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General Practice 2023

Diet to loosen the gut (with 3-day menu)

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Diet to loosen the gut (with 3-day menu)
Diet to loosen the gut (with 3-day menu)

The diet for constipation stimulates the functioning of the intestine, accelerating intestinal transit and decreasing the swollen belly. This diet is based on foods rich in fiber and water, which together facilitate the formation and elimination of stools.

Drinking at least 1.5 to 2 liters of water or unsweetened tea a day is important because without water, stools become dehydrated and trapped in the intestines, causing constipation. In addition, doing some type of physical activity such as walking or swimming stimulates the "lazy" intestine, making it more active.

It is also important to remember that the frequent use of laxatives harms and addicts the intestine, making it work only with the use of medication, its long-term use is not recommended.


What to eat

To combat constipation, it is recommended to regularly consume foods that help improve bowel function, being recommended:

  • Vegetables: lettuce, kale, arugula, chard, watercress, celery, broccoli, spinach, turnip;
  • Fruits: papaya, pear, plum, orange, pineapple, peach, raisin, fig and apricot;
  • Cereals: wheat germ, wheat bran, rolled oats, quinoa;
  • Wholemeal foods: wholegrain bread, brown rice and wholegrain pasta;
  • Seeds: chia, flaxseed, sesame, pumpkin and sunflower seeds;
  • Natural probiotics: plain yogurt, kefir.

Furthermore, it is also important to drink at least 2 liters of water a day, so that the fibers in the diet can stay hydrated, increasing the amount of stool and facilitating its elimination.

It is also recommended to avoid foods high in fat, sugar and processed and industrialized foods, as they can impair the intestine and worsen symptoms. See in more detail the foods that should be avoided.

Menu for Constipation

The following table provides an example of a 3-day menu to combat constipation:

Meal Day 1 Day 2 Day 3
Breakfast Skimmed milk with unsweetened coffee + whole wheat bread with seasoned ricotta Yogurt with probiotics + 5 wholemeal buttered toast + 1 slice of watermelon Skimmed milk + whole grain breakfast cereals
Morning snack 1 pear + 3 walnuts 1 slice of papaya + 3 chestnuts 3 prunes + 4 Maria cookies
Lunch / Dinner Grilled chicken with tomato sauce + 4 tbsp of brown rice soup + raw chickpea salad + 1 orange Tuna noodles (use whole wheat pasta) + cubed ricotta cheese + green salad + 1 slice of melon Chickpea vegetable soup + 1 unpeeled apple
Afternoon snack Yogurt with probiotics + 5 Maria cookies Avocado vitamin (use skim milk) Yogurt with probiotics + 1 whole wheat bread with cheese

It is important that the nutritionist is consulted so that it is possible to indicate a more suitable food plan for the person and according to their nutritional needs and goals.

Tips to fight constipation

In addition to a diet rich in fiber and water, it is also important to fight constipation:

  • Avoid consumption of foods high in sugar, such as soft drinks, sweets, chocolates and cakes;
  • Avoid adding sugar to juices, teas, coffees and milk;
  • Avoid consumption of fried foods, breaded foods, packaged snacks and fast food;
  • Prefer skim milk and dairy products;
  • Prefer the consumption of raw vegetables and fruits with skin;
  • Adding seeds such as flaxseed and sesame in yogurts and salads;
  • Do physical activity at least 3 times a week;
  • Going to the bathroom whenever you feel like it, because holding it down favors constipation.

It is also important to remember that the person suffering from constipation should only take laxatives under medical supervision, as this type of medication can irritate the intestine, reduce intestinal flora and increase constipation.

See nutritionist Tatiana Zanin for suggestions of fiber-rich fruits that help fight constipation:

Laxative Recipes for Constipation

1. Persimmon juice with orange


  • 3 persimmons;
  • 1 glass of orange juice;
  • 1 tablespoon of flaxseeds.

Preparation method:

After washing and removing the seeds, place the persimmons in the blender along with the orange juice and mix well, then add the flaxseed and sweeten to taste. The individual with constipation should drink this juice 2 times a day for 2 days to loosen the bowels.

2. Orange juice with papaya


  • 2 slices of orange with pomace;
  • 1/2 papaya papaya;
  • 2 prunes;
  • 1 spoon of wheat bran;
  • 1 glass of water.

Preparation method:

Beat all the fruits in the blender with the water and add the wheat bran. At the end you can sweeten it with honey or stevia sweetener.

Constipation is characterized by dry stools, in small amounts, and going several days without going to the bathroom. This disorder can affect individuals of all ages, and when the problem persists even with exercise, drinking water and ingesting fiber daily, you should go to the doctor to investigate other possible causes.

3. Omelet with Pumpkin Seeds

The variety of nutrients in the omelet with seeds, which should be served with a salad, makes for a meal that is very rich in vitamins and fiber to compose a diet for constipation.


  • 3 pumpkin flowers;
  • 2 eggs;
  • 1 tablespoon of all-purpose flour;
  • 30 g chopped onion;
  • s alt and parsley to taste.

Preparation method:

To make this omelet, beat 2 egg whites and add the yolks, mixing manually with a fork or whisk and add the other ingredients, mixing gently.

Place a frying pan with a little oil and a teaspoon of butter or margarine on the fire, just to grease the bottom. Once hot, add the mixture to the skillet and reduce the heat. With the help of a plate, turn the omelet after 3 minutes and let it fry for another 3 minutes. The time may vary according to the pan and flame intensity.

When serving, garnish with 15 grams of pumpkin seed and a pumpkin flower. This meal for two is complete with a salad of lettuce, tomato, carrot, corn and apple.

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