4 natural solutions for constipation
Constipation, episodic or chronic, affects mostly women and the elderly. If drinking water and eating prunes remain practical solutions, there are others to restart a lazy transit.
Psyllium, a natural and well-tolerated laxative
In which case? This natural ballast laxative is non-irritating and well-supported, even by the fragile intestines. You can use it in the event of chronic constipation.
Why does it help? “It is soluble fibers weigh down the stools because they retain water. They also stimulate the production of gases essential to the traction of the digestive tract, ” explains Dr. Guillaume Cargill.
How to use it? In pharmacies, there are sachets of powder to dilute in a glass of water ( para psyllium, psylia , spatula ). You can also find it in the form of powder or seeds to crush. Take one teaspoon in a large glass of water, two to three times a day.
Count two to three days to note an improvement. You can use it over several weeks “because it is not dangerous over the long term. The only risk, as with any excess fiber, is to cause diarrhea or gas, ” says Dr. Cargill.
Oat bran, to speed transit
In which case? In the case of temporary constipation, and if you do not suffer from intestinal problems in reasonable time.
Why does it help? The oat bran is rich in soluble fiber which accelerates the transit quickly, increasing the volume of the bolus and stimulating intestinal contractions. It also contains insoluble fibers, more aggressive for the intestines.
How to use it? Consume one tablespoon a day, according to your tolerance, sprinkle in a yogurt, a compote …
“But be careful, do not exceed a week to ten days of treatment, because it can then become irritating! Avoid it if your intestines are fragile: it increases the risk of gas, bloating and abdominal pain, ” says Dr. Cargill.
Do not use it before adolescence.
An abdominal massage to revive the intestines
In which case? When constipation is mild, with bowel movements every two or three days. This type of massage can also accompany other treatments and be performed in children.
Why does it help? Massaging the abdomen promotes the revival of movements of our intestines that expel food.
How to do? Massage your belly twice a day, for at least 5 minutes, palm well flat, forming large circles the navel in a clockwise direction, that of digestion. Exert more and more pressure.
Ideally, lie on your back, if not, stand upright. You can use a neutral vegetable oil (e.g., macadamia, hazelnut) and add, in the adult, a drop of essential oil of tarragon and ginger, to the digestive virtues.
Probiotics, in background treatment
In which case? When constipation is associated with bloating, gas, and painful digestion. “This is a good solution when the bowel is too fragile to tolerate prunes or in the case of irritable bowel syndrome, ” says Dr. Guillaume Cargill.
Why does it help? “Probiotics have a global action on intestinal functions,” says the gastroenterologist. They rebalance the disturbed flora in the case of chronic constipation; they increase the useful gases and the volume of the microbiota, which increases the frequency and the size of the stools.
How to use them? “You have to choose products that contain no more than two or three strains, with a concentration between 1 and 10 billion ferments per unit of intake,” advises Dr. Cargill. Prefer the Bifidobacterium (bifidum, infantis) or Lactobacillus (rhamnosus, acidophilus) strains, for a minimum of 20 to 40 days.