Constipation is a common unpleasant condition, which really deteriorates people’s quality of life. It creates a sense of swelling, stomach heaviness, fatigue and reflects upon the vigor and efficiency of the patients.

It’s good to make it clear, that each one of us has an internal “biological clock” about the frequency of defecation. Concerning the individual differences between people, the normal is accepted to be from one defecation per three days to three times a day. Therefore, when patients think they have irregular stomach, in fact this is not always the case.


Constipation is characterized as difficult intestinal motility or reduced frequency of bowel movements. This, of course, is a quite subjective definition – what is normal for one person may be completely unacceptable for another.

The reasons that cause constipation may be quite diverse. Often these are female patients, tightly fixing their thinking on the problem that makes it even harder to solve. So, my advice is to try to stop thinking about your intestines.

Nutrition in constipation

It is obvious that eating is important for the functioning of all systems in human body and especially the digestive one. Here are some general recommendations that could be effective, but you have to be systematic in their application, i.e. following them should become a lifestyle.

  1. Fibers

It is very important a lot of fibers to be present in the menu of all people, especially those suffering from irregular defecation. In combination with sufficient amount of water, they lead to an increase in the volume of the intestinal content and regulation of peristalsis. The good sources of fibers are known: vegetables, fruits, wholegrain foods, legumes.

  1. Cellulose foods

Cellulose belongs to the previous group or the group of dietary fibers or just fibers, but it is worth mentioning in a separate point. Cellulose, dietary fibers and indigestible polysaccharides act as a catalyst. They stimulate metabolism through making the absorption of food in the most proper way. Vegetable fibers pass through the digestive tract without being absorbed, but act as a “brush”. They harvest the deposited poisons from inside, and through binding the salts of the heavy metals – lead, mercury, zirconium, they extract the toxins and throw them out. They clean the organism from the bad cholesterol in the same way.

  1. Water

The optimal water intake improves digestion, nutrient absorption and aids peristalsis. The intake of 6-8 glasses daily is also one of the important measures to ensure regular defecation.

  1. Fats

Sometimes low-fat diets cause more health problems than solutions. Talking about decision concerning the constipation, it is better to consume healthy fats both animal and vegetable. The healthy fats are from biological sources and authentic, non-hydrogenated or treated in other way

  1. Make a habit of doing sports and more movements

This is extremely important for healthy bowel movements, namely peristalsis. Go for a walk with speed, which makes it difficult to talk, but not impossible. Walking stimulates intestinal function, so do it regularly.


The information in this material is provided only for educational purposes and is not intended to replace discussion and consultation with a doctor. Any decisions concerning the diagnosis, prevention or treatment of a given disease should be done by a physician, according to the condition of the particular patient.