Constipation (from the Latin stringĕre: to tighten, compress), constipation or stiptiquez (from the Latin styptĭcus, which in turn comes from the Greek στυπτικός: astringent) is a condition characterized by a lack of regular bowel movement, resulting in infrequent or difficult defecation, generally producing small and hard stools. Normal bowel frequency varies among individuals, from a couple of times a day to three times a week. It can be considered a disorder or disease depending on whether it affects quality of life. It is not uncommon for this condition to also be referred to as belly or intestinal constipation. (Source: Wikipedia) Do you feel bloated?, do you suffer from gas?, do you have headaches or back pain?, do you feel tired for no reason? Discover this diet you should follow to regulate intestinal transit. The first step is to modify your diet, ensuring it provides the necessary daily fiber, but also, keep in mind these simple yet effective tips:

It is essential to drink more fluids, especially water, because one of the causes of constipation is a lack of hydration. Ideally, about two liters a day.
Improper chewing can cause constipation. Eat slowly and relax, chewing and savoring your food. No rushing!
Stress is a major enemy of intestinal regularity, as it can cause irregular bowel movements. Hit the brakes and, if necessary, practice relaxation techniques. Respect bathroom schedules and, if needed, do not delay your visit to the bathroom.

Diet

On an empty stomach: a glass of warm water with a teaspoon of olive oil. You can add a few drops of lemon juice. Breakfast: orange juice with pulp and a tablespoon of flax seeds (whole or ground) plus coffee with milk (even better with soy) and a slice of whole grain bread with jam or a little honey. Mid-morning, choose from:

3 fresh or dried plums
3 dried figs
1 apple with skin
1 pear with skin
1 kiwi
1 cup of strawberries
1 slice of fresh pineapple

Lunch: Legumes with vegetables plus meat or fish. Snack: A yogurt. Dinner: Vegetable soup or puree plus a slice of whole grain bread and asparagus omelette. Some other high-fiber recipes Diet Pancakes with All Bran Nourishing and delicious All Bran pancakes. Nopal Salad The nopal salad is very rich and nutritious. Nopal is an important source of fiber, vitamins A, B, B2, chlorophyll, and minerals. Accompany this salad with Milpa Real Toasts. Grapefruit and Pomegranate Salad This salad is very rich in antioxidants thanks to the pomegranate and grapefruit. Pomegranate is rich in pectin, tannin, antioxidants, fiber, and vitamins. Roasted Zucchini with Goat Cheese A light dish of zucchini rolled with goat cheese, parsley, and basil. It has only 80 calories! Zucchini Stuffed with Ricotta Cheese A fantastic vegetarian dish of zucchini stuffed with ricotta cheese, basil, and pine nuts.