fruits, vegetables, whole grains and legumesalong with adequate hydration and gentle movement adapted to each woman (walks, water exercises, stretching).
Los probiotics specifically for pregnant women They can also help improve gut flora and promote more regular bowel movements, with no known risks when properly indicated. Again, it is advisable that the choice of product and dosage be supervised by the healthcare professional monitoring the pregnancy.
Daily habits to prevent constipation naturally
Besides knowing What to take for constipationIt is essential to incorporate a series of healthy routines that keep the bowel active and prevent relapses, both in people with occasional constipation and in those who tend to suffer from it chronically.
- Include foods rich in fiber at each meal: fruits with skin when possible, salads, cooked vegetables, legumes and whole grains.
- Drink water throughout the dayespecially upon waking and between meals, avoiding becoming intensely thirsty.
- Limit ultra-processed foods and highly refined foods (pastries, snacks, fast food, sugary drinks), which usually provide many calories and very little fiber.
- Exercising regularlyEven if it's just walking 20-30 minutes a day, climbing stairs, or taking short walks after meals.
- Respect the defecation reflex: go to the bathroom when the urge arises, without systematically postponing it or rushing.
- Caring posture When defecating, use a small stool if necessary to support your feet and slightly raise your knees above your hips, which facilitates the passage of feces.
- Reduce stress through relaxation techniques, breathing exercises, gentle meditation, or enjoyable activities that help relieve tension.
- Avoid excessive tobacco and alcoholas they can irritate the digestive system and worsen intestinal balance.
Yes, despite applying these measures and resorting to Natural medicineIf constipation persists for several weeks, blood appears in the stool, or you experience intense pain, weight loss, or sudden changes in bowel habits, it's important to consult a healthcare professional to rule out other causes and receive individualized treatment. Listening to your body, maintaining a healthy diet, staying active, and incorporating foods and herbs with proven benefits are effective and gentle ways to restore comfortable and regular bowel movements.