You have transit problems, and your social life becomes a real headache. You no longer dare to invite your friends too much, as for going out to dinner, it can turn into ordeal. So here's how to trick so that your social life remains a real source of pleasure, and that your intestinal transit does not suffer in any way.
The constipation. A benign illness but a real handicap! Especially when you want to go out, go to dinner with friends, to entertain, intestinal transit problems are a source of stress. To be quite clear and direct: we are constipated when we have a bowel movement less than three times a week, and the fecal evacuation is difficult (in medical jargon, we speak of "dyschezia").
Health concerns which are explained by a slowdown in transit through the colon, and dysfunction of the intestine.
Concretely, we do not manage to go to the toilet as often as necessary, the stomach swells, tightens, hurts, and flatulence can occur. In short, a really awkward situation, all the more so if you like to socialize.
To make your life (and transit) easier, we interviewed Corinne Fernandez, dietician-nutritionist and professor of nutrition. She gives us her advice on what to eat in society. So, situation by situation, follow our smart advice so that your social life remains a source of pleasure and not of anxiety.
3 food keys to fight against constipation
Corinne Fernandez explains to us: "You have to feed your microbiota to rebalance your intestinal flora. However, the microbiota feeds on various kinds of fibers, so it is necessary above all to favor a diet rich in fiber." To do this, of course, you have to focus on fruits and vegetables, but other foods such as legumes, dried fruits and unrefined products are of great help. In particular to help rebuild this famous intestinal flora but also for their laxative effect.
Nothing is worse for a constipated person than to deprive themselves of fat. Corinne Fernandez indicates: "Foods containing good fats will have a 'cholagogue' effect, (that is to say" which makes go "by playing on the biliary function, to summarize the idea, note). diets, especially those low in fat, which are not friendly with your intestines. " We focus on healthy fats like olive oil, almonds, walnuts and fish.
Finally very important as our expert in nutrition emphasizes: hydration. Why is this important? "Because drinking helps hydrate the intestinal mucosa and swell the fibers ingested. In fact, this will have an impact on the nature of the stool. Indeed, when you suffer from transit problems, the consistency of the stool also plays a role. a role in facilitating evacuation. And we must favor water loaded with magnesium such as Hepar® * natural mineral water ", explains our nutritionist-dietician.
Once you know all that, how do you actually eat in society, with your friends? What type of dish? What to take as an aperitif? And it is also a question of thinking about access to the toilets, because if the desire to go to small corners arises, it is important not to hold back and miss the boat! Here are some tips on how to be cunning and put all the advantages on your side.
The invitation to dinner at home
Inviting friends over for dinner at home remains the simplest solution because we control everything: the menu, the places in an emergency, we can slip away without being suspicious, we can even drink our Hépar® water. * discreetly, hop a little drink when you pass in the kitchen neither seen nor known …
The dish recommended by Corinne Fernandez: a black radish carpaccio, which will act on bile salts and have a cholagogue effect. All you have to do is cut a black radish into very thin slices, salt it so that it disgorges a little and becomes moist, add a dash of olive oil or sesame oil, and you're done! It can even be served as an aperitif.
Dinner at the restaurant
More complex, the invitation to a restaurant can be a real source of anxiety. Try to take the hand and offer to book for your group of friends. First you will have your hand in choosing a place where you know you can get to the lavatories without standing in line for two hours. In addition, you will have read the menu online to anticipate what you can eat. Either you know that the restaurant offers dishes that suit you, or you can possibly rebalance during the day. And as we know that Hepar® * helps us to regulate our transit, we swallow a drink or two before leaving and one or two when returning.
Corinne's recommended dish: More and more pulses are found on restaurant menus. So much the better! Prefer dishes based on lentils, hummus, dishes containing white beans. We still questioned our expert about flatulence concerns, here is her answer: "The flatulence problems will subside as you re-educate the intestinal bacteria", so chickpeas, are you chickpeas?
Dinner with friends
Try to be part of all the conversations and direct the discussions to go to someone's place rather than so-and-so. If dinner takes place at a friend's house you trust, you can tell her about your constipation problem, which will remain a secret. Another advantage? You know that the configuration of the premises means that the toilet door is not accessible from the dining room, and that you can go and relieve yourself in complete discretion if necessary. Finally, you can bring your Hepar® * water bottle and place it in the middle of the table. Be careful not to get stung!
Corinne's advice: Try to limit your intake of white bread, as it uses highly refined flours that contain less fiber than whole starchy foods. Without being asked, take the initiative to bring a whole grain bread or a very artisanal sourdough bread, coming from a new generation bakery. Guaranteed success!
A picnic, really?
The picnic is the case that can become problematic. Especially if you want to go to the toilet. Unless you are sure that you have easy access to the toilets of an equestrian center or a nearby refreshment stall, if you are in doubt because of this problem, refuse! If access to the bathroom is less of an issue than the menu itself, then go ahead and bring what is important to you to do yourself a favor. Not to mention that there, you take your favorite water, your cherry tomatoes, your fruits …
The dishes recommended by Corinne Fernandez: “Rice or cooked pasta makes a great salad base. After cooking and cooling, the starch they contain 'gelatinizes' and acts like a fiber. This starch will feed the good bacteria your gut needs. for semi-complete or whole rice and pasta and add tomatoes, raw zucchini, cucumber, olives … and don't forget olive oil! "
The transit-friendly barbecue!
During a barbecue, access to toilets is never really a problem, especially since when everyone is in the garden, you will slip away without anyone paying attention.
In terms of food, what are you going to be able to consume? Balance the kebabs, sausages, or prime rib. To do this, combine them with slices of zucchini, aubergines previously disgorged so as not to be too dry, peppers, tomatoes cut in half. Bring some fruit, for example peaches or melon are sources of fiber and help to hydrate.
The dish recommended by Corinne: As we told you above, dried fruits are products rich in fiber, and also contain sugars with beneficial effects for your concern. Provided of course not to abuse it either. It's all about the balance! "Think of the prunes that are cooked wrapped in a thin slice of breast, on small spikes. In this way, you will combine fiber, quality sugars, and fat intake, a winning combo!"
The nutritionist-dietician Corinne Fernandez answers yes! "The caffeine in coffee has a laxative effect, accelerating and stimulating transit. In summer, you can opt for a coffee on the terrace. On the other hand, be aware that tea promotes constipation."
Corinne Fernandez is uncompromising: "Alcohol should be avoided because in any case, it harms good intestinal health, with a deleterious impact on the good bacteria, as well as on the smooth muscles of the colon. It is a aggressive product which can damage them. "
The nutrition expert indicates that "juices rich in sorbitol such as cherry, pear, prune, apple juice are interesting. The good idea, prepare a glass half fruit juice, half magnesian water to avoid to drink too sweet and preserve the beneficial effect for transit. " The best, a juice freshly squeezed in the centrifuge, which preserves the fibers.
Yes according to Corinne Fernandez! She says: Eating chocolate can be good for fighting constipation. "As long as it is quality dark chocolate, at least 70% cocoa. Cocoa contains fiber and magnesium. At the rate of 2 squares per day, it's perfect!".
Your special transit bibliography
- Recipes and menus for constipation, by Cédric Ménard, a book that compiles many easy and practical recipes to facilitate transit, and a month of menus so you don't have to worry! € 18.50 on Amazon.
- The discreet charm of the intestine, by Giulia Enders at Actes Sud editions. A best-seller whose success is widely justified, which explains to us how the intestines are an important organ for the body. Very accessible and erudite, you learn a lot of things there. This book is particularly useful for people suffering from constipation and other transit disorders. € 21.80 at Amazon
- Free your intestines, by Bernadette de Gasquet, at Marabout Poche. Bernadette de Gasquet is an ultra-benchmark person when it comes to doing good to your stomach, from a gynecological, muscular or digestive point of view. It sheds a clear scientific light and provides a lot of advice and gentle exercises to practice on a daily basis to do yourself good. € 6.90 at Amazon
And to go further, we recommend
> to consult the Hépar® * site dedicated to transit, it is full of good advice.
> listen to the podcast
(podcast link on the platform)
Article written in partnership with Hépar® *
* Hepar® can be laxative. We recommend that you drink 1L of Hepar® per day as part of a varied and balanced diet and a healthy lifestyle.