Constipation is a common disorder, but certain drinks help restore transit.
- Chronic constipation affects between 3% and 5% of adults.
- Staying hydrated is the key to fighting constipation. Water is thus the best weapon against this disorder.
- But other drinks such as tea, coffee or chia Fresca can also help restore transit.
Very rich meals, stress, low fiber diet, disrupted daily life… many elements can slow transit and cause constipation. It is also a common disorder that becomes chronic for 3 to 5% of the population.
“Constipation is defined by a number of defecations less than or equal to three per week and/or hard stools that are difficult to evacuate. It is qualified as chronic when it lasts more than six months”indicates the French National Society of Gastroenteritis (SNFGE) on its website.
If it is important to consult when the disorder persists, certain drinks can relieve and help the digestive system to regain optimum functioning.
The water
If your bowels seem to have shut down and you feel bloated, drink a glass of water. “The first line of defense in relieving acute or chronic constipation is adequate hydration with water”explains dietician Melanie Marcus to the site Eat This. “Think about it, constipation is the result of digested food getting stuck in your intestines! Sometimes all it takes is staying well hydrated to get things moving.”
In addition, water improves the efficiency of the dietary fibers that retain it. I’Health Insurance specifies on its site that it is necessary to drink “at least 1.5 liters per day in the absence of medical contraindication: water, soups, herbal teas, etc.“.
The dietician advises to favor mineral waters rich in magnesium and sulphates. These elements are known to have laxative effects.
Water with a lemon
Good news for those who find the water “sad”. Adding lemon juice to your glass is – in addition to the tangy taste – beneficial for fighting constipation.
This drink, recommended by nutritionist Caroline Thomason, is rich in vitamin C. The element is known to have effects on the digestive system.
“When consumed, lemon juice draws water into the gastrointestinal tract (the largest part of the digestive tract, editor’s note), which can stimulate the intestinal emptying process”explains the expert.
The chia fresco
Chia fresca is a Mexican drink which, as its name suggests, contains chia seeds. The fashionable food is mixed with water and lemon juice.
Chia seeds have a high insoluble fiber content. It takes 34 g per 100 g, nutrients that fight against constipation.
According to Valais Romand Hospital Centerinsoluble fiber “travel through the digestive tract unchanged, stimulating the path of food (intestinal transit)”. They cause an increase in the volume and frequency of stools or even accelerate intestinal transit.
Coffee
After water, coffee is the other flagship drink in case of constipation. “Coffee may be best known for its caffeine content, but drinking coffee can also trigger the functioning of the digestive system, which gets things moving naturally”explains dietitian Lauren Manaker to our colleagues.
Studies have shown that its laxative effect is, contrary to popular belief, independent of caffeine. The drink can thus help to find an effective transit even if it is decaffeinated. Of the works from the University of Texas presented in 2019 argue that she “stimulates contractions of the small intestine and colon” and could act as an antibacterial agent.
Fruit juices, especially prune juice
Another trick to relieve constipation: drink fruit juice. Some are, in fact, particularly effective.
“Juices like pear, apple and apricot can relieve constipation”, says nutritionist Ashley Kitchens. “Apple juice has a fairly high ratio of fructose to glucose and sorbitol content, which can help provide gentle relief from constipation”she adds.
You can also opt for the prune one. Its laxative effects, highlighted in many home remedies, have been confirmed by a study published in theAmerican Journal of Gastroenterology. The researchers found that “Prune consumption significantly reduced hard, lumpy stools while increasing normal stools and not increasing soft, watery stools. Prune consumption also improved subjective complaints of constipation and hard stools, without altering , flatulence, diarrhea, loose stools or urgent need to defecate”.
Tea
Tea can also help relieve constipation. In addition to supporting the hydration of the body, the drink contains many bioactive compounds such as xanthines and flavonoids. Catechins are known, among other things, to stimulate beneficial bacteria in the microbiota.
Black tea and green tea, in particular, tend to be higher in theine. This gives them a slight laxative effect. Plus, they both contain L-theanine. This amino acid fights stress, a risk factor for constipation in many people.
aloe vera juice
Paulina Lee, also interviewed by Eat This, advocates for her part the benefits of aloe vera juice. The drink contains “a large number of antioxidants and can help speed up intestinal motility, which can improve constipation”she explains.
She adds that this product is “also soothing to the gut and may reduce intestinal inflammation, potentially promoting symptoms of bloating.”
If constipation persists or comes back on a regular basis, do not hesitate to consult a doctor.
