Before changing the menu, you still need to identify the problem. “Constipation is defined as fewer than 3 bowel movements per week and/or hard stools and difficulty passing them.“, first specifies dietician Claire Trommenschlager. It may even happen that you go to the toilet more often, but if the evacuation remains painful, the diagnosis remains the same.
Fiber and hydration: the winning duo
To get your intestine moving again, there is no secret: you need fiber. But be careful, not everyone is equal and they need an essential ally.
Among the solutions that work well, the kiwi tops the list. “What can be recommended is to eat a kiwi on an empty stomach in the morning. In general, this helps with bowel movements”explains Claire Trommenschlager.
It also highlights solutions that are often unknown but formidable. “Flax and chia seeds also work well. They should be consumed crushed and having swollen beforehand, in a liquid”. Psyllium is also very interesting for transit. “All these soluble fibers will increase the volume of stools and soften them, therefore promoting their expulsion” she describes again.
And above all, don’t forget to drink. Indeed, consuming fiber without drinking enough can make the situation worse. “For the fibers even contained in vegetables to work well, you need good hydration.” warns the dietician. Allow between 1.5 liters and 2 liters of water per day, or even more if you are active.
Grandma’s remedies revisited
Some classic tips have proven themselves, as long as you know how to use them well.
- Rehydrated prune: The trick is to cut 2 or 3 prunes in half and leave them to soak overnight in lukewarm water. In the morning, drink the juice and eat the fruit. “Eating 2-3 is enough, you shouldn’t go in excess either.advises the expert;
- Drink hot when you wake up: Hot lemon water or coffee may help some people, as the heat and caffeine sometimes stimulate the bowel reflex, although this is not universal.
Movement and massage: help your gut
What’s on your plate isn’t everything. Your intestine is a muscle that needs motor skills. “A sedentary lifestyle is the enemy of transit. On the contrary, to help it, physical activity is very interesting“reminds the dietician. Avoid sitting for too long and favor walking. And to restart the machine manually, “you can also add circular massages in a clockwise direction. on the stomach.
Finally, contrary to popular belief, rice is not the ideal culprit. “We often hear that rice causes constipation, but in fact this is not true. We often believe this because rice is a residue-free food.clarifies Claire Trommenschlager.
If it does not actively promote transit like a green vegetable would, it does not block it. The important thing is overall balance: if you reach the recommended 25 grams of fiber per day, rice will have no negative impact.