Anti-drug regime: which foods to choose?
You are always constipated and want to put an end to this transit disorder that troubles you on a daily basis. Changing eating habits can be a solution. Focus on preferred foods and dietary supplements that can help you.
As one woman in two, you suffer from constipation. In short, you notice fewer than three stools a week; A solid, even hard, stool consistency; Absence of need or colic spasms; Finally, a complexion which turns to gray-earthy.
This very feminine pathology “may result from a family tendency to constipation,” explains Dr. Jean-Loup Dervaux, author of Stress-Related Digestive Disorders (eds.). But this can also be due to a deficiency in fiber or water consumption during the day. A lack of physical exercise, as well as a deficient abdominal strap, are also favorable factors. ”
Avoid certain constipating foods
Some food constipates more than others. Better to limit their consumption, or even remove them from the diet for some time. Mainly, they are:
- chocolate ;
- Quince ;
- the banana;
- White rice.
- Drink 2 to 2.5 liters of water per day
“As much as possible, try to eat your meals at regular and quiet times,” says Dr. Jean-Loup Dervaux. Also increase your consumption of cooked and raw fruits and vegetables, whole cereals and think of drinking 2 to 2.5 liters of water per day. ”
Opt for mineral water rich in magenium , this micro-nutrient with a laxative effect: Donat Mg (1,060 mg / l), Hydroxydase (243 mg / l), Rozana (160 mg / l) or Hepar (119 mg / l).
Consume daily 30 g of fiber
“Try to consume 30 g of fiber per day,” says dietician Thérèse Ferrari. For this, eat two or three fruits. And especially apples, pears, peaches, plums, and mangoes.
Use fiber-rich vegetables such as leeks, celery, fennel, green beans, lettuce. You can also add a bit of wheat bran to your diet, very gradually. ”
Practice a soft endurance activity
Have enough physical activity, including patient tolerance: swimming, cycling, running. And, if possible, take a small digestive walk after meals.
If despite these dietary changes, you see no improvement, a doctor’s consultation is required.
A typical day of menus to combat constipation
Dietician Thérèse Ferrari, the author of 120 gourmet recipes for your digestive comfort (eds. Grancher), gives us her advice to adopt a daily anti-constipation regimen.
- One glass of fresh water or 1 prune juice or 1 tsp. Coffee olive oil on an empty stomach
- One tea or 1 coffee
- One yogurt or petit-Suisse or white cheese
- Two slices wholemeal bread or cereal or walnuts
- One teaspoon of honey.
- Anti-constipation lunch
- One raw vegetable seasoned with olive oil or walnuts
- 100 to 150 g of meat or fish
- 200 g vegetables or 100 g (after cooking) starchy sprinkled with a drizzle of olive oil
- Whole grain bread or cereal
- One yogurt or 1 fruit (1 orange or red fruits, which have a laxative action)
- Several glasses of water.
- One herbal tea
- One yogurt or 1 compete.
- Dinner for anti-constipation
- Soup or 1 rawness
- 200 g of vegetables or 100 g (after cooking) of starchy foods, according to what was
- taken at noon, drizzled with a drizzle of olive oil
- One protein supplement (fish skewer, scrambled egg with crab …)
- One little sweet flan or 1 cream caramel or 2 balls of lightened ice
- Several glasses of water.
- Fiber-based food supplements to improve transit
In the form of squares or capsules, some fibers can do you good if you suffer from constipation. But do not overdo it.
Chewing: these small squares rich in fibers of figs and rhubarb accelerate the intestinal transit. Just chew one square a day. Square transit, Gayelord Hauser, 7.20 € per box of 12 (indicative price).
To swallow: these capsules based on prebiotics (fructose-oligo-saccharides) and dietary fibers from tamarind, prune and apple pectin improve intestinal motility. Transition, Léro laboratories, 14.50 € per box of 30 capsules (indicative price).
A quarterly cure of probiotics
A deficiency in “good” intestinal bacteria can be palliated by taking probiotics if we choose the ad hoc strains. “The digestive tract of a healthy organism contains 80% beneficial flora and 20% potentially pathogenic flora,” says Dr. Bernard Saal, an allergist. But our intestinal flora can be disrupted.
“Insufficient chewing, excessive consumption of sugar, coffee, food denatured by antibiotics or artificial fertilizers as well as stress kill the right strains, which facilitate digestibility. But a less healthy digestion promotes the putrefaction which creates bloating. ”
Probiotics have beneficial effects on digestion: these bacteria improve the assimilation of lactose, regulate intestinal motility, allow to digest and absorb minerals and vitamins properly. But you have to choose the right strains.
“Prefer the Lactobacillus case, the Bifidobacterium lactis , the Lactobacillus acidophilus and Streptococcus thermophiles , says Dr. Saal. It is not recommended to take all the time. Better is a cure of one month per quarter, knowing that the first results are felt after eight to ten days. ”
Our selection of probiotics (indicative prices):
Bioprotus 7000, Carrara, 17.65 € the ten sachets.
Probiotic-Nut, D Plants, 23 € the 200 capsules.
Prolactik Force 15, Oligosanté, 28 € the 60 tablets.
Probiotics force 4, Helvediet, 14 € the 90 capsules.
In pharmacies and dietetic stores.