Constipation is a common condition characterized by having bowel movements three or fewer times a week, resulting in painful and difficult evacuations. To address constipation issues, two essential elements must be considered: daily fiber intake and water consumption.

Fiber

Depending on age and gender, adults should consume 25 to 30 grams of fiber per day to prevent constipation problems. There are two types of fiber: soluble and insoluble, and they should be consumed in balance to maintain digestive equilibrium.

Some good sources of fiber include:

• Whole grains, such as whole wheat bread and pasta, oats, and bran cereals
• Legumes, like lentils, black beans, kidney beans, soybeans, and chickpeas
• Fruits, such as berries, apples with skin, oranges, and pears
• Vegetables, like carrots, broccoli, peas, and leafy greens
• Nuts, such as almonds, peanuts, and pecans

Within soluble fibers, we can find agave inulin with prebiotic properties that can be used even in patients with irritable bowel syndrome.

Water Consumption

Daily water and other liquid intake, such as broths and infusions, help the fiber work better. This change should make the stools softer and easier to evacuate. Supplementing with insoluble fiber like Psyllium without proper water intake can cause issues like intestinal obstruction. The average adult should consume around 2 to 2.5 liters/day of water. However, this volume may vary under conditions like pregnancy, kidney disease, breastfeeding, among others.

Foods with Laxative Properties

These are foods considered to help improve intestinal transit due to their fiber content and micronutrients. If you have a decrease in the frequency of bowel movements, it is recommended to add these foods to your daily diet:

• Mango
• Dates
• Tamarind
• Orange
• Avocado
• Chia/flaxseed
• Prunes
• Papaya
• Yogurt

Foods to Avoid

If you already have constipation, it can help to avoid foods considered astringent, which means those that have the ability to attract water, such as starches, including:

• Potatoes/sweet potatoes
• Rice
• Banana
• Cooked carrots
• Pasta
• White bread
• Flour tortillas
• Sweet bread or rolls