Are you prone to constipation? Start by reviewing your diet! With Dr. Eric Menat, doctor and homeopath, Top Santé reviews the best laxative foods.
Bad eating habits, meals eaten in a hurry without proper chewing, physical inactivity, insufficient hydration, taking medication: causes of constipation stem from multiple factors.
THE stress also comes into play to explain intestinal problems in general. However, a disturbed intestinal transit opens the way to more or less painful consequences on a daily basis: stomach pain, bloatingetc… To remedy this, the solution first involves a revision of its base.
Constipation: are you eating enough fibre?
THE fibers should be included at all meals, to arrive at a daily consumption of 30 to 45 g. But we are still far from it. According to the Inca 3 study published in 2017 by ANSES (National Agency for Food, Environmental and Occupational Health Safety) the French only consume 16g. Dietary fibers are polysaccharides, i.e. substances from the carbohydrate family, which pass through the digestive tract without being absorbed or digested.
” They are found in the vegetables(fresh or dried) raw vegetablesTHE cereals complete. But caution. We must go gradually, that is to say, do not go from nothing to a lot. Otherwise, you can be exposed to undesirable effects such as bloating and diarrhea. In addition, some sensitive intestines sometimes tolerate them badly! says Dr. Eric Menat, doctor and homeopath in Muret in Haute-Garonne. But to make the fibers digestible, it is enough to consume cooked fruits and vegetables. Cooking has a softening effect.
“ Wholemeal bread or oatmeal in the morning, vegetables and/or raw vegetables for lunch, soup or salad with whole grains and/or pulses in the evening. It is the ideal program on a daily basis to restore the disturbed transit adds the specialist.
Concretely, what are the foods to favor? Answers in pictures.
© Shutterstock / pbd Studio
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Wholemeal bread
5 slices of this type of bread provide 10 g of fibre, i.e. one third of the recommended daily minimum. Nothing to do with the white baguette and its 2.5 per 100g.
© Shutterstock / Nitr
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kiwi fruit
100g of kiwi provides 3g of fiber. 2 kiwis weigh around 300g. Which means that by including them in your daily intake, you are already at 9g.
© Shutterstock / luigi giordano
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Dry vegetables
A plate of 100g of lentils, white or red beans, cooked chickpeas guarantee a contribution of 10g of fibers. A large quantity to quickly reach the recommended daily quota.
© Shutterstock / Losangela
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Quinoa
6 tablespoons of cooked quinoa contain 10 g of fiber. Mixed with vegetables in a salad or in a hot dish, it is the ideal anti-constipation recipe.
© Shutterstock / MaKo-studio
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The peas
100 g of peas provide 6 g of fibre. They can be mixed with brown rice to have a high fiber quota.
© Shutterstock / Tatiana Bralnina
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The dried fruit
Prunes with more than 5g of fiber per 100g are often recommended in case of repeated bouts of constipation. But dried apricots also have an interest because they contain 7 g of fiber.
© Shutterstock / vvoe
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wheat bran
20 g of wheat bran equals 8 g of fibre. It can thus easily be sprinkled on salads or incorporated into bread or cake recipes.
© Shutterstock / K321
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Chia seeds
10 g of these seeds provide 2 to 3 g of fibre. Think of chia pudding if you have no idea for breakfast: these seeds are soaked in classic or vegetable milk the day before. The next day we add fresh fruit or coulis. The preparation will have the consistency of thick cream or flan.
© Shutterstock / Spalnic
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Olive oil
For the bravest, a tablespoon of olive oil taken in the morning on an empty stomach triggers bile secretion which will promote transit.