Gut Health Focus
Constipation. What to do?
Bruna Barbosa
November 6, 2025
4 min read
25 views
See also: #guthealth, #weightloss-and-satiety, #detox-and-reeducation, #functional-nutrition
Constipation, also known as intestinal obstruction, is a condition in which...
Constipation: How to Treat and Prevent It
Constipation, also known as intestinal obstruction, is a condition in which the frequency of bowel movements decreases, and stools become harder and drier. This problem affects millions of people worldwide, causing discomfort and significantly impacting quality of life. The good news is that, with adjustments to diet and lifestyle, it is possible to treat and prevent this discomfort.
1️⃣ The Causes
The causes of constipation are varied and can include dietary, behavioral factors, and even medical conditions. The most common are:
A diet low in fiber associated with low fluid intake, especially water.
Sedentary lifestyle, which reduces intestinal motility.
Hormonal changes, such as those caused by thyroid dysfunction.
Functional constipation, in which intestinal transit is naturally slower.
Medical conditions, such as irritable bowel syndrome and megacolon.
Use of medications such as opioids, antacids, and iron supplements.
In addition, stress and anxiety can also contribute to constipation, as the digestive system is sensitive to emotions and lifestyle.
2️⃣ Tips on How to Improve
Fortunately, there are simple and effective strategies to combat constipation and restore balance to the digestive system:
Consume more fiber: Include whole grains, vegetables, fruits, and legumes in your daily diet. Fiber helps increase the volume and softness of stools, making them easier to pass.
Stay properly hydrated: Drinking at least 2 liters of water a day is essential to prevent stools from becoming dry and difficult to eliminate.
Practice physical activity: Exercises such as walking and yoga help stimulate bowel movements.
Add specific foods: Include avocado, kiwi, seeds (such as chia and flaxseed), and olive oil in your diet, especially at breakfast, to take advantage of the gastrocolic reflex. Correct your posture when defecating: Use a stool to elevate your feet when sitting on the toilet, positioning your body at an angle that facilitates the passage of stool.
Respect your bowel reflexes: Don't ignore the urge to defecate, as this can worsen the problem.
3️⃣ Practical tip:
Consume more fiber and drink plenty of water throughout the day.
4️⃣ Other Recommendations
If changes in diet and lifestyle are not enough, it may be necessary to seek medical help to identify underlying causes, such as food intolerances or conditions like irritable bowel syndrome. Fiber and probiotic supplements may also be indicated to help regulate bowel movements.
In addition, avoid the indiscriminate use of laxatives, which can cause dependence and impair the natural functioning of the intestine. Monitoring the intake of fiber-rich foods and adopting techniques such as meditation to control stress are also effective measures to improve intestinal health.
Conclusion
Dealing with constipation can be challenging, but with the right changes in diet and lifestyle, it's possible to overcome this problem and significantly improve your quality of life. Don't underestimate the importance of a balanced diet, adequate hydration, and regular physical activity.
If symptoms persist, seek a nutritionist or doctor for a more detailed evaluation. Solving constipation is essential not only for physical well-being but also for mental and emotional health.
A healthy digestive system reflects a balanced and functional body. Don't wait any longer to transform your gut health and improve your quality of life. Take care of yourself!
Bruna Barbosa
Nutritionist – CRN-DF 16963
Specializing in Functional Nutrition, Phytotherapy, and Digestive Health, Dr. Bruna helps people understand their symptoms and transform their health starting from the gut, based on scientific evidence, compassion, and clinical practice.
With a strong focus on evidence-based nutritional education, Bruna produces accessible and well-founded content to guide more conscious, safe, and sustainable choices. Maintaining her commitment to professional ethics, clarity, and scientific excellence, she promotes real health in a personalized and responsible way.
Constipation, also known as intestinal obstruction, is a condition in which the frequency of bowel movements decreases, and stools become harder and drier. This problem affects millions of people worldwide, causing discomfort and significantly impacting quality of life. The good news is that, with adjustments to diet and lifestyle, it is possible to treat and prevent this discomfort.
1️⃣ The Causes
The causes of constipation are varied and can include dietary, behavioral factors, and even medical conditions. The most common are:
A diet low in fiber associated with low fluid intake, especially water.
Sedentary lifestyle, which reduces intestinal motility.
Hormonal changes, such as those caused by thyroid dysfunction.
Functional constipation, in which intestinal transit is naturally slower.
Medical conditions, such as irritable bowel syndrome and megacolon.
Use of medications such as opioids, antacids, and iron supplements.
In addition, stress and anxiety can also contribute to constipation, as the digestive system is sensitive to emotions and lifestyle.
2️⃣ Tips on How to Improve
Fortunately, there are simple and effective strategies to combat constipation and restore balance to the digestive system:
Consume more fiber: Include whole grains, vegetables, fruits, and legumes in your daily diet. Fiber helps increase the volume and softness of stools, making them easier to pass.
Stay properly hydrated: Drinking at least 2 liters of water a day is essential to prevent stools from becoming dry and difficult to eliminate.
Practice physical activity: Exercises such as walking and yoga help stimulate bowel movements.
Add specific foods: Include avocado, kiwi, seeds (such as chia and flaxseed), and olive oil in your diet, especially at breakfast, to take advantage of the gastrocolic reflex. Correct your posture when defecating: Use a stool to elevate your feet when sitting on the toilet, positioning your body at an angle that facilitates the passage of stool.
Respect your bowel reflexes: Don't ignore the urge to defecate, as this can worsen the problem.
3️⃣ Practical tip:
Consume more fiber and drink plenty of water throughout the day.
4️⃣ Other Recommendations
If changes in diet and lifestyle are not enough, it may be necessary to seek medical help to identify underlying causes, such as food intolerances or conditions like irritable bowel syndrome. Fiber and probiotic supplements may also be indicated to help regulate bowel movements.
In addition, avoid the indiscriminate use of laxatives, which can cause dependence and impair the natural functioning of the intestine. Monitoring the intake of fiber-rich foods and adopting techniques such as meditation to control stress are also effective measures to improve intestinal health.
Conclusion
Dealing with constipation can be challenging, but with the right changes in diet and lifestyle, it's possible to overcome this problem and significantly improve your quality of life. Don't underestimate the importance of a balanced diet, adequate hydration, and regular physical activity.
If symptoms persist, seek a nutritionist or doctor for a more detailed evaluation. Solving constipation is essential not only for physical well-being but also for mental and emotional health.
A healthy digestive system reflects a balanced and functional body. Don't wait any longer to transform your gut health and improve your quality of life. Take care of yourself!
Bruna Barbosa
Nutritionist – CRN-DF 16963
Specializing in Functional Nutrition, Phytotherapy, and Digestive Health, Dr. Bruna helps people understand their symptoms and transform their health starting from the gut, based on scientific evidence, compassion, and clinical practice.
With a strong focus on evidence-based nutritional education, Bruna produces accessible and well-founded content to guide more conscious, safe, and sustainable choices. Maintaining her commitment to professional ethics, clarity, and scientific excellence, she promotes real health in a personalized and responsible way.
