Diet to Relieve Constipation
Relieve constipation naturally. Fiber, hydration and key foods.
Calorie calculation examples by profile
Sedentary woman, 40 years old, 143 lbs
Active woman, 40 years old, 143 lbs
Sedentary man, 40 years old, 176 lbs
Active man, 40 years old, 176 lbs
Understanding constipation
Constipation is defined as fewer than 3 bowel movements per week or difficult-to-pass stools. The modern diet, often low in fiber and water, is a major cause. Fortunately, simple dietary changes can make a big difference.
Fiber, essential
Aim for 25 to 30g of fiber per day. Insoluble fiber (wheat bran, vegetables, whole grains) adds bulk to stools. Soluble fiber (oats, flaxseeds, psyllium) forms a gel that facilitates transit. Increase gradually to avoid bloating.
Hydration, often neglected
Fiber needs water to work. Without sufficient hydration, it can worsen constipation. Aim for 6 to 8 glasses of water per day. Warm water in the morning can stimulate bowel movements.
Movement stimulates the intestine
Regular physical activity stimulates intestinal contractions. Even a daily 20-30 minute walk can improve bowel function. Avoid prolonged sedentary behavior.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide for Constipation Relief
Important: Persistent constipation or constipation accompanied by other symptoms requires medical consultation to rule out underlying causes.
Constipation is uncomfortable but often easy to improve with the right dietary changes.
Key Foods
Insoluble fiber sources
- Wheat bran
- Whole grains
- Vegetables (broccoli, carrots, zucchini)
- Fruit skins
Soluble fiber sources
- Oats
- Flaxseeds (ground)
- Psyllium
- Legumes
Anti-constipation superfoods
- Prunes: 5-6 per day or a glass of juice
- Kiwis: 2 per day, very effective
- Flaxseeds: 1-2 tablespoons ground
- Dried figs: 3-4 per day
Sample Daily Plan
Morning:
- Glass of warm water upon waking
- High-fiber breakfast (oatmeal, flaxseeds)
During the day:
- Vegetables at every meal
- Whole fruits as snacks
- Water regularly
Evening:
- Light dinner, not too late
- Digestive walk
Mistakes to Avoid
- Adding too much fiber at once: Causes bloating and discomfort
- Forgetting water: Fiber without water worsens constipation
- Ignoring the urge to go: This desensitizes the reflex
- Overusing laxatives: Creates dependency
Why Voical Can Help You
With Voical, easily track your fiber intake and hydration. You can see if you’re reaching the recommended 25-30g of fiber and adjust your diet accordingly.