A very rich diet, stress, low fiber diet, daily distractions… Many factors can affect transit and cause constipation. It is a common disorder that becomes chronic in 3 to 5% of the population.
“Constipation is defined as having fewer than three or fewer bowel movements per week and/or hard stools that are difficult to pass. When it lasts for more than six months it is described as chronic”The French National Society of Gastro-enteritis (SNFGE) explains on its website.
It is important to seek advice if constipation persists, although certain drinks can relieve symptoms and help the digestive system function better.
Water for adequate hydration
If your bowels stop working and you feel bloated, drink a glass of water. “The first line of defense in alleviating acute or chronic constipation is adequate hydration with water”Dietitian suggests Melanie Marks on the Eat This site. “Think about it, constipation is the result of food getting stuck in your gut! Sometimes you just need to stay well hydrated to keep things moving.”
Additionally, water increases the effectiveness of dietary fibers by retaining them. Health insurance details are on its site that you must drink”At least 1.5 liters per day in the absence of medical contraindications: water, soup, herbal tea, etc.“
Dietitians recommend mineral waters rich in magnesium and sulfate, which are known for their laxative effects.
Lemon can also help fight constipation
This is a good point for those who find water “sad”. It has been proven that adding lemon juice to your glass of water – in addition to its tangy taste – is beneficial for fighting constipation.
This drink, recommended by nutritionist Caroline Thomson, is rich in vitamin C, known for its positive effects on the digestive system.
“When ingested, lemon juice draws water into the gastrointestinal tract (the largest part of the digestive system, editor’s note), which can stimulate bowel emptying”Refers to an expert.
Chia Fresca, a Mexican fiber-rich drink
Chia Fresca is a Mexican drink that, as the name suggests, contains chia seeds. This trendy drink is prepared by mixing water and lemon juice.
Chia seeds are rich in insoluble fiber, 34 grams per 100 grams, this nutrient fights constipation.
According to the Valais Romand Hospital Center, insoluble fiber “Travel the digestive tract intact, stimulate the passage of food (intestinal transit)”. They increase the amount and frequency of stools and accelerate bowel transit.
Coffee can help trigger the digestive system
Apart from water, coffee is another beneficial drink in case of constipation. “Coffee may be known for its caffeine content, but drinking coffee can also stimulate the digestive system to function, moving things along naturally”Dietitian Lauren Menaker delivers to our colleagues.
Studies have proven that its laxative effect, contrary to popular belief, is independent of caffeine. Thus, even decaffeinated, this drink can help restore efficient transport. Research from the University of Texas presented in 2019 shows that “stimulates contractions of the small intestine and colon” And can also act as an antibacterial agent.
Fruit juices, especially prune juice
Drinking fruit juice is another remedy for constipation. Some are particularly effective.
“Juices like pear, apple and apricot relieve constipation”, develops nutritionist Ashley Kitchens. “Apple juice is quite high in fructose and glucose and sorbitol content, which can help relieve constipation mildly”she adds.
You can also choose pruning. Many of the grandmother’s remedies show its laxative effects, which was confirmed by a study published inAmerican Journal of Gastroenterology. Researchers discovered that “Cutting consumption significantly reduced hard, lumpy stools while increasing normal stools and did not increase soft, watery stools. Cutting consumption also improved subjective complaints of constipation and hard stools, including changes, flatulence, diarrhea, loose stools, or bowel movements. Urgently needed.”
Tea to stimulate the good bacteria of the microbiota
Tea can also play a role in constipation. In addition to promoting hydration in the body, the drink contains many bioactive compounds such as xanthines and flavonoids. Catechins are known to stimulate beneficial bacteria in the microbiota.
Black tea and green tea have a mild laxative effect. Additionally, they both contain L-theanine, an amino acid that fights stress, a risk factor for constipation in many people.
Aloe vera juice to accelerate bowel movements
Paulina Lee was also interviewed by Eat This, where she praised the benefits of aloe vera juice. She explains that the drink contains “High in antioxidants and can help speed up bowel motility, which can improve constipation”.
She adds that there is aloe vera “Also relaxes the bowels and can reduce intestinal inflammation, potentially ameliorating symptoms of flatulence.”
If constipation persists or is regular, it is necessary to consult a doctor.
