10 Remedies to Fight Constipation
Constipation, whether episodic or persistent, affects 1 in 4 people and affects women in 80% of cases. We can talk about constipation when the stool is hard, dry and difficult to get rid of. Generally, this is diagnosed as less than 3 stools per week. It often leads to bloating and intestinal pain, but can lead to serious complications. Discover 10 tips to combat it.
10 Remedies to Fight Constipation: Understand Everything in 2 Minutes
Anti-constipation remedy: flaxseed
Flaxseeds contain a substance called mucilage. It consists of a polysaccharide, and it swells on contact with water and produces a viscous substance similar to gelatin, which explains its laxative effect.
Committee E and ESCOP recognize its efficacy in the treatment of transient constipation. Just add them to applesauce, milk, muesli, oatmeal...
Drink a lot of water
In general, it is recommended to absorb 2 to 3 liters of water per day, but a good portion is provided by food. In case of constipation, it is optimal to drink 6 to 8 glasses of water per day, preferably between meals.
Mineral water rich in magnesium has a mild laxative effect and should be preferred.
eat plum
Plum has a wonderful laxative effect. This peculiarity is associated with the presence of dihydroxyphenylacetin, a substance that stimulates peristalsis (intestinal contractions). Sorbitol, a type of sugar it contains, may also help.
Moreover, like other dried fruits, prunes contain dietary fiber which has also been found to be beneficial in treating constipation.
Eat a diet rich in fiber
All foods of plant origin contain dietary fiber, unlike those of animal origin. A distinction is made between soluble fibers (which form viscous gels when in contact with water) and insoluble fibers (which have the ability to hold water). Both types of fiber are useful in combating constipation.
Foods with the most legumes (peas, beans, lentils, etc.), grains, and artichokes.
play sports
Exercising (at least once a week) is a very good way to activate the abdominal muscles and strengthen the abdominal girdle.
To prevent constipation, most cardiovascular and endurance activities are effective: hiking, walking, running, swimming or cycling.
Choose psyllium
Psyllium is a type of plantain native to India. The fiber they contain has the property of absorbing water several times its weight. In the intestine, it forms a gel, thereby increasing the weight of the stool.
In case of constipation, soak 10g of psyllium in 100ml of lukewarm water for a few minutes. Drink it right away to prevent the mixture from clumping and crystallizing.
never back down
It is important not to hold back when the "desire" appears. Since it is not always easy when you have neither time nor toilets, it is enough to "educate" your gut by going to the toilets at specific times.
Get in the habit of going there half an hour after the meal, taking the time needed. If you're having trouble, don't try too hard and try again later.
Use oat bran
Oats contain a large amount of soluble and insoluble fiber, which gives them positive effects on the digestive system. Fiber increases the size of the food bolus and changes the consistency of the stool.
This enhances its circulation in transit. For its consumption, add oat bran to yogurt, fruit compote, baking preparations, pancakes, muffins, muffins ...
Choose soup and broth
Consuming vegetables in the form of broth or soup enhances the natural water supply. Therefore, starting the meal with vegetable soup is an excellent habit to fight constipation and increase calories.
A soup rich in small pieces of vegetables will be more effective. Ground or filtered vegetables are less high in fiber.
Don't forget the fruit
Peach, kiwi, passion fruit, raspberry, blackberry ... Fruits are full of pectin, the benefits of which are recognized in constipation. These fibers activate the regulation of intestinal transit, contribute to the quality of the bacterial flora.
You should eat pre-washed skin whenever possible, as it contains the most pectin. Similarly, after squeezing the fruit to extract its juice, the ideal method is to add the pulp to the juice obtained.