By Daniel Petre – Nutritionist & Diet Specialist, Karma Clinic Malta
Understanding Constipation: A Nutrition-Based Approach from Malta
Constipation is a common digestive issue that affects thousands of people every year, often interfering with daily comfort, energy levels, and long-term health. As a nutrition specialist in Malta, I regularly see how constipation can slow down progress in diet plans, slimming goals, and weight loss journeys.
But the good news? With the right nutrition strategy, hydration, and lifestyle habits, constipation can often be resolved naturally and effectively.
This article explores the causes, science-backed diet changes, supplements, and 5 constipation-relief recipes that fit perfectly into a healthy nutrition plan for weight loss and slimming.
⚠️ What Causes Constipation?
Many factors contribute to constipation, especially in individuals following restrictive diets or those starting new weight-loss routines. The most common causes include:
1. Low Fiber Intake
Diets low in vegetables, fruits, legumes, and whole grains tend to slow digestion.
2. Dehydration
Not drinking enough water is one of the fastest ways to cause hard, dry stools.
3. Sedentary Lifestyle
Regular movement stimulates bowel activity; too little slows everything down.
4. Stress & Emotional Factors
The gut-brain connection is powerful — stress, anxiety, and emotional tension can directly affect gut motility.
5. Ignoring the Urge to Go
Suppressing bowel urges consistently can lead to chronic constipation.
In Malta’s warm climate, dehydration is especially common and one of the leading contributors to constipation among clients aiming for weight loss or dieting.
Nutrition Tips to Relieve Constipation Naturally
As a nutritionist, my approach focuses on restoring natural bowel movement through clean, balanced eating — something that benefits both health and slimming goals.
✔️ Increase Fiber (25–30g/day)
Include both soluble and insoluble fiber:
- Soluble: oats, apples, flaxseeds, chia seeds
- Insoluble: vegetables, whole grains, nuts
This combination improves stool texture, volume, and movement.
✔️ Hydration
Aim for 2 litres of water daily, more during Malta’s hotter months. Warm lemon water and herbal teas also support digestion.
✔️ Keep Moving
A 20–30 minute walk daily stimulates bowel motility and supports weight loss.
✔️ Manage Stress
Breathing exercises, stretching, and mindful eating calm the digestive system.
Supplements That Support Digestion & Weight Loss
These natural supplements can complement a healthy diet:
- Magnesium citrate – draws water into the intestines and relaxes bowel muscles
- Psyllium husk – a gentle, natural fibre commonly used in diet and slimming programs
- Probiotics – improve gut flora, digestion, and inflammatory responses
Always consult a healthcare professional before starting supplements, especially if you are following a medical diet or taking medication.
5 High-Fiber Recipes to Relieve Constipation
These recipes are designed to support digestive health, weight loss, and overall nutrition. They fit easily into a clean eating plan used for slimming and long-term healthy dieting.
1️⃣ Flaxseed & Apple Morning Smoothie
Ingredients:
- 1 apple
- 1 tbsp ground flaxseeds
- 1 tbsp chia seeds
- 1 cup spinach
- 1 cup water or almond milk
- ½ lemon, juiced
Instructions:
Blend everything until smooth and enjoy immediately.
Nutrition benefit:
Rich in soluble fiber, this smoothie supports regularity while promoting natural weight loss thanks to its filling, nutrient-dense profile.
2️⃣ Oatmeal with Prunes and Walnuts
Ingredients:
- ½ cup rolled oats
- 1 cup water or milk
- 3 prunes, chopped
- 1 tbsp walnuts
- 1 tsp honey
Instructions:
Cook the oats, then add the prunes and walnuts.
Nutrition benefit:
Prunes contain sorbitol, a natural laxative, while oats support blood sugar balance — ideal for anyone on a controlled diet.
3️⃣ Lentil & Vegetable Fibre-Rich Soup
Ingredients:
- 1 cup red lentils
- 1 chopped onion
- 2 carrots
- 2 celery sticks
- 2 garlic cloves
- 1.5 L vegetable broth
Instructions:
Sauté vegetables, add lentils and broth, simmer 25 minutes.
Nutrition benefit:
High in fiber and plant protein — perfect for slimming and digestive health.
4️⃣ Chickpea, Avocado & Spinach Salad
Ingredients:
- 1 cup chickpeas
- Spinach handful
- 1 tomato
- ½ avocado
- Olive oil + lemon
Instructions:
Combine all ingredients and serve fresh.
Nutrition benefit:
High fiber + healthy fats = easier digestion and improved bowel movement.
5️⃣ Probiotic Yogurt with Berries & Psyllium
Ingredients:
- 1 cup yogurt
- 1 tsp psyllium husk
- ½ cup berries
- 1 tsp honey
Instructions:
Mix psyllium in yogurt, top with berries.
Nutrition benefit:
A perfect breakfast or snack that improves gut flora and supports long-term weight loss.
Final Summary
Constipation is common — especially among those starting a new diet, slimming plan, or weight-loss program. With the right nutrition strategies, hydration, supplements, and daily routines, you can restore digestive balance naturally.
If you’re in Malta and need personalised guidance, Karma Clinic provides one-on-one nutrition plans tailored to your health, weight-loss goals, and digestive needs.
Your gut health is the foundation of your well-being — support it, and it will support you.
