If it is not the consequence of a pathology requiring medical treatment, constipation can be relieved by natural remedies and a simple change of habits. Diet, good hydration and coffee consumption are sometimes enough to alleviate the problem.
1. Relieve constipation with a high-fiber diet
As indicated in the medical journal Alimentary Pharmacology and Therapeutics, choosing foods rich in dietary fiber often helps promote intestinal transit. Dietary fiber has an impact on the volume and texture of stools, making them easier to pass. However, the meta-analysis points to the fact that certain studies demonstrate the opposite: increasing fiber intake in the diet would worsen constipation in certain people or would not resolve problems of bloating, gas or abdominal pain. This is simply explained by the fact that, when it comes to intestinal transit, not all dietary fibers are equal. It is indeed necessary to distinguish between insoluble fibers and soluble fibers:
- Insoluble fiber, which you will find in particular in wheat bran, vegetables and cereals, increases the volume of stools and contributes to better intestinal transit.
- Soluble fibers, which are rich in oat bran, barley, nuts, beans and legumes, are hydrophilic (they absorb water) and help soften the stools.
The best solution to relieve constipation is to consume soluble, non-fermentable fibers, and in particular psyllium, a plant used in herbal medicine. The ideal is therefore to consume soluble and insoluble fiber, and to take a food supplement based on psyllium. The foods richest in fiber and having a positive impact on constipation are whole wheat, barley, chickpeas, lentils, split peas, raspberries, pears, chia seeds, avocado, artichoke hearts, Brussels sprouts, whole grain bread, prunes.
2. Relieve constipation with sparkling water
Hydration has a direct influence on intestinal transit, as pointed out in the article Water, Hydration and Health, published on the National Library of Medicine website. People who don’t drink enough water are more likely to suffer from constipation. The study Carbonated beverages and gastrointestinal system: between myth and reality, published on the same site, indicates that drinking sparkling water could have a beneficial effect on constipation. Be careful, however: the study in question insists on the fact that you should drink sparkling or recarbonated water, but not sugary sodas, which on the contrary have a negative impact on intestinal transit and digestion, and tend to worsen constipation. If you suffer from irritable bowel syndrome (also called “functional colopathy”), prefer plain water: in fact, sparkling water can aggravate the most disabling symptoms. In conclusion, make sure you drink enough if you are often constipated, and preferably sparkling water, if you have no concerns about functional colopathy.
3. Relieve constipation by drinking coffee
The medical journal FEMS Microbiology Letter, in the study Influence of coffee (Coffea arabica) and galacto-oligosaccharide consumption on intestinal microbiota and the host responses, explains that coffee consumption can promote the evacuation of stools. This is because caffeine stimulates the muscles of the digestive system more effectively than plain water and decaffeinated coffee. In addition, the tiny amounts of soluble fiber contained in coffee also have a preventive action on constipation, because they have an impact on the balance of bacteria in the microbiota. However, in this case too, people who suffer from irritable bowel syndrome should be careful about their coffee consumption, which can tend to worsen their symptoms.
4. Relieve constipation with exercise
The meta-analysis Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials, published by the National Library of Medicine, shows how physical activity improves intestinal transit and relieves constipation. Sedentary lifestyle tends to aggravate the problem. Doctors advise doing regular (at least half an hour a day) moderate-intensity exercises, such as walking, swimming or cycling.
Sources
- Systematic review with meta-analysis: effect of fiber supplementation on chronic idiopathic constipation in adults, Alimentary Pharmacology and Therapeutics, May 2016
- Influence of coffee (Coffea arabica) and galacto-oligosaccharide consumption on intestinal microbiota and the host responses, FEMS Microbiology Letter, June 2013
- Carbonated beverages and gastrointestinal system: between myth and reality, National Library of Medicine, December 2009
- Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials, National Library of Medicine, March 2019
- Water, Hydration and Health, National Library of Medicine, August 2011
Read also :
⋙ Bloating, constipation, diarrhea: 5 natural solutions for optimal transit
⋙ 10 foods rich in fiber that promote transit
⋙ Digestion, transit: drinking water in the middle of meals, is it recommended?