Although a balanced diet is very important, it is also essential that we do some exercise to start our digestive system and promote bowel movement.

Constipation means that the person who suffers from it does not go to the bathroom regularly enough (and may only have 3 or fewer bowel movements per week). Also, the person may have the feeling that he is not fully evacuating.

When constipation begins to produce other discomforts, such as: abdominal pain, nausea, tiredness, among others, it is essential to go to the doctor for an evaluation. You do not have to wait to feel very bad to discuss the problem with the professional and face the problem.

Fortunately, in many cases constipation can be alleviated with a few simple changes in diet and other aspects of lifestyle.

Constipation? Maybe you should improve your habits

To combat this discomfort it is necessary to make changes in life habits: hydrate yourself better throughout the day, consume more foods rich in fiber, exercise and other issues that we will discuss below.

Drink enough water

It is important to drink around 2 liters of water a day to prevent problems like constipation. Hydration should preferably be carried out with water and natural beverages (such as homemade juices and smoothies, herbal teas, etc.). The following study relates the importance of a correct fluid intake to prevent constipation.

To know if you are well hydrated, you must observe your urine: if it is colorless or light yellow, you will be well hydrated.

Water helps soften stool and make it easier to pass through the intestines.

Keep in mind that some homemade fruit juices (like grape and plum juice) can help relieve constipation thanks to the high fiber content of these fruits. The fiber intake is another factor that has a negative correlation with constipation.

However, before opting for drinks, it is recommended to eat whole fruits , because in this way they preserve all the fiber and the rest of the nutrients. In this sense, try to consume between four and five servings of fruit and vegetables a day to avoid or combat constipation.



Consuming greens and vegetables  is a way to increase fiber in the diet and eat all the healthy nutrients for the body.

In the variety is the spice. Opt for peas, carrots, tomatoes, peppers, broccoli … There is a wide variety of vegetables that we can consume to increase our daily fiber intake. In addition,  we will be incorporating other fundamental nutrients: proteins, vitamins, carbohydrates, antioxidants, etc.

Whole grains to improve constipation

Whole grains are excellent sources of fiber, especially wheat, oats, and rye. In addition, you can add corn or buckwheat to the foods that are made with these cereals, since they are very beneficial as long as they are whole and remain unprocessed.

However, people with gluten intolerance or allergies should avoid such foods , as they can be harmful. Even other foods may have traces of gluten from cross contamination in factories. We recommend looking very carefully at the packaging.

Nuts and seeds


Consume nuts such as almonds, walnuts, pistachios … And seeds such as seeds pumpkin, chia seeds, sunflower and flax. They are also a good contribution of vitamins and minerals, and healthy fatty acids.


It is highly recommended to integrate legumes into the diet to relieve constipation. A good way to consume them would be to incorporate them a couple of times a week in our diet.

There are endless legumes. We have: lentils, soybeans, beans, beans, chickpeas, peas … Choose the ones you like best. You can prepare all kinds of dishes, from a bean stew to a fresh chickpea salad.


These foods are high in probiotics. They are bacteria capable of colonizing the gastrointestinal tract producing multiple health benefits as the following article shows.

One of them is its ability to alleviate the processes of diarrhea or constipation. Furthermore, a healthy microbiota is related to reducing the probability of suffering from depressive illnesses.

Follow the keys and consult your doctor to relieve constipation

Following these tips to relieving constipation can be very beneficial, but remember that you must maintain an overall healthy lifestyle in order to obtain benefits. 

Remember that it is recommended that you contact your doctor in case of doubts or any other concern before making changes to your diet or any other aspect of your life. And once the professional indicates your guidelines, try to follow them.

In case of discomfort or pain, you should always consult your doctor before making any change in diet.