Tasty menus to relieve constipation

If you are constipated, a simple re balancing of your diet may be enough to solve the problem.

The menus for relieving constipation consist of simple eating habits to take every day that about e nt to consume more foods stimulating intestinal transit. This promotes the intake of dietary fiber, nutrients essential for optimal digestion.

Constipation is one of the disorders that affect the population the most because of poor eating habits. It is defined as the difficulty of having normal bowel movements because the latter tend to be hard and dry.

Because of the effects, it produces in the body,  the person feels ballooned and sick. It can even cause the appearance of other digestive and inflammatory diseases if it is not treated in time.

There are currently many laxative products that can help fight it in a short time. The e safest and healthiest of them deal remains to improve our diet. We will therefore present, below, some menus that can control constipation.

The best menus to relieve constipation without drugs:

The diet can be the cause or the solution of constipation. It all depends on the choices we make. By consuming less processed foods, we can put an end to intestinal discomfort.

relieve constipation by consuming fiber

It is essential to combine foods that can stimulate intestinal peristalsis (natural movements of the intestine). This will indeed improve the passage of feces in the digestive tract, facilitating their elimination at the same time.

Foods Allowed in Menus to Relieve Constipation:

There is a wide variety of foods containing essential nutrients that help improve intestinal health. Their regular consumption can indeed be used to prevent or treat disorders such as constipation. What are the most recommended foods?
  • Raw fruits and vegetables
  • Whole grains
  • Dry fruits and seeds
  • Vegetable broth
  • Herbal teas
  • Fruit juices and smoothies
  • Olive oil
  • Natural yogurt
  • Kefir and probiotics
  • Vegetable milk
  • Legumes (moderate portions)


Prohibited foods:

Although many are unaware, processed foods increase the risk of constipationIt is therefore essential to try to exclude them as much as possible from the daily a diet so as not to suffer further complications. The aforementioned foods will thus have more effect on the proper functioning of our intestines.

Some of the products we should avoid consuming are:
  • Flours and refined sugars
  • Sodium  in excess
  • Pasta and white rice
  • Fried foods and  ready-made snacks
  • Sausages and sausages
  • Canned products
  • Junk food (in all its varieties)
  • Sodas and soft drinks

Sample menus to relieve constipation:

The following menus are just examples of diets designed to prevent constipation. Therefore, in addition to consuming the foods we offer,  you can also create your own dishes.

Breakfast options:

  • Natural yogurt low in fat, whole wheat toast spread with applesauce, three figs and dried plums, and an infusion
  • Lactose-free milk, wholemeal bread with avocado slices and sesame seeds
  • S green moothie with chia seeds and wholemeal bread with light jam
  • Strawberry and yogurt smoothie, wholemeal bread with slices of tomato and sesame

Options for the middle of the morning

  • Vegetable milk
  • A handful of dried fruits
  • Fruit salad
  • Vegetable sandwich

Lunch options:

  • Paella with rice, sautéed green beans, chicken and kiwi
  • Green beans sautéed with garlic, a portion of beef with onions, potatoes and carrots, wholemeal bread, and fruits (according to your tastes)
  • Macaroni whole with tomato sauce and tuna, wheat bread and apple
  • Mixed salad, a portion of chicken breast, wholemeal bread and natural yogurt

Snack options:

  • Natural yogurt and biscuits
  • Bread with crushed apples
  • Oatmeal yogurt
  • Kefir skimmed with chia seeds

Dinner options:

  • Zucchini cream with potatoes and onions, omelet with asparagus and infusion
  • Lettuce and tomato salad, serving of lean fish and fruits (according to your tastes)
  • Grilled salmon with zucchini and mushrooms
  • Cream of vegetables and oats, boiled egg and herbal tea

Recommendations for the constipation diet:

Regular consumption of the raised menus helps to significantly reduce the symptoms of constipation. It  is nevertheless important to supplement them with other recommendations for better results.

drink water to relieve constipation

  • Increase your water intake between meals (drink up to two liters per day)
  • Eat more foods containing vitamin C and dietary fiber
  • Set a fixed meal schedule
  • Instead of preparing three hearty meals, prepare five small meals
  • Drink water with lemon juice on an empty stomach
  • Avoid mixing starchy foods in the same meal (bread, pasta, rice, potatoes, bananas, etc.)
  • Limit your salt intake to maximum

In conclusion:

Consuming high fiber diets is one of the best options to  relieve constipation without ingesting pharmaceutical laxatives. Therefore, if you suffer from this disease, try to improve your diet by following the models that we have just presented. Finally, if the problem persists, consult your doctor.

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