Constipation is a common condition but certain drinks can help ease transit.
- Constipation is a common disorder, 3 to 5% of adults are affected by chronic constipation.
- To combat constipation, good hydration is necessary, you must drink at least 1.5 liters per day.
- Water is the best weapon against constipation but other drinks such as coffee, tea or fruit juices can contribute to good transit.
Too rich a diet, stress, a low-fiber diet, daily disruptions… many factors can affect transit and cause constipation. It is a common disorder becoming chronic in 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 pass. It is described as chronic when it lasts more than six months”explains French National Society of Gastroenteritis (SNFGE) on its website.
It is important to consult if constipation persists, however certain drinks can relieve symptoms and help the digestive system function better.
Water for adequate hydration
If your bowel function seems to have stopped and you feel bloated, drink a glass of water. “The first line of defense to relieve acute or chronic constipation is adequate hydration with water”indicates dietitian Melanie Marcus to the site Eat This. “Think about it, constipation is the result of digested food getting stuck in your intestines! Sometimes you just need to stay well hydrated to get everything moving.”
In addition, water increases the effectiveness of the dietary fibers that retain it. L’Health Insurance details on its site that you must drink “at least 1.5 liters per day in the absence of medical contraindication: water, soups, herbal teas, etc.“.
The dietician recommends mineral waters rich in magnesium and sulfates, known for their laxative effects.
Lemon can also help fight constipation
This is a good point for those who find water “sad”. It has been proven that adding lemon juice to your glass of water is – in addition to its tangy flavor – beneficial for combating constipation.
This drink, recommended by nutritionist Caroline Thomason, is rich in vitamin C, which is known for its positive 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”specifies the specialist.
Chia fresca, a Mexican drink rich in fiber
Chia fresca is a Mexican drink, which, as its name suggests, contains chia seeds. This trendy drink is prepared with a mixture of water and lemon juice.
Chia seeds are rich in insoluble fiber, 34 g per 100 g, these nutrients fight against constipation.
According to Valais Romand Hospital Centerinsoluble fiber “travel the digestive tract unchanged, stimulating the journey of food (intestinal transit)”. They lead to an increase in the volume and frequency of stools and boost intestinal transit.
Coffee May Help the Digestive System Trigger
Besides water, coffee is the other beneficial drink in case of constipation. “Coffee may be best known for its caffeine content, but drinking coffee can also trigger the digestive system to function, getting things moving naturally”delivers dietitian Lauren Manaker to our colleagues.
Studies have proven that its laxative effect is, contrary to popular belief, independent of caffeine. Thus, even decaffeinated, this drink can help restore efficient transit. A search from the University of Texas presented in 2019 demonstrates that it “stimulates contractions of the small intestine and colon” and can also act as an antibacterial agent.
Fruit juices, especially prune juices
Drinking fruit juice is another tip to relieve constipation. Some are particularly effective.
“Juices like pear, apple and apricot can relieve constipation”, develops nutritionist Ashley Kitchens. “Apple juice has a fairly high ratio of fructose to glucose and sorbitol content, which can help gently relieve constipation.”she adds.
You can also choose the prune one. Many grandmother’s remedies tout its laxative effects, which were confirmed by a study published in theAmerican Journal of Gastroenterology. The researchers discovered that “prune consumption significantly reduced hard, lumpy stools while increasing normal stools and did not increase soft, watery stools. Prune consumption also improved subjective complaints of constipation and hard stools, without alteration , flatulence, diarrhea, loose stools or urgent need to defecate.”
Tea to stimulate the good bacteria of the microbiota
Tea can also play a role in constipation. In addition to promoting hydration in the body, the drink contains many bioactive compounds such as xanthines and flavonoids. Catechins are known to stimulate beneficial bacteria in the microbiota.
Black tea and green tea tend to be higher in theine, having a mild laxative effect. Additionally, they both contain L-theanine, an amino acid that fights stress, a risk factor for constipation in many people.
Aloe vera juice to accelerate intestinal motility
Paulina Lee, was also interviewed by Eat This, where she praised the benefits of aloe vera juice. She explains that the drink contains “a large number of antioxidants and can help speed up intestinal motility, which can improve constipation”.
She adds that aloe vera is “also soothing to the gut and may reduce intestinal inflammation, potentially promoting symptoms of bloating.”
If constipation persists or is regular, it is important to consult a doctor.
