4 Fiber-Rich Foods in Malta to Ease Constipation Naturally

Feeling Bloated or Constipated? Try These 4 Everyday Foods Available in Malta

Constipation can be an uncomfortable and often frustrating experience, but if you're feeling bloated or struggling with irregular digestion, you're certainly not alone. Globally, constipation affects millions of people, with symptoms ranging from difficulty passing stool to bloating, cramps, nausea, and excessive gas. While medical treatments and medications are available, one of the simplest and most effective remedies lies in your diet: fiber.

Fiber is a key nutrient that promotes healthy digestion and helps keep your gut moving. Unfortunately, most adults consume far less than the recommended daily intake of 25–38 grams, with the average intake hovering around just 15 grams. Increasing your fiber consumption can make a significant difference in alleviating constipation, as it helps to soften stool and improve stool frequency.

"Fiber is often the first line of defense against constipation because it’s affordable, effective, and has minimal side effects," explains Dr. Vu Nguyen, a gastroenterologist at University Hospitals. In Malta, where fresh produce and legumes are staples of the Mediterranean diet, incorporating fiber-rich foods into your meals is easier than you think. Here are four simple and delicious foods—readily available at local grocery stores, markets, and restaurants across Malta—that can help keep your digestive system on track.

1. Green Peas

Green peas are a versatile and delicious addition to your plate, and they pack an impressive nine grams of fiber per cup. Commonly used in Maltese dishes like kusksu (a traditional soup with pasta beads), green peas are an easy way to increase your fiber intake. They’re also made up of nearly 80% water, which is another important factor in preventing constipation.

“Hydration is important to keep stool a softer consistency for easier passing,” says registered dietitian Emily Maus. Whether they’re served as a side dish, tossed into a salad, or blended into a hearty soup, green peas are a fantastic choice for both their fiber content and hydrating properties.

2. Chickpeas

Chickpeas, or "ċiċri" as they’re known in Maltese, are a beloved ingredient in local cuisine. With 12.5 grams of fiber per cup, they’re a fiber powerhouse that can work wonders for your digestion. Chickpeas are incredibly versatile—whip them into hummus, toss them into salads, or try them roasted as a crunchy snack.

Registered dietitian Rebecca Jaspan highlights chickpeas as an excellent source of soluble fiber, with six grams per half-cup serving. This type of fiber not only aids digestion but also helps regulate blood sugar levels, making it a win-win for your overall health. You’ll find chickpeas in many traditional Maltese dishes, such as minestra (vegetable soup) or the classic snack of roasted "qubbajt" chickpeas.

3. Lentils

Lentils are another excellent option for boosting your fiber intake. A single cup of cooked lentils provides a whopping 15.5 grams of fiber, making them a “fiber superstar,” according to Amanda Beaver, a wellness dietitian at Houston Methodist. They’re also a fantastic source of plant-based protein, offering 12 grams per half-cup serving, which makes them a wonderful choice for vegetarians and vegans in Malta.

Lentils are a staple in Mediterranean and Middle Eastern cuisine, so you’ll find them in a variety of dishes, from hearty stews to refreshing salads. Plus, they’re easy to cook and adapt to your favorite recipes, so you can enjoy their health benefits without much effort.

4. Raspberries

If you’re looking for a sweet and refreshing way to add more fiber to your diet, look no further than raspberries. With eight grams of fiber per cup, these vibrant berries are among the most fiber-rich fruits available. Not only are they delicious, but they’re also packed with powerful antioxidants and anti-inflammatory plant compounds that may help reduce the risk of chronic illnesses like cancer.

Raspberries are a wonderful addition to your breakfast, whether sprinkled over Greek yogurt, blended into a smoothie, or served atop a bowl of muesli or granola. They’re also a delightful topping for desserts or salads, adding a burst of flavor and color to your dish.

A Healthy Gut for a Happier Life

Incorporating these fiber-rich foods into your diet can make a world of difference for your digestive health and overall well-being. The Maltese lifestyle, rooted in the Mediterranean diet, provides a wealth of opportunities to enjoy these ingredients in fresh, wholesome ways. Whether you’re dining out at a local restaurant or cooking at home with fresh produce from a nearby farmers’ market, you can easily find and enjoy these gut-friendly foods.

Remember, hydration is just as important as fiber when it comes to preventing constipation, so be sure to drink plenty of water throughout the day. A balanced diet, rich in fruits, vegetables, legumes, and whole grains, will not only support your digestive health but also contribute to a longer, healthier, and happier life.

So the next time you’re feeling a little backed up, head to your local grocer or market and stock up on these simple yet powerful ingredients. Your stomach will thank you!