Constipation is one of the most common gastrointestinal disorders. However, it is often underestimated and dismissed as a minor discomfort. This superficial attitude can sometimes lead to much worse consequences. So, what exactly is it? Constipation is characterised by slowed intestinal transit and difficulty passing stools, which become hard and infrequent. Is it just temporary discomfort? Not if it is full-blown constipation. If neglected, it can significantly affect quality of life, causing bloating, abdominal pain and a feeling of heaviness. In severe cases, it can lead to complications such as haemorrhoids, faecal impaction or intestinal obstruction.
According to Loreto Nemi, a nutritionist and lecturer at UniCamillus University, “Constipation affects about 15% of the general population, with a higher prevalence in women, the elderly, and those who lead sedentary lifestyles. It is also more common during pregnancy, in times of high stress, and as a result of diets low in fibre and water”.
Constipation can be caused by many different factors, including poor fibre and water intake, a sedentary lifestyle and conditions of stress and anxiety that alter bowel function. Therefore, addressing constipation requires more than finding a temporary remedy; it necessitates adopting healthy daily habits and a balanced diet to promote long-term bowel regularity.
Foods that are good for your intestines
It may sound obvious, but the best advice for promoting intestinal transit is to include foods that are rich in fibre and water in your diet. “Leafy vegetables, fresh fruit (especially with the skin on), legumes such as beans, lentils, chickpeas and peas, whole grains such as brown rice, spelt and barley, pasta, flax seeds and yoghurt enriched with probiotics are all good for your intestines”, explains Nemi. Fermented foods such as sauerkraut and kombucha tea can also help as they are rich in natural probiotics.
Some fruits have natural laxative effects. “Plums and kiwis are among the most widely researched natural remedies for improving intestinal transit”, says Nemi. “Plums contain sorbitol, a sugar that is only partially absorbed by the small intestine but fermented by the bacterial flora, performing a laxative action. Kiwis are rich in both soluble and insoluble fibre, as well as an enzyme called actinidin which promotes intestinal motility”.
Foods that should be limited
Of course, not all foods contribute to proper bowel function. In fact, some foods, if consumed regularly or in excessive quantities, can slow down intestinal transit and promote constipation. “Ultra-processed foods that are low in fibre, such as aged cheeses, red meat, industrial sweets and highly refined products made with white flour (commonly referred to as ‘00 flour’ in Italy)—such as white bread or polished rice—slow down intestinal transit”, the expert points out.
These foods contain very little fibre and are often rich in saturated fats, simple sugars and salt. These components can interfere with intestinal motility and alter the balance of intestinal bacteria, which are essential for digestion. Aged cheeses and red meats contain proteins and fats that take longer to digest and can promote constipation if not balanced by an adequate intake of vegetables and liquids.
Baked goods made with refined flour, such as white bread, industrial pasta and polished rice, lack the outer coating of grains. This outer coating is the part richest in insoluble fibre, which is needed to stimulate intestinal transit. In addition to having similar effects, industrial desserts and packaged snacks often contain additives and sugars that may alter the composition of the gut microbiota, reducing the intestine’s ability to function regularly.
However, limiting these foods does not mean depriving yourself of culinary pleasures. Instead, it means making more informed and balanced decisions, such as replacing them with whole grains, legumes, fresh fruit and vegetables, seeds, and fermented foods. This improves bowel regularity and reduces bloating, heaviness, and digestive fatigue, promoting a healthy and active gut.
Fibre is good, but which type is best: soluble or insoluble?
Not all fibre is the same, and each type has a specific function. “Soluble fibre dissolves in water and forms a gel that slows down digestion and nourishes intestinal bacteria”, Nemi explains. “It is found in the pectin of apples, plums and apricots, the inulin of chicory and asparagus, and the beta-glucans of barley and oats”.
Insoluble fibre, on the other hand, does not dissolve in water; instead, it increases stool volume and stimulates intestinal transit. “It is found in whole grains such as wheat and rye, as well as in bran and seeds such as walnuts. Both types of fibre are essential for intestinal health”.
However, Nemi recommends gradually increasing fibre intake. “A sudden increase in fibre can cause bloating, gas or cramping. To avoid this, it is best to introduce fibre gradually, drink plenty of water, and choose gentle cooking methods such as steaming or boiling”.
An effective strategy is to combine soluble and insoluble fibre in the same meal. For instance, consuming legumes (rich in soluble fibre) alongside whole grains and raw vegetables (a source of insoluble fibre) can stimulate intestinal motility, improve regularity, and enhance overall digestive health without causing discomfort.
Supplements and hydration
One question that comes to mind is whether it is worth taking fibre supplements to ensure you’re getting enough fibre. Not exactly. Fibre supplements can be useful as a temporary aid, but they cannot replace a balanced diet. “The most commonly used supplements are based on psyllium fibre, which is derived from the Plantago ovata plant and is rich in mucilage. Other supplements are made from glucomannan, which is extracted from konjac, or inulin, which is found in chicory and onions. They should always be taken with plenty of water, precisely because they need to be well hydrated to achieve the desired effect”, says Nemi.
And what about hydration? The general recommendation is to drink at least two litres of water a day. “Herbal and fruit teas can help you reach this quota, but only if they are sugar-free”, warns our expert. “There are also liquids that have the opposite effect: alcohol is dehydrating, and if you drink too much coffee, it can irritate your intestines”.
However, it is not enough to consume liquids all at once; the ideal is to spread them out throughout the day, even between main meals, to keep stools soft and facilitate intestinal transit. Fruit and vegetables are rich in water and fibre, and also contribute to daily hydration, creating a synergistic effect that supports intestinal motility and general digestive health.
It’s not just about food—it’s about everyday habits for gut health
Although diet is essential, it alone is not enough to ensure a healthy gut. There are some daily ‘good practices’ that can significantly improve regular bowel movements. Nemi recommends the following habits: regular physical activity; waking up and eating at the same times every day; setting aside time during the day for unhurried bowel movements; avoiding holding back; and taking care of your mental and emotional wellbeing.
Physical activity, even moderate activity such as a 30-minute walk, stimulates the abdominal muscles, promotes intestinal motility and reduces stress. Having regular meal and sleep times sends clear signals to the body and helps the gut maintain a stable rhythm. Creating a bowel movement routine, preferably in the morning and without distractions or haste, trains the body to recognise and respect its own physiological rhythms.
However, the psychological aspect should not be overlooked: the gut is often referred to as our ‘second brain’ because it responds directly to emotional states. While anxiety is commonly associated with diarrhoea, it is less well known that it can also cause constipation. “The nervous system and the gut are in close communication”, confirms Nemi. “In some people, anxiety can slow down intestinal motility, stiffen the abdominal muscles, and alter the rhythm of defecation, contributing to constipation”.
The ideal approach is to take care of your emotional balance by practising relaxation techniques, enjoying activities you like, meditating or simply learning to take time for yourself.
Constipation can be a warning sign
In most cases, it is a functional disorder linked to poor eating habits or a sedentary lifestyle. And that’s the good news. However, it is not always harmless or temporary: when it persists over time or is accompanied by certain symptoms, it becomes a warning sign that should not be ignored.
“If it lasts for many days and is accompanied by pain, bleeding or a feeling of blockage, it is dangerous. In these cases, it is important to consult your doctor or go to A&E”, warns Nemi. “It can be a symptom of more serious conditions or lead to complications such as haemorrhoids, faecal impaction or obstruction”.
The main risk is that a chronically sluggish bowel can lead to painful or debilitating consequences, such as haemorrhoids caused by straining during bowel movements or hard, compact faecal masses that obstruct the rectum or cause actual intestinal blockages requiring urgent intervention.
Persistent constipation can also indicate more serious conditions such as anatomical changes in the bowel, pelvic floor dysfunction, or in severe cases, colorectal cancer. This is why it is essential not to underestimate the symptom, especially if it is accompanied by signs such as blood in the stool, sudden weight loss, persistent abdominal pain or drastic changes in bowel habits. As always, common sense is key: talk to your doctor and take prompt action to identify and treat the cause early.