Constipation affects a huge number of people in their day-to-day lives

Hello! I'm Elena, your nutrition expert from Castelló, and today we're going to talk about a topic that, although we sometimes feel awkward discussing it, affects a huge number of people in their day-to-day lives: constipation.

This morning, while reviewing some consultations here in Novelda, I realized that a sedentary lifestyle and a lack of fiber are the main culprits behind our intestinal transit becoming sluggish. Technical recommendations suggest 25 g of fiber a day for women and 38 g for men, but the reality in Spain is that we barely reach an average of 16 g. We're only halfway to what our body needs!

Fiber: Your technical ally against blockages

The WHO defines fiber as those plant polysaccharides that we neither absorb nor digest. There are two types, and both are necessary:

• Insoluble Fiber: It does not absorb water. Its function is to increase stool weight and speed up transit. It's like the "broom" that sweeps the intestine clean. You'll find it in whole grains and leafy greens.

• Soluble Fiber: When it comes into contact with water, it forms a gel that softens stool and makes it easier to pass. It also slows the absorption of glucose and cholesterol, and has a prebiotic effect that feeds our beneficial bacteria. It is found in fruit, legumes, and nuts.

How to effectively combat constipation

For your digestive system to work like clockwork, fiber alone is not enough; you need to know how to pair it:

1. Water, water, and more water: Without hydration, soluble fiber can't form that gel, and the cure can be worse than the problem. If you find it hard to drink plain water, try herbal teas or broths.

2. Physical activity: Exercise tones the abdominal muscles, something essential for making bowel movements easier.

3. Watch out for advertising: Don't be fooled by yogurts that promise to regulate transit; it's the fiber in vegetables that really does the work. Yogurt is fantastic for its probiotics, but it is not the miracle "unblocker."

Tools for Your Gut Health

Increasing your fiber intake can make some dishes seem less tasty at first if you're not used to it. Here are my pantry tricks:

• Flavor Without Sodium: If you increase your intake of vegetables and legumes, Bonsalt 0% Sodium is perfect for adding flavor without causing fluid retention or extra abdominal bloating.

  • It's the one I choose because it adds a salty note with 0% sodium.

  • I use the 85 g Shaker, ideal for keeping on the table at all times.

• Sweetness Without Glucose Spikes: Many fiber-rich cereals are loaded with sugar. My advice is to make your own natural muesli and sweeten it with Stevia 1:1 from Castelló.

  • It provides the sweetness you're looking for with 0 calories, avoiding hypoglycemia that then makes you hungrier.

Technical warning from Elena: Bonsalt 0% Sodium must be used exclusively raw. Add it to your salads or legume dishes just before eating so it keeps its properties intact.

My 5 Golden Rules

1. Choose whole grain: Bread, pasta, and rice, always in their whole version.

2. Don't peel everything: The skin of many fruits and the outer leaves of vegetables contain the highest concentration of fiber.

3. Chew slowly: Digestion starts in the mouth; breaking food down well makes the whole process easier.

4. Don't leave it for later: When you feel the urge to go to the bathroom, don't put it off. Listening to your body is vital.

5. Add seeds: Chia, flax, or sesame in your yogurts or salads are small engines for your gut.

Are you one of those who have already made whole grains part of your daily routine, or do you still struggle to reach those 25-30 grams of fiber? Tell me your tips for feeling lighter!