How can we treat chronic functional constipation using natural ways?

Although every human being is different, the following practices can help most people experiencing chronic functional constipation.

In our 1st week of sessions:

1. We increased our water intake to 2-4 liters per day, divided into smaller portions, prepared at work and home.

2. We included a breakfast of whole grains, homemade plant-based milk, and chopped fruits.

3. We replaced two weekly animal protein meals with whole plant vegetable protein (legumes, veggie burgers, falafel, hummus, etc.).

In the second week of our sessions, we continued with: συνεχίσαμε με:

1. Adding 2 tbsp of chia seeds to our breakfast cereal for extra fiber and magnesium. σπόρους τσία, μικροί θαυματουργοί σπόροι για επιπρόσθετη φυτική ίνα και Μαγνήσιο στο πρωινό γεύμα δημητριακών.

2. A snack of dried plums, raisins, or dates.

3. Including a salad at dinner with vegetables low in FODMAPs, such as zucchini, eggplant, tomato, pepper, and cucumber. This would help us avoid microbial fermentations and bloating from the extra added fiber in the first few weeks.

In conclusion we:

The frequency of the person's bowel movements increased, and they were no longer dependent upon medications!

Additional tactics we could include:

Examine the reasons for constipation in a detailed guide here:

Savvas T. | Dietitian

MSc in Clinical Nutrition