• Exercise regularly

Try to walk, swim or do something active at least 3 or 4 times a week. If you feel the need to go to the bathroom, go. Do not wait or be contained.

You can also train the bowel to make it more regular and going to the bathroom at the same time every day can help. For many people, this happens after breakfast or dinner. It is important not to skip meals, as it could worsen your situation.


  • Avoid processed foods or fast foods

It is recommended not to consume white bread, biscuits, sausage, saturated fats, and fried foods.


  • Drink plenty of fluids and consume more fiber

Take 8 to 10 glasses of fluids, especially water, every day. Both men and women of different ages have daily fiber needs.


  • Eat more fruits and vegetables

Most fruits will help relieve constipation. Strawberries, raspberries, peaches, grapes, raisins and plums are just some of those that can be consumed. Do not peel fruits that have edible peel, since there is a lot of fiber there.

Some fiber-rich vegetables are asparagus, broccoli, corn, squash and potatoes (with peel). Salads made with lettuce, spinach and cabbage also help.

You can also incorporate other foods such as fish, chicken, turkey or other lean meats. These do not have fiber, but they do not worsen constipation.

Add a spoonful of NOPALINA to your yogurt, juice or smoothie can provide the fiber you need to relieve and prevent constipation.


Dr. Héctor Pablo Oliva

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