Constipation: Eat fiber!

A passing stress, a change in eating habits, a journey, inadequate hydration … may cause temporary constipation. Food, medicines, natural solutions: what works to regain normal transit and a soothed belly.

Constipation: Eat fiber!
Constipation: Eat fiber!

The constipation is defined by an insufficient number of bowel movements, less than or equal to three per week, or too compact stools. This is often the case when one does not drink enough, and one eats too little fiber.

Some medications may also induce constipation, especially analgesics based on codeine or tramadol.

The diet that soothes constipation

Drink at least 1.5 liters per day

It is above all to drink more, “at least 1.5 liters per day, counting water, tea, coffee …”, says Julie Delorme, dietician nutritionist.

A study published in January 2014 indicates that drinking one liter a day of Hepar improves the transit in 37.5% of the women, whereas a more mineralized water is effective in 21.1% of them.

This consumption also reduces the proportion of hard stools and increases the number of normal stools after four weeks.

Put more fiber into your plate

The second recommendation is to put more fiber on its plate, even if it is to be reintroduced gradually if one has lost the habit of eating it. Read also: The virtues of fibers.

Vegetables, fruits, whole grains, legumes, oat bran, psyllium, it is better to begin by varying the sources of fibers, and by small amounts that will be increased little by little.

In emergency, laxative medicines

The so-called osmotic laxatives modify the distribution of water in the intestine and thus improve hydration of the stool (Lactulose, Macrogol).
That called ballast increase their volume and make them less hard (Mucivital, Psylia, Para psyllium, Spagulax, Transilane).
Both types can be taken long term because they do not irritate the intestinal mucosa. Based on sugar, ispaghul fibers or psyllium, their only risk is to increase the feeling of bloating.

“In the form of powder, the plant fibers do not dilute; they disperse in water. It is not necessarily pleasant to swallow, ” says Imene Sahraoui, pharmacist. They are nevertheless preferable to stimulant laxatives (Dulcolax, Contralax, Pursennide).

“By inducing a major water call at the internal level, they stimulate peristalsis of the digestive tract and cause the stool to progress.

“However, they treat so well constipation that some people take the habit of making it long, increasing the risk of dehydration and that of cardiac disorders due to the leak of potassium unknowingly,” notes the pharmacist , Which therefore recommends them “as a last resort, one to two tablets maximum per day, and no more than three days a week. ”
Read also: Self-medication: 8 laxatives against constipation

The belly massage, a natural solution

Move, walk, 30 minutes a day ideally, and massage his stomach. “A simple gesture that everyone can do, without contraindication, stimulates the motor functions of the intestine and mechanically helps the progression of the food bolus, ” says Xavier Dufour, masseur-kinesitherapist.

How to do?

On the belly, apply small circular pressures with the hand, clockwise, starting at the bottom right.

Go up to the ribs, pass left side, then bottom left, return to the starting point until relieving the colon. Read also: Find a good belly thanks to a good diet.
To do rather at home or the toilets.

When to consult?

“If the disorder lasts more than a week, if there is blood in the stool, fever, pain only in the lower abdomen or lower back, or a significant weight loss observed in a few days, It is necessary to consult, encourages Imene Sahraoui, pharmacist. Constipation associated with a large abdominal distension, a hard stomach, is not managed either in the dispensary. “