The diet against constipation should be especially rich in fiber, which helps regulate intestinal transit. Discover how it should be with a 2-day diet menu that will serve as an example.

A diet focused on treating and solving constipation problems should be based primarily on the consumption of foods high in fiber, which positively help to improve and regulate the rate of bowel movements. However, not all dietary fiber is the same for the gut, and it may not offer the same benefits, depending on the type of constipation the person has.

Thus, for example, the  soluble fiber that we find in foods such as oatmeal, apples, quince or carrot helps regulate the rhythm of bowel movements, being especially indicated for those people who alternate episodes of constipation with diarrhea (for example, in case of  colon irritable diarrhea).

However, the insoluble fiber contained in foods such as vegetables, vegetables and whole grains, is indicated in people with constipation and flatulence, as it is capable of accelerating intestinal transit.

We have constipation when the stools pass very slowly along the intestinal tract, causing them to dry out and then, when going to the bathroom, it costs a lot to expel them or eliminate them normally through the rectum. That is, it is a problem derived from a slowdown in intestinal transit.

We may find ourselves faced with an occasional constipation problem, which is one that actually lasts a few days but then disappears, just from the moment our intestinal transit returns to normal and begins to regulate itself.

However, it can be chronic constipation, especially when the situation lasts for a long time. In these cases, we are effectively facing a situation of chronic constipation when we have infrequent evacuations, or when we suffer from difficulties in the evacuation of the stool normally for several weeks (or longer).

About its causes, it is not always possible to discover them. However, it is usual that it is due to hormonal, endocrine or metabolic, dietary causes, due to difficulties of the muscles related to evacuation or due to some mechanical obstruction of the colon or rectum.

Sample menu for constipation

Before following some of the advice or guidelines that we will give you below, you must bear in mind that to fight against constipation it is vital to follow a diet that contains about 70 g. fiber per day. Therefore, we present you in the following lines an example menu that will help you to know how the meals you eat each day should be:

Main meals Day 1 Day 2 
Breakfast 2 slices of whole wheat bread + 2 slices of soft cheese + 1 glass of orange juice (without sugar) or 1 pear 1 glass of low-fat yogurt + 1 cup of whole grains with skim or skim milk + 1 apple
Half morning 1 banana or banana or 1 handful of nuts (25 grams, walnuts, almonds and hazelnuts). 1 pear or apple (if not eaten for breakfast)
Lunch 1 baked hake fillet with mashed potatoes + 1 cup of fresh salad with a few drops of lemon + 1 apple Grilled chicken breast + 1/2 cup of brown rice + 1 cup of fresh salad + 1 apple
Afternoon snack 1 low-fat yogurt + 1/2 cup granola 1 cup of gelatin without sugar
Dinner Salad of lettuce, tomato and fresh onion with a teaspoon of olive oil and lemon + Turkey breast cut into strips 1 cup of chickpeas cooked with tomato chopped into pieces + 1 infusion

Other useful tips to help you reduce constipation

In addition to the menu indicated in the previous lines, there are also other tips that can help you in a very positive way if you add them to your daily diet. Take note.

  • Drink at least two liters of water a day, or infusions or teas that are not laxative, since in this way we help the fiber to drag the different waste that our body does not need.
  • Taking two to three yogurts a day (especially bifidus type) can be extremely beneficial, since these dairy bacteria have the “virtue” of repairing the intestinal flora, helping to prevent and / or eliminate constipation.
  • Walking or exercising helps regulate intestinal transit, since, as we learned in a previous article, sedentary lifestyle is one of the main causes of the appearance of constipation.
  • Eat lots of fruits and vegetables, including, for example, fruit for breakfast, especially those rich in fiber, such as kiwi, strawberries or figs.


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