
Technically, there is no ideal time to go to the toilet. Some people are adjusted like a clock and find the path of the small corners each morning, when others complain of a slightly slow transit. But if this is your case, there are several measures to take today, such as drinking enough water every day or consuming more fibers. But an unexpected ally also awaits you in the kitchen.
From chickpeas to rescue
This ally is in a canned box or in a jar, these are chickpeas. “”Chickpeas are rich in vegetable protein and micronutrients and “integrate perfectly into a diet aimed at promoting good intestinal transit” Ensures Julie Boët, nutritionist dietitian.
Thus, a portion of 100 g of cooked chickpeas provides approximately 7 to 8 g of fibers, including a majority of insoluble fibers.
“These fibers play a key role: they increase the volume of stools, accelerate their progression in the colon and facilitate their evacuation. Result: a regular transit and better formed stool.”
In addition, the soluble fibers they contain nourish good intestinal bacteria, promoting a balanced microbiota, essential for harmonious digestion. The chickpea also contains fermentable sugars (FODMAP), which, consumed in reasonable quantities, stimulate intestinal peristalsis. “”However, very sensitive people must adapt the quantities to avoid digestive discomforts “ nuance the expert.
Houmous and crudity, the freshness snack that can relieve you
But snacking chickpeas at the time of snack or early evening is not always easy. This is why our expert pleads for a snack in the form of houmous, a puree of chickpeas in which you can dip carrot sticks for example, in case of small hunger.
“In the form of houmous, the chickpeas become a practical and tasty snack. The addition of Tahini (sesame puree), olive oil, lemon juice and garlic brings unsaturated fatty acids, antioxidants and organic compounds which also support digestive and cardiovascular health.”
Lemon also stimulates biliary secretion, promotes fat digestion and proper functioning of the liver, an organ potentially linked to transit.
“Integrating the houmous into a snack allows you to benefit from its assets without weighing down the calorie intake. It can be accompanied by raw vegetables (carrots, cucumber, celery) which also bring fibers and water, thus participating in the hydration of the fecal bowl”concludes our expert.
Our pro-transit express snack recipe
How to make this houmous? Julie Boët delivers her recipe, achievable in a few minutes.
- 100 g cooked chickpeas (rinsed and drained);
- 1 tablespoon of Tahini;
- 1 tablespoon of lemon juice;
- 1 small clove of garlic (optional);
- 1 tablespoon of extra virgin olive oil;
- A little water to adjust the texture;
- A pinch of cumin and salt.
“Mix everything until you get a smooth texture. Serve with carrot, cucumber sticks and some cherry tomatoes.”