Health. Constipation: Finding the Right Fiber Intake for Your Intestinal Comfort
As unpleasant as it is embarrassing, occasional constipation doesn't pose a health risk. There are a few simple steps you can take to address it, starting with changing your diet. And choosing what's on your plate wisely.
Constipation is defined as difficulty or delay in the evacuation of feces. These become hard after a more or less prolonged stay in the large intestine.
This is a particularly common gastrointestinal syndrome.
Focus on fibersDo you only occasionally experience this condition? Before resorting to medication, try to change your eating habits by increasing your fiber intake.
These promote regular bowel function: they help to hydrate the large intestine where they are fermented and therefore soften the stools. This makes them easier to move!
On the menu therefore, depending on the seasons:
- green leafy vegetables : artichokes, chard, carrots, spinach, salad, etc.
- fresh fruit : raspberries, apples, oranges, grapefruit, strawberries, pears, peaches, etc. Eat them preferably with the skin, which usually contains a lot of fiber;
- dried fruits : nuts, almonds, etc.;
- legumes: lentils, red beans, chickpeas, etc.;
- Some whole grains such as barley, rye, oat and wheat bran, and quinoa.
Tip: To limit bloating, gradually increase your intake of fiber-rich foods.
Finally, health insurance reminds us, "if hygiene and dietary rules are not sufficient, it is possible to resort, in addition, to laxative medications available without a prescription."
And on this point, ask your pharmacist for advice to determine the type of laxative best suited to your situation.
Sources: Health Insurance, Dictionary of the Academy of Medicine, August 13, 2025 - Wald, Arnold. Constipation and Defecation Problems. American College of Gastroenterology, October 13, 2016
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