2023-10-15 16:00:00
Anti-constipation: What to eat and drink when you are constipated?
When you suffer from chronic or occasional constipation, diet is the first lever of action to gently restart transit. Before being prescribed chemical laxatives, it is therefore strongly recommended to reintroduce certain foods with mild laxative properties.
Laxative fruits and vegetables
To improve intestinal transit, the first thing to do is to increase the proportion of dietary fiber in your diet.
Little digested by the body, dietary fibers remain in the intestine and increase the volume of stools, while weighing them down and softening them: their laxative effect is therefore obvious. Raphael Gruman.
And it is in the fruits and vegetables that we find first of all dietary fibers, soluble and insoluble. The most effective are:
- THE apples et pears ripe: their richness in pectin helps to facilitate intestinal contraction and the evacuation of stools.
- The prune : ultra rich in fiber, it contains dihydroxyphenylisatin, sorbitol and phenolic compounds which promote transit.
- The leek : with its high fiber content, it helps fight constipation.
- Citrus fruits: oranges, grapefruit, lemon… citrus fruits are both rich in fiber but also in naringinin, a flavonoid which, according to recent studies, has a laxative effect.
- The soya cru : containing 25g of fiber per 100g, it is particularly recommended in cases of constipation.
- The artichoke : in addition to the 5 grams of fiber per 100 grams it contains, it is a source of inulin, a non-digestible sugar which behaves like a prebiotic and stimulates the intestinal flora.
- Spinach : the oxalic acid they contain stimulates intestinal peristalsis and makes spinach a real natural laxative.
- Some seedssuch as chia seeds and flax seeds, very rich in fiber, retain water in the stool and increase its volume.
- Legumes : chickpeas, lentils, red or white beans, split peas… are foods particularly rich in fiber and effective in stimulating lazy transits.
When possible, it is advisable to consume these fruits and vegetables with their skins, in order to benefit from all their benefits.
Herbal teas, teas and infusions: laxative plants
Through herbal teas, teas and infusions, plants with laxative properties are ideal allies for stimulating intestinal transit. The best known and effective are:
- Senna : frequently used in teas, it contains glycosides which stimulate the digestive system.
- Licorice : glycyrrhizins, contained in licorice, act asmild laxatives by increasing bowel movement. It is generally used as an infusion.
- The buckthorn : Buckthorn bark is widely known for its laxative effect. These are the anthracene derivatives it contains, broken down in the intestine into anthraquinones which inhibit the absorption of water contained in food (thus allowing stools to remain soft), stimulate intestinal movements and promote the secretion of fluids and mucus by the intestinal walls.
- The curly mallow – or frizzy – has recognized laxative properties. “In the form of herbal tea, curly mallow promotes unblocking in cases of severe constipation. I recommend it in the evening in case of occasional constipation” indicates Raphaël Gruman.
Note that each organism reacts differently to plants, and their effectiveness can therefore vary from one person to another. It is recommended to test different plants to find the one that suits you best.
What is the most powerful natural laxative?
Oat and wheat brans are two extremely powerful natural laxatives.
“Oat bran is a concentrate of fiber, and contains in particular Beta-glucans which form a gel and lubricate the colon to promote the passage of stools” explains the dietician. It can be consumed at a rate of one teaspoon with each meal or one tablespoon per day, in yogurt or sprinkled in a dish.
Wheat bran is the food that contains the most insoluble fiber, known for their effectiveness on constipation. Be careful though, wheat bran fibers can be irritating to the intestine: in too large quantities, they risk irritating the digestive wall and causing bloating or even abdominal pain.
What is the most laxative drink?
If there are a large number of drinks sold for their laxative propertiesit should be kept in mind that the water is the drink to put in the spotlight when you have slowed transit. Indeed, one of the leading causes of constipation is insufficient fluid intakewhich causes the formation of hard, dry, small stools, which have difficulty progressing through the digestive tract and being evacuated.
To facilitate intestinal transit, the first thing to do is to drink at least 1 and a half liters of water per day, well distributed throughout the day, in order to hydrate the stools and give them volume. Raphael Gruman.
For increased efficiency, the water can be chosen magnesium, i.e. rich in magnesium, a so-called hygroscopic mineral, which means that it attracts water molecules towards itself. “Magnesium has a natural laxative effect since it retains water in the food bolus, and therefore facilitates its progression through the intestine as well as its evacuation,” continues the dietician.
Prune juice is also very effective thanks to its richness in fiber and its content of dihydroxyphénylisatinea substance that stimulates contractions of the intestine.
The café is also a drink associated with slowed transits, since the polyphenols that it contains stimulate the production of gastrinea hormone which on the one hand regulates the contraction movements of the distal colon and on the other hand increases stomach acid production : two phenomena which accelerate the emptying of the stomach towards the intestines.
Finally, the drinks rich in soluble fibersuch as smoothies made from fruits rich in fiber (blueberries, dried dates, raspberries, etc.), can also be of great help.
What food causes constipation?
To fight once morest constipation, we must on the one hand highlight natural laxative foods, but also limit the overconsumption of foods which tend to slow down transit. These are generally foods low in fiber, rich in starch and/or containing certain “constipating” compounds. We find among
them :
- White rice, pasta and white bread : Rich in starch and poor in fiber, they should be limited when you suffer from a sluggish transit. We prefer their complete version, such as wild, black, red or wholemeal rice, cereal or bran bread and wholemeal pasta.
- Red meats : Rich in fats and proteins, but low in fiber, excessive consumption of red meats can help slow down intestinal transit.
- Processed foods : Prepared meals, fast foods and industrial snacks are often low in fiber and high in fat and salt, which can contribute to constipation.
- Foods rich in tannins : The tannin present in astringent plants has the power to increase the viscosity of fluids, which therefore makes them less liquid and therefore more difficult to evacuate through the stools. It is found in black tea, red wine or dark chocolate, which, in excess, can slow down intestinal transit.
We are not all equal to the laxative and constipating effects of foods, and some of them may act strongly on one person and very little affect another. It is therefore recommended to observe your body and adapt your diet according to your reactions.
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