Alimentos Para El Estreñimiento Que ¡Tu Intestino Amará!

Foods For Constipation Your Gut Will Love!

So that everything "turns out" well.

In the Latino community, manners are very important. That is why, personally, I like to wish everything goes well, especially when you go to the bathroom!

A person is considered constipated when they have trouble having a bowel movement, either from scanty, hard stools, or because they have not used the bathroom regularly. This is caused by the lack of movement in the intestines or also because they do not empty completely when they move. Carrying rubbish inside our body is horrible!

John Cena gesturing constipation.

In addition, the symptoms are something truly uncomfortable: you are inflamed and the button of the pants seems to be the worst enemy; you also have abdominal pain when you have a bowel movement. And you ... Do you have constipation? Do you know what are the foods for constipation?

A Very Common Discomfort

It is estimated that 20% of the US population suffers from constipation; while in Mexico, two out of every 10 men and 3 out of 10 women have this condition.

The main reason for this discomfort is the foods you eat and even those you avoid; as well as emotional conditions such as stress, anxiety or depression.

The good news is that you are not sentenced to live like this. Fortunately, you don't need to spend on laxatives, or look for unusual combinations with chocolates and exotic juices. I will tell you about the most recommended foods for constipation.

Foods For Constipation


Foods for constipation that contain fiber.

Fiber is generally divided into soluble and insoluble fiber. Soluble fiber is one that absorbs water, forming a gelatinous paste that helps soften fecal waste. It is found mostly in nuts, seeds, beans and fruits (mainly citrus fruits: orange, grapefruit, mango).

Insoluble fiber is found mostly in whole grains, bran, and cruciferous vegetables (Brussels sprouts and broccoli. It helps waste to pass quickly and easily through your digestive tract.

Try to consume both types, frequently, so that you do not have more problems with constipation.


Another food for constipation is probiotics.

Eat garlic, onion, and banana, you don't have to include them all in one meal, but eating them throughout the day provides prebiotics that help the health of your digestive system and feed bacteria healthy. In addition, they are super cheap and easy ingredients to incorporate into the diet.

Natural Laxative

Another food for constipation is prune.

Prune, your mom was right! This is one of the best foods for constipation, as this fruit contains fiber and a natural laxative called sorbitol. You will see how your gut will love this sweet decision.

Other Nutritional Options

One of the foods for constipation is whole wheat bread with wheat bran.

Swap your white bread for whole wheat and that sugar-filled soda for a refreshing glass of water. These small details will be very helpful so that "everything goes well".

Drinks For Constipation

The Main Thing: Staying Hydrated

Water helps the movement of body particles, especially if your diet is high in fiber it is important to drink plenty of water.


Yes, you read that right ... coffee. Coffee helps stimulate the muscles in your intestines. Consider that the coffee must be black, not one of those combinations like frappuccinos.

Avoid Dairy

Man drinking milk from carton.

If you are lactose intolerant it is important to avoid it as it can be a contributor to constipation.

So now you know, with these foods for constipation you can forget about those discomforts. Your body will thank you!

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Maria Silva

I constantly remember my town in Guanajuato, and what I miss the most is the people. Walk in the mornings and receive greetings, watch people busy with their tasks and enjoy the weather. Perhaps that is why I like to work in and for the community, because in this way I can surround myself with people whom I can help to take control of their health, through prevention. I have a degree in Psychology and another in Nutritional Sciences, concentrating on Dietetics. My work in the “Family Wellness Program” has helped me put both degrees into practice, as if it were a dance choreographed by the best teacher, which I dance every day and I love it! In my free time I like to exercise, read, spend time with my family and cook.