The path to relieving constipation begins with a proper diet
What is Constipation and Why Does it Occur?
Constipation is one of the most common digestive problems affecting people of all ages. It occurs when the intestines do not function efficiently enough, causing stool to move through the digestive tract more slowly, making elimination difficult. This condition is often accompanied by feelings of heaviness, bloating, and sometimes abdominal pain. The causes of constipation vary—from a lack of fiber and water in the diet to a lack of exercise, stress, or the use of certain medications.
The modern lifestyle, which includes high consumption of processed foods and little physical activity, is often a cause of digestive problems. Eating little fruit and vegetables but a lot of foods high in sugar, fat, or salt can disrupt the natural mobility of the intestines and contribute to the development of constipation. Therefore, it is important not only to know what to eat when constipated but also which foods to ideally avoid.
How to Change Your Diet for Constipation?
One of the most effective methods to alleviate constipation is to adjust your diet. A diet rich in fiber promotes healthy intestinal peristalsis, meaning the intestines can move stool more efficiently. Fiber acts in the body like a sponge—it absorbs fluids and increases the volume of stool, making its passage through the intestines easier. It is recommended to increase the intake of foods high in fiber, such as whole grains like oats, barley, or brown rice, as well as fresh fruits like apples or pears and various vegetables, including broccoli, carrots, or spinach.
Moreover, fiber has the ability to slow the absorption of sugars, which can help maintain stable energy levels throughout the day and prevent sudden feelings of hunger. Adding more fiber to your diet may not have an immediate effect, so it is important to consume it regularly while also drinking a sufficient amount of water.
Foods That Can Help with Constipation
There are several foods known for their laxative effects that are directly recommended for constipation:
Prunes and Dried Prunes – These fruits are considered a natural laxative as they contain a substance called sorbitol, which has a mild laxative effect and supports bowel movements. Prunes can be easily incorporated into your daily diet, for instance, by adding them to yogurt or oatmeal.
Flaxseeds – Flaxseeds are an excellent source of fiber and omega-3 fatty acids, which have anti-inflammatory properties. Flaxseeds help soften the stool and support healthy bowel function. It is recommended to soak them before consumption to soften them and ease their passage through the digestive tract.
Foods Rich in Magnesium – Magnesium is a mineral that helps the proper functioning of muscles, including intestinal muscles, which improves peristalsis and supports regular elimination. Foods rich in magnesium include, for example, bananas, nuts, leafy greens, or chocolate with a high cocoa content.
Hydration and Its Role in Constipation
Proper hydration is essential for both the prevention and resolution of constipation. Without adequate water, fiber in the body is less effective. Water helps fiber swell, which softens the stool and improves its passage. A lack of fluids results in hard stools that are difficult to pass and can be painful. It is recommended to drink at least 2 liters of water daily, and if fiber intake is increased, fluid intake should also be increased.
Herbal teas and water with lemon can also be good additions to the hydration regime, as they help stimulate digestion and support the body's natural detoxification. On the other hand, avoid excessive consumption of beverages high in caffeine and alcohol, as their use can lead to dehydration.
What Else Besides Diet Can Help?
In addition to adjusting the diet, it is important to include physical activity, which is essential for a healthy digestive system. Regular physical activity, whether it's walking, running, yoga, or dancing, supports peristalsis and helps move stool through the digestive tract. Besides exercise, a regular eating schedule can also help, where we eat smaller portions at regular intervals.
Constipation is often a problem that cannot be solved immediately. Proper care for intestinal health requires patience and adherence to healthy habits. Lifestyle changes, including diet adjustments, adequate hydration, and exercise, can significantly contribute to better digestion.
If you are looking for effective ways to get rid of constipation, a balanced diet with sufficient fiber, regular hydration, and physical activity play a key role. The answer to what to eat when constipated is mainly a combination of fiber, fluids, and avoiding processed foods. A healthy lifestyle not only alleviates constipation symptoms but also helps improve overall digestive health and contributes to long-term well-being.
