2023-09-01 10:35:18
Unbalanced meals, stress, jet lag, taking certain medications… a change in our habits can disrupt our intestines (especially the colon). Result: the food does not progress fast enough and it is difficult to evacuate it. We find ourselves constipated. In addition to filling up on fiber (vegetables, legumes, whole grains, etc.), we try smart tips that help free ourselves.
An anti-constipation breakfast
Two kiwis for breakfast. “Eating 1 or 2 of these fruits in the morning, depending on the intensity of the constipation, works very well“, assures Dr. Martine Cotinat, gastroenterologist *. Indeed, a study published at the beginning of the year showed that consuming 2 kiwis a day for four weeks increases the frequency of visits to the toilet. Enjoy them from the start of the day is an excellent way to accompany the natural desire of the morning: “It’s the best time to go to the bathroom. It avoids holding back all day, for example at work, which aggravates constipation”recalls the doctor.
Stay hydrated to avoid constipation
This is the golden rule to prevent digested food from squatting in our intestines. The goal? Eight glasses of water or at least 1.5 liters of water per day. “Water helps to “wet” the fibers of vegetables and legumes and to soften the stools. If you don’t drink enough, the latter will be hard and more difficult to expel, with even a risk of blockage with certain fibers”, warns Dr. Cotinat. We aim for 1.5 liters a day (regarding eight glasses of water), tea and herbal tea included, and even more if it’s very hot or we play sports, but we avoid carbonated drinks if we also have swollen belly. In order to speed up transit, we include two glasses of mineral water rich in magnesium, such as Hepar or Rozana, in our routine (no more so as not to overload the kidneys), rather outside of meals.
Artichoke and black radish to stimulate transit
“Insufficient secretion of bile promotes constipation, since this substance serves as an emulsifier and helps the intestinal contents to progress, in addition to providing digestive enzymes”explains Muriel Rey, a pharmacist trained in herbal medicine. By flushing bile from the gallbladder, the duo artichoke and black radish stimulates transit. To be taken as a three-week cure, in the form of vials of fluid extracts (1 per day, in the morning) if constipation is well established.
The recipe for an herbal tea to remedy constipation
The star ingredient? Rhubarb root! This plant contains anthracene derivatives, molecules that irritate the lining of the intestine to trigger the expulsion of stool. “Softer than buckthorn or senna, rhubarb root should still be reserved for occasional use, as a back-up solution for a maximum of five days, and not as a long-term treatment if constipation is chronic, in order to ‘avoid habituation’emphasizes Dr. Cotinat. “To be taken in the form of herbal tea, preferably associated with other softer plants such as mallow or marshmallow”, advises Muriel Rey. 1 tbsp. tablespoons of each dried plant in 200 ml of boiling water, leave to infuse for 10 minutes before straining. Or ready-made: Celliflore transit; Nutrisensis bio transit, etc.
What physical activity once morest constipation?
Thirty minutes of cycling! It’s scientifically proven: movement naturally stimulates the motricity of the intestines and helps to reduce constipation. So we move as much as possible and we walk at least thirty minutes every day. Even better: getting on a bike to go to work or go for a ride is particularly interesting, because raising the knees (if you don’t set the saddle too high) stimulates transit even more.
Fight once morest constipation in the toilet
The right position in the toilet is also the key to optimal transit. Once seated on the bowl, place your feet on a small bench or step to raise your knees, then lean slightly forward: “it is the most physiological position, which facilitates the expulsion of stool, aligning the rectum-anus axis“, sums up the gastroenterologist.
Psyllium, a great anti-constipation ally
To be tested: a cure of blond psyllium! Ultra-rich in fibre, its seeds contain mucilages, plant substances which swell on contact with water and form a viscous gel which makes the stool heavier: this is called a bulk laxative. As a bonus, its prebiotic fibers nourish the good intestinal bacteria to rebalance the microbiota in the event of recurring digestive problems. Result : “It helps with both constipation and diarrhea”, observes Muriel Rey. To be taken for a few weeks, in powder form: 1 tbsp. c. in a large glass of water. The dose can be gradually increased. Distrust all the same: “It can sometimes give gas and is often better tolerated in young people”says Dr. Cotinat.
Which essential oil for constipation
A few drops of ginger essential oil! This improves digestion globally, with a mild laxative effect, if you feel that transit is slowing down, with bloating, gas, etc. For example, during a period of excess or if we have shifted on vacation or travel: 1 to 2 drops diluted in a spoonful of honey or compote, to swallow 1 to 3 times a day, for 3-4 days to kick-start digestion.
Betting on natural laxatives to end constipation
Champion in all categories: prunes, which provide up to 16 g of fiber per 100 g. To restart the machine, you can also count on plums, raisins and dried apricots, cereals made from bran, oilseeds (almonds, walnuts) or red fruits, all very rich in fiber. 2 handfuls a day in addition to our usual intake of fruits and vegetables, and it’s already better.
Avoid snacking to reduce constipation
Constant snacking can promote constipation, because each food ingestion starts a new cycle of digestion. It is then the upper part of the digestive system that bumps the most, to the detriment of the lower part.
*The Tricky Plate and I want to lose belly” by Martine Cotinat, Thierry Souccar Éditions.
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