Constipation is a common problem, 1 in 5 French people suffer from it. Women are twice as likely as men to have episodes of constipation. Constipation is defined as a delay or difficulty in passing stools that are less frequent, less abundant and harder than normal, less than 3 times a week.
These transit disorders can be caused by many factors : gender, age, low fiber diet, lack ofphysical activityprolonged sitting, stressalterations in the rhythm of life such as travel or certain particular physiological states such as pregnancy For example.
Good to know : Having a balanced diet is fundamental for the proper functioning of intestinal transit.
How to unblock constipation?
In case of constipationit is important to know assess the degree of severity and adopt the right actions according to his condition. If you have other symptoms associated with constipation, such as abdominal pain or fever, it is essential to consult a doctor as soon as possible.
If it is a occasional constipation, although unpleasant, it is not dangerous to health. Simple daily measures can improve transit and prevent transition to chronicity.
- We recommend to increase consumption fruit and green vegetablesto consume Whole grainsbecause they are high fiber foods especially in insoluble fiber. These capture water, increase the volume of the stool, ferment little at the colonic level and accelerate intestinal transit.
- Drink water regularly and in sufficient quantityto be well hydrated and improve the efficiency of dietary fibers that retain water. It is advisable to drink at least 1.5 liters per day in the absence of a medical contraindication. To stay hydrated, drink water, but also soupsof the herbal teas, etc. Magnesium-rich waters are recommended for their laxative role.
- Increase your physical activity. Being active is just as important as having a balanced diet. Exercise helps to stay in shape and fight constipation, daily physical activity stimulates “lazy” colons.
- If you have frequent bouts of constipationit is also better limit the consumption of foods that slow down intestinal transit. This is particularly the case for rice, green bananas and quincesof the fatty foods such as fried foods or sauces, pastries made with bad fats, white rice, tea or chocolate.
What drink can you drink when you are constipated?
- Linseed herbal tea. They contain mucilages which, by retaining a large quantity of water, make it possible to reduce transit time and increase the volume of stools. To prepare it, soak 5 to 10 grams of flax seeds (whole or chopped) in 150 ml of water for 20 minutes. Consume them 3 times a day for a week, avoiding taking just before bedtime.
- Smoothies with dried prunes and figs drythey are among the foods richest in dietary fiber. They break down into soluble fiber, which is rich in pectin, and insoluble fiber, which is made up of cellulose. These fibers are well known for facilitating intestinal transit.
- Coffee, in some people, it stimulates muscle contractions in the large intestine, thus smoothing transit.
Good to know : constipation can be an expression of an organic disease (consequence of a disorder in the functioning of an organ) and we must always remain vigilant in the face of the banality and frequency of this symptom.
Sources:
- Dr Eric Menat, Foods that cure constipation, Editions Thierry Souccar, 2019.
- Constipation in adults: what to do and when to consult? Ameli.fr
To discover :
- How to choose a laxative?
- 6 exercises to soothe your bloating
- The osteopath’s anti-constipation day
