For better digestion

In the case of a “lazy bowel” or slower bowel movements, diet is very important, as it can help stimulate normal gastrointestinal function with adequate fiber, fluid intake, and a regular rhythm.

🥦 What is most important?

1. Enough fiber

Fiber increases the volume of stool and helps it move more easily through the intestines. However, it is important to increase it gradually, as increasing it too quickly can cause bloating and flatulence.

Good sources:

• oatmeal and whole grains,

• vegetables – broccoli, carrots, zucchini, legumes,

• fruits – kiwi, pears, apples, plums,

• ground flax seeds or chia seeds,

• nuts and seeds.

2. Enough fluids 💧

Fiber needs fluids to work effectively. If we eat a lot of it but drink too little, we can even worsen constipation. So drink water regularly throughout the day, and not only when you become thirsty.

3. Regular meals

A regular eating routine can also help establish a more predictable bowel movement. Breakfast is especially helpful, as eating food naturally stimulates the movement of the colon.

4. Exercise 🚶

Diet is important, but physical activity is also very beneficial for a sluggish bowel. Even a daily walk can help stimulate bowel movements.

🍐 Foods that may be especially beneficial

Kiwi is often a good choice for constipation, as it contains fiber and other substances that can help make bowel movements more frequent and easier.

Prunes contain fiber and sorbitol, which can help soften stool. Start with a small amount, as larger amounts can cause bloating or diarrhea.

You can add ground flaxseed to yogurt, oatmeal, or smoothies. It is important to drink plenty of fluids when consuming them.

🍽️ Example of the day

Breakfast: oatmeal + kiwi or pear + ground flaxseed

Snack: yogurt/kefir + a few nuts

Lunch: vegetable soup + whole grain side dish + vegetables + protein source

Snack: fruit or a few prunes

Dinner: vegetables + eggs/fish/legumes + whole grain bread

⚠️ What not to overdo

When it comes to constipation, problems can be made worse by a diet with a lot of ultra-processed foods, little fiber, and not enough fluids. However, you don’t have to automatically eliminate all foods that are “harder” to digest – what matters is your overall diet and your body’s response.

Important: if constipation lasts a long time, recurs frequently, or is accompanied by blood in the stool, unexplained weight loss, severe abdominal pain, vomiting, or a sudden change in bowel habits, it makes sense to consult a doctor.