The ultimate list of foods for constipation

Wholemeal bread

Experts say that the recommended daily amount of fiber to combat constipation is 40 g per day. Pay attention to these foods because if you incorporate them into your diet you will easily reach the figure. The first measure you have to take is to change the white bread for the whole wheat.

2.5 g of fiber / 1 slice (35 g)

Pistachios

Nuts are loaded with fiber and healthy fats. If you are not on a diet, you can consume a couple of handfuls of nuts a day. If you are, one. Here we explain it in detail.

2 g fiber / 1 handful (50 g)

Dates

Did you know that dates are an excellent substitute for sugar? They are great for sweetening yogurts or pastries.

1 g fiber / 1 date

Oats

Your breakfasts can also be anti-constipation. Have you already joined the legion of oatmeal fans? Satiates, is ideal for going to the bathroom more and is good for cholesterol. Here are 5 recipe ideas with oatmeal.

1.5 g of fiber / 1 serving (30 g)

Muesli

Another option for breakfast is the unsweetened muesli, which in addition to whole grains incorporates nuts which provide even more fiber.

3 g fiber / 1 serving (40 g)

Blackberries, blueberries and currants

If you accompany your bowl of oatmeal or muesli with a handful of nuts and another of red fruits, you will have the perfect breakfast loaded with fiber.

1 g fiber / 1 tablespoon (13 g)

grated coconut

You can also sprinkle a little grated coconut on the bowl.

3 g of fiber / 1 tablespoon (15 g)

Dried peaches

You can add chopped dried apricots to your bowl of oatmeal or muesli and salads. Fiber-loaded meal idea: cut 2 medium-sized chicken breasts, 1 onion, 1 carrot, 3 dried apricots, and 3 prunes. Put everything in an oven safe container with olive oil, half a glass of water, half of white wine, salt, pepper and cinnamon. Bake at 200 degrees for 30 minutes or until chicken is done and liquid is evaporated.

6 g of fiber / 1 ear

White beans

Consuming more vegetable protein is essential in an anti-constipation diet to improve regularity. So eat legumes at least three times a week. A bean salad is always a helpful option.

18 g of fiber / 1 serving (70 g)

Lentils

If you are passionate about legume stews, we suggest a light and super healthy version of one made from lentils.

8 g of fiber / 1 serving (70 g)

Dried plums

If you have a little more time, try this recipe for veal stuffed with plums and vegetables.

2 g fiber / 1 plum

Raisins

Raisins go well with almost everything: salads, stews, breakfasts, desserts …

3 g fiber / 1 handful (40 g)

Green peas

How about this recipe for sautéed peas with tomatoes and hard-boiled egg?

5 g of fiber / 1 drained can (95 g)

Chickpeas

It is one of the most used legumes and it admits multiple preparations. Do you already know the 14 recipes that you can make with a pot of chickpeas?

10 g fiber / 1 serving (70 g)

Soya beans

You can incorporate soybeans, which have a lot of fiber, in your cooked in the same way that you use lentils or beans. Soak them the night before and then cook them for about 2 hours, or until they are tender.

11 g of fiber / 1 serving (70 g)

Wheat pasta

Change refined white pasta for whole wheat pasta, a very healthy habit to consume more fiber.

7 g of fiber / 1 serving (70 g)

Dried figs

You can consume dried figs as a sweet treat. Accompany your yogurt with a couple of figs for a snack, for example.

2.5 g of fiber / 1 dried fig

Sesame

It is very easy to gain fiber and flavor in your dishes by sprinkling a tablespoon of sesame. Ideal for creams and salads.

1 g fiber / 1 tablespoon (10 g)

Flax seeds

You can do the same with flax seeds. Add them to your oatmeal or muesli for breakfast or yogurt.

3 g fiber / 1 tablespoon (10 g)

Almonds

In addition to fiber, almonds contain a lot of calcium. Eat them raw.

3 g of fiber / 1 serving (20 g)

Wheat bran

Wheat bran is highly indicated in diets for constipation as it is a great source of insoluble fiber. Mix it with hot milk, yogurt, or in a fruit smoothie.

4 g fiber / one tablespoon

Corn

We are very used to sweet corn, but have you tried consuming the ear of corn directly? You have to boil them for 20 minutes and then pass them through the pan with a little oil and salt. Very tasty!

8 g fiber / 1 small ear

Quince

Treat yourself to a sweet treat in your breakfasts or snacks by incorporating a tablespoon of quince compote. We mean naturally made compote — simmered without sugar — not quince paste. Keep in mind that sugar restricts.

1 g of fiber / 1 serving (30 g)

We speak of constipation when the number of weekly stools is less than three. Most cases are due to a diet low in fiber (fruits, vegetables, legumes, whole grains), drinking little water, lack of physical activity and stressful situations. It's easy to change your diet to make it richer in fiber and, incidentally, much healthier. The experts recommend consuming about 40 g of fiber each day, challenge is not difficult to meet if your diet consists of 5 servings of vegetables, whole grains and more protein vegetables (legumes, nuts) than animals (meat or fish) . We help you with our definitive list of ideal foods for constipation and their fiber grams that you find in the gallery above.

What foods to consume for constipation?

Whole grains. oatmeal, muesli, whole wheat bread and whole wheat pasta.
Vegetables. Beans, chickpeas, peas, lentils, soybeans …
Nuts. Pistachios, raw almonds, hazelnuts, walnuts …
Dry fruits. Dried apricots, raisins, plums, figs …
Fruits. Red fruits, kiwi, avocado, pear, banana, coconut, apricot or orange.
Seeds. Sesame, flax, chia …
Wheat germ or oatmeal can be an extra help in your diet for constipation.

How to go to the bathroom more?

The ideal is to reach the recommended 40 g of fiber per day little by little, incorporating anti-constipation foods during all meals, thus avoiding gas and other discomfort. Write down this plan:

First 18-20 g. You get this amount by consuming two pieces of fruit (about 8 g) and a large salad of lettuce, tomato and onion (10 g).

Add 10-15 g. Add cooked vegetables to your menus (you will add 3-6 g more) and then whole grains or legumes (8-12 g).

And about 10 g more. Having a bowl of oatmeal muesli with raisins, almonds and yogurt for breakfast will help you reach this amount.

Remember that a diet rich in refined foods leads to constipation, as well as consuming too much chocolate, sweets or red wine.