Chronic constipation affects on average one in six adults. But in fact, few official recommendations existed until now to effectively relieve it.
Now, thanks to researchers at King’s College London, a first list of scientifically validated foods and supplements has shed light on those suffering from this intestinal disorder.
Recognizing Constipation
“Constipation is a slowdown in intestinal transit, with infrequent, hard and generally difficult stools to pass, often associated with a feeling of incomplete evacuation”defines dietician Eva Vacheau, consulted by True Medical.
“Concretely, when the stools take the shape of small rabbit balls, it is an obvious sign of constipation… hence the interest in taking a look at the toilet and checking your stools frequently, even if it is not glamorous. she continues.
Conversely, “normal stools should be smooth, supple and well formed, resembling a banana or a pretty snake: this is what we observe when transit is fluid.. How can we know that we have a smooth transit? In practice, she explains, “This is defined as having a bowel movement at least once a day, without digestive discomfort.
The most effective foods according to science and experts
What are the right foods to combat constipation? Recent recommendations from King’s College London have identified several truly effective ones.
To start, the kiwi. “Consumed two to three per day, it improves the frequency and consistency of stools thanks to its richness in soluble fiber, water and sorbitol, a natural sugar which attracts water into the intestine and has a slight laxative effect. notes Eva Vacheau.
“Psyllium, a mucilaginous plant fiber, forms a gel that moisturizes and softens stools without irritating the intestinal mucosa” continues our expert. Be careful, however, because in practice, it does not work for everyone, particularly in people whose transit is very slow or whose intestinal flora is unbalanced.
Waters rich in minerals, such as Hépar, exert a gentle osmotic effect thanks to their richness in magnesium, calcium and sulfates. “Magnesium oxide, in supplement form, also helps restore regularity. However, be careful with people suffering from kidney or heart problems. warns Eva Vacheau.
Finally, rye bread, which remains an excellent choice for transit. “It contains more insoluble fiber, such as cellulose, lignin or hemicelluloses, than refined wheat flour. These fibers increase the volume of the fecal bolus and mechanically stimulate intestinal peristalsis, which accelerates transit and facilitates evacuation.
Eva Vacheau adds: “I often recommend it in consultation, and I have had very good feedback from people who tolerate gluten, particularly on regularity and digestive comfort. But sometimes it is poorly tolerated in some and can make bloating worse.”
Concrete advice to stimulate transit naturally
Beyond foods, the dietitian emphasizes the importance of lifestyle. “The essentials are to drink enough water, sleep well and walk at least 7,000 steps per day.
In consultation, she recommends the consumption of other foods effective for transit, namely:
- Chia seeds, rich in soluble fiber and mucilage, which form a gentle gel for the intestine and promote natural elimination. “I recommend soaking them in almond or coconut milk for a nice, digestible texture.“explains the dietician;
- Aloe vera juice to drink which helps to hydrate the intestinal mucosa and facilitate gentle evacuation. “One cap per day is enough.” ;
- “Finally, liquid chlorophyll, at a rate of approximately 30 drops diluted in a large glass of water, which supports hepatic detoxification and the balance of the microbiota, two essential levers for regular transit and a light stomach.
Chronic constipation can have a significant impact on a person’s daily life. Being able to improve this condition through dietary changes would allow sufferers to better manage their symptoms and improve their quality of life.