Constipation is defined as fewer than three bowel movements per week, hard or lumpy stool, or a sense of incomplete evacuation. In most cases, it can be improved with nutrition and lifestyle changes.
Increase Fiber Intake
Recommended daily fiber intake is around 25-38 grams, yet many people consume far less. Soluble fiber (oats, apples, pears, beans) absorbs water and softens stool, while insoluble fiber (bran, whole wheat, vegetable peels) stimulates bowel motility. Both types are needed.
Most Effective Foods Against Constipation
- Plums and prunes (natural laxative effect due to sorbitol)
- Kiwi (actinidin enzyme supports bowel movement)
- Oatmeal (soluble beta-glucan fiber)
- Legumes: lentils, chickpeas, beans
- Olive oil (lubricating support for bowel transit)
- Chia and flax seeds (gel-forming soluble fiber)
Fluid Intake
Low water intake is one of the most common causes of constipation. Aim for around 8-10 glasses of water per day (about 2-2.5 liters), include warm water at breakfast, and avoid excessive caffeinated beverages.
What to Avoid
Refined flour products (white bread, plain pasta), low-fiber fast food, excess cheese and red meat, inactivity, and postponing the urge to use the toilet can worsen constipation. Regular exercise supports bowel function.