Let’s be honest—there’s nothing worse than feeling bloated, uncomfortable, and “backed up.” Constipation often strikes at the most inconvenient times, like when you’re traveling or stressed. Fortunately, constipation can often be managed by making simple changes to your diet.
One of the most common causes of constipation is a lack of dietary fiber and insufficient fluid intake. Experts recommend aiming for 40 grams of fiber a day and drinking half your body weight in ounces of water to keep things moving. Not sure where to start?
Focus on consuming water-rich, fiber-filled foods that promote hydration and good digestion, such as fresh fruit, cruciferous vegetables, seeds, and legumes to fight the constipation.
Here are six foods that can help relieve constipation and get your digestive system back on track.
1. Pears
Like many fresh fruits, pears are high in water content, making them a great choice for staying hydrated and relieving constipation. Pears are also rich in dietary fiber, which helps to bulk up stool and support regular bowel movements. Incorporating pears into your diet can significantly improve gut health.
2. Flaxseed Oil
Flaxseed oil acts as a natural lubricant for the digestive system, soothing the bowels and promoting regularity. Studies show that flaxseed oil increases the frequency of bowel movements and improves stool consistency. Try adding it to your salad dressings, smoothies, or sauces to help keep your system running smoothly.
3. Lentils
Lentils pack a punch when it comes to fiber content, with 11.4 grams of fiber per 3.5-ounce serving. They’re one of the best legumes for preventing and relieving constipation. You can incorporate lentils into salads, omelettes, or as a simple side dish to increase your fiber intake.
4. Chia Seeds
Tiny but mighty, semillas de chía are loaded with nutrients and fiber. Just one ounce contains 11 grams of fiber, along with omega-3 fatty acids, protein, and essential minerals like calcium and zinc. Chia seeds are incredibly versatile and can be added to smoothies, sprinkled on yogurt, or made into chia pudding for a fiber-rich snack.
5. Broccoli Sprouts
Cruciferous vegetables like broccoli sprouts are known for their incredible health benefits, including promoting regular bowel movements. A 2018 study revealed that consuming just 20 grams of broccoli sprouts significantly enhanced defecation. You can easily incorporate broccoli sprouts into your meals by adding them to salads, sandwiches, or smoothies.
6. Oats
Oats are another high-fiber food, with 10.3 grams of fiber in a 3.5-ounce serving. Whether you enjoy oats as a comforting bowl of oatmeal, use them in baked goods, or whip up overnight oats, they’re an excellent addition to your diet for relieving constipation.
Why Colon Hydrotherapy (Colonics) Can Help
If you’ve tried incorporating fiber-rich foods into your diet but still feel constipated or bloated, there may be a deeper issue at play. Colónicos, or colon hydrotherapy thoroughly cleanses the colon. cleansing the colon of built-up waste that might be causing blockages or slowing digestion.
Here are some of the benefits of colon hydrotherapy for constipation:
- Complete Detoxification: Colonics help flush out the waste that may be stuck to the walls of your intestines, which could be contributing to constipation. Removing this built-up waste allows for better digestion and more regular bowel movements.
- Relieve Bloating: Many clients report feeling significantly lighter and less bloated after a colonic session. This is because the treatment helps remove gas and waste that may be trapped in the digestive system.
- Support Gut Health: A clean colon allows for better absorption of nutrients and promotes a healthy balance of gut bacteria, which is essential for digestive health.
If you’re struggling with constipation despite making dietary changes, a colonic may be the key to finding relief. After a session, you’ll feel lighter, more comfortable, and free from that sluggish, bloated feeling.
Take Action for Lasting Relief
If constipation has been a persistent issue for you, consider adding these fiber-rich foods to your diet and staying hydrated to promote regularity. If dietary changes alone aren’t enough, don’t hesitate to book a colonic. This safe and effective treatment can help you reset your digestive system, clear out toxins, and restore healthy bowel function.
Learn more about the benefits of colon hydrotherapy and how it can help relieve constipation
Spanish 
English