Nutritionists say that an intestinal problem is frequently indicated by patients. “It really affects the way people feel,” argues Eli Brecher, specialist in nutrition and intestinal health.
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Chronic constipation has become an increasingly common problem. Often, patients resort to laxatives. “They offer improvement, but the intestine can become addicted,” says a patient who has been facing this problem for years. Most doctors have pointed out that this is not a long-term solution.
How intestinal health improves
Only after consulting a naturopathic nutritionist who prescribed a cocktail of about 30 supplements – including Acre Magnesium citrate helps to attract water into the intestines, peppermint to improve the gases and barley grass to soften the chair – things started to improve.
Julie Thompson, spokesman for the Charitable Guts UK organization, in most cases, constipation is temporary and will disappear through simple lifestyle strategies. But, in rare cases, the complications that occur due to long -term constipation are more serious. In a 2025 study, researchers at the University of Adelaide said that constipation can exacerbate existing diseases. Higher high blood pressure rates, type 2 diabetes and heart disease are associated with this condition. In rare but documented cases, chronic constipation has occasionally led to fatal complications, such as perforation of intestines, sepsis and internal organ lesions.
Many people are not aware that simple factors such as stress, dehydration, lack of activity and hormones can exacerbate the condition. “Many women find that intestinal transit is slower at certain times of the menstrual cycle,” says Thompson. “And both in men and women, there is a strong connection between our brain, our mood and the way the intestine works, so being upset or depressed can make the intestinal transit slow down or accelerate.”
The myth that you have to “have a chair” once a day
Constipation is different in people, says Thompson, and it is a myth that you have to “have a chair” every day. “For some healthy people, having regular chairs means three times a day, but for others it is three times a week,” she says. “Less than three times a week, along with a change in the intestinal habit on harsher chairs, difficult to eliminate, it could mean constipation.” It is usually temporary and not serious.
“If simple lifestyle measures, such as diet and physical activity, do not help and persist, contact your family doctor.”she says. “Also, report to the family doctor any sudden slowdown in the intestinal transit, especially if you are over 40. ”
If you notice blood in the chair, you have rectal pain, nodules in the abdominal area, or experience weight loss or unexplained fatigue, you should urgently seek medical care.
The consumption of fibers
The intake of fiber is essential for a healthy intestine and digestion, and most of us do not reach the recommended daily goal of 30 grams. Fiber high foods include whole grains, fruits and vegetables, nuts, seeds and legumes, all of which can help improve constipation. “Some people may consider it useful to eat more fruits and vegetables, while others would prefer whole grains.”says Thompson.
Nutritionists believe it is always best to get fiber from whole foods rather than supplements. “Foods such as oats, chia seeds, flax seeds, lentils, beans, fruits, vegetables and whole grains offer not only fiber, but also vitamins, minerals and antioxidants that support the general health of the intestine.” says Brecher. Curmals, kiwi and flax seeds are also gentle natural alternatives that can support regularity without the side effects of laxatives.
Increased fiber intake (especially if you do not drink enough water) can lead to problems. “It is important to increase your levels slow“Says Thompson. “And if constipation is severe, consult your doctor before continuing to increase (fiber) intake, because it occasionally aggravates the symptoms, leading to bloating even more discomfort.”
What to eat and what to avoid
The consumption of several dried plums can help. Dried fruits, including dried plums, could help, according to a recent study by King’s College London, Imperial College London and Queen Mary University London, published in BMJ Gut. Simon Steenson, a researcher in the KCL nutrition science department, and his colleagues analyzed the effects on a group of adults with chronic constipation and a low daily intake. The results showed that “Dried fruits increased the volume and weight of people’s chairs, as well as the number of chairs ”said Steenson.
About 8-10 dried plums or a mixture of 90 g of dried plums mixed with other dried fruits daily should be sufficient. “Dried plums really work because they contain both fiber and sorbitol, a natural sugar alcohol that attracts water into the intestine ”says Brecher.
Move your body to move your intestines
Maintaining an active and mobile transit will greatly reduce the risk of constipation, so you should do at least 150 minutes of physical activity every week. A good muscle tone is generally important for regular intestinal movements. Physical exercises also improve blood flow to the digestive tract, which helps the muscles to contract and move food.
Works supplements?
If it is difficult for you to reach your daily fiber requirement only through the diet, Psyllium is “a well-documented option” for supplementing short-term fibers because it absorbs water to form a gelatinous texture that supports regularity.
Mint oil capsules for bloating or herbal teas, such as ginger or peppermint tea, can also be useful.
Fat injections (and other drugs) can cause constipation
Clinical studies of weight loss drugs have found that constipation include undesirable side effects, and up to one in ten people taking tirzepid has reported constipation.
Dr. Duane Mellor, an authorized dietitian, says that this is the result of slowing down digestion and emptying the stomach content when using drugs. “The intestinal movements are slower, the chairs can be tougher, and they are exacerbated if you are a little dehydrated.”says Mellor. “You need to pay more attention to a healthy diet and stay active, and you should talk to your family doctor if the symptoms persist. ”
“Opioid analgesics are one of the most common types of drugs that can cause constipation”, says Thompson.
The benefits of strong coffee
For many people, a cup of coffee could help at first. “This is due to the colon stimulation by caffeine,” says Eli Brecher.
“However, it is best not to rely on coffee, because it can be dehydrating and can aggravate the symptoms in those with sensitive digestive problems. ”. Also, the body gets used to the effects and in a short time you will need two cups, then three to stimulate the transit.
Travel can aggravate the symptoms
Constipation is a curse for many tourists. “When I questioned a wide range of women to discuss their constipation, each of them said they have problems on vacation, even if they never had at other times,” says Joely Sanderson.
A 2024 study published in the Journal of Clinical Medical Research found that 30 healthy adults who have taken an average flight from Denmark to Turkey experienced a regularity for at least 24 hours, some reporting constipation in the first two days of the holiday. The more you travel, the more likely your intestines are reacting in an unfavorable way, and many find that a change of time spindles after long-distance flights leads to constipation. What is happening? “Travels can disturb the natural rhythm of the body. Routine changes, time spindles, diet, liquid intake and even limited access to baths can affect all intestinal movements,” says Brecher.
The state on the chair for long periods of time in the plane or train also slows down the intestinal transit, and the stress for those who are difficult to travel or are afraid to fly.
Avoid alcohol
High alcohol consumption can slow down the stomach and intestinal transit. It is also dehydrating and, because the body needs water for soft and healthy chairs, often exacerbates constipation.
Alcohol consumption can also irritate the intestinal mucosa.
The right probiotic
An analysis published in the magazine Nature found that some probiotics derived from food or supplements, or healthy bacteria, helps “consistency and intestinal transit ”and some people who consume more probiotics from fermented foods – kimchi, chefir or supplements – usually have a greater number of intestinal transit than those who do not. When it comes to probiotic supplements, it is important to choose the right type, because not all have the same effect. Look for a product that contains bifidobacterium lactis, which the researchers reported to have “a significant effect“On increasing the frequency of chairs, while”a mixture of probiotics ” has not demonstrated benefits.
