Frequent digestive disorder, constipation results in a slow intestinal transit, hard stools that are difficult to evacuate or a frequency less than three stool per week.
If it is often benign, it causes discomfort, abdominal pain and impacts quality of life.
What are the causes of constipation?
According to dietician Julie Boët, the causes are multiple: food poor in fiber, insufficient hydration, lack of physical activity, stress or certain treatments. “Age and certain chronic pathologies can also come into play”, she adds.
The first solution is therefore to improve your lifestyle.
“”Gradually increase your food fiber intake, drink enough water, practice regular physical activity, take the time to eat in peace and respect your desire to go to the saddle. These are essential measures “ advise our expert.
Natural solutions, based on whole grains
Among the natural solutions, whole grains occupy a place of choice. Rich in soluble and insoluble fibers, they contribute to softening the stool, stimulating intestinal contractions and nourishing the microbiota. Here are those to favor for a more comfortable transit.
Oats
“”Oats is one of the most interesting cereals when we talk about digestion“Underlines Julie Boët. Her soluble fibers, the beta-glucan, form a gel in the intestine that softens the stool and facilitates their evacuation. The resistant starch it contains also nourishes good intestinal bacteria.
Easy to integrate on a daily basis, it is consumed in porridge, granola, or even mixed in a smoothie.
Quinoa
“”Although it is a pseudo-cereal, quinoa effectively stimulates transit“says the dietician. “It combines insoluble fibers and soluble fibers, which balances the intestinal flora. Its richness in magnesium relaxes digestive muscles and facilitates evacuation“. You can use it as well as a salad as well as hot accompaniment, instead of rice or pasta.
Barley
Another ally of choice, barley. “”It is rich in beta-glucans. These soluble fibers increase the frequency of stool and improve their consistency“. It lends itself to many recipes: nourishing soups, full salads or barley risotto to change classic versions.
Complete wheat
Bread and integral pasta mainly bring insoluble fibers that accelerate transit. Wheat sound is particularly effective. “”It stimulates the transit, provided that it is accompanied by water“Recall Julie Boët.
Brown rice
Richer alternative to white rice, brown rice keeps its sound and insoluble fibers. They give volume to stool and facilitate their progression. Easy to digest, it is appreciated in salads, as an accompaniment or in a simmered dish.
What are the other complete cereals that can be consumed?
After presenting the most frequently consumed complete cereals, Julie Boët recalls that rye, spelled, amaranth, teff or millet are also useful to consume.
“”They combine fibers, minerals and complex carbohydrates, promoting not only transit but also satiety and nutritional balance “ lists the expert.
Finally, Julie Boët insists on a key point. “”It is necessary to introduce the gradually complete cereals to avoid bloating and always accompany them with good hydration “.
The ideal is to vary the cereals from one meal to another, by associating them with vegetables, fruits, proteins or legumes for optimal digestion.