6 remèdes naturels contre la constipation

What is constipation?

Si vous avez du mal à aller à la selle - ou si vous n'y allez pas aussi souvent que d'habitude - vous ressentez probablement de la constipation.

Symptoms of constipation include:

• Pooing fewer than 3 times a week - or less than usual.

• Your poo is dry, hard or lumpy.

• Having to strain - and feeling pain - when pooing.

• Feeling like your tummy hasn't fully emptied.

• Tummy ache, bloating or feeling sick.

What might cause constipation?

La constipation peut survenir pour de nombreuses raisons - celles-ci incluent :

Avery Zenker, a registered dietitian based in Ontario, Canada, explains certain foods can lead to constipation such as:

• Produits laitiers.

• Viande rouge.

• Refined grains.

• Chocolat.

• Some artificial sweeteners.

• Unripe bananas.

Elle dit aussi que certaines habitudes alimentaires peuvent également contribuer aux symptômes, notamment :

• Eating too late at night.

• Frequent snacking.

• Eating too large meals.

Alyssa Pacheco, a registered dietitian from Greater Boston, USA adds that certain medical conditions or medicines may cause constipation or make it worse.

Some examples of these are:

• Pain medicines.

• Antidépresseurs.

• Antacids - for example, Tums.

• Iron supplements.

"Constipation is also common during pregnancy due to natural hormone shifts," she says.

What are the most effective natural remedies for constipation?

You can ease constipation by making small adjustments to your diet and lifestyle. While this might not always work straight away, you should notice some improvements within a couple of weeks.

1. Add more fibre to your diet

Une façon de gérer et de réduire votre risque de constipation est de eat more fibre.

According to gastroenterologist, Dr Asma Khapra, Gastro Health, Virginia, USA, you should ideally consume around 25-35 grams of fibre a day.

She says: "Bran, prunes and kiwi are especially good for improving constipation."

Samantha Turner, registered dietitian nutritionist, OakStone Health and Nutrition, Virginia, USA explains that high-fibre foods include fruits, vegetables, whole grains, beans and legumes, and nuts and seeds.

2. Top up on fluids

Essayez de boire environ 6 à 8 verres de liquide par jour. L'eau est préférable, mais le lait écrémé et non sucré tea or coffee les sources contribuant également se trouvent dans des limites plus sûres.

Pachecho says drinking plenty of the right things helps keep things moving through your digestive tract. It will also help keep your poo softer and easier to pass.

3. Exercise regularly

Adding exercise to your daily routine can help you poo more regularly.

Khapra says: "Your colon - the part of your body where waste is formed - like other muscles in the body, responds to exercise. Sometimes a tummy massage can help encourage the movement of food through your digestive system."

Turner adds that even something as simple as a brisk 30-minute walk can stimulate digestion.

4. Increase your sorbitol intake

Fruits containing sorbitol - a naturally occurring sugar alcohol - can have a laxative effect on your tummy. Pacheco says this might provide gentle relief from constipation compared to over-the-counter laxatives.

Michelle Routhenstein, diététicienne en cardiologie chez EntirelyNourished.com, déclare que including probiotics - comme le kéfir ou la choucroute - dans votre alimentation peut aider à établir une routine digestive régulière.

Khapra and Avery add that magnesium supplements and psyllium husk - a type of soluble fibre - can also ease constipation.

5. Warm drinks and relaxation may help

Boissons chaudes - en particulier celles contenant de la caféine telles que le café - peut aider à stimuler le système digestif et à traiter les symptômes de la constipation.

Turner says: "Drinking a cup of warm water with lemon juice and taking one teaspoon of olive oil on an empty stomach can also provide relief."

6. Relax

Le stress peut contribuer à la constipation. Zenker dit que lorsque le corps est dans un état de stress de "combat, fuite ou paralysie", il ne dirige pas autant d'énergie vers la fonction digestive. L'état plus détendu de "repos et digestion" est le meilleur pour la digestion.

Manque de sommeil - ou des changements dans les habitudes de sommeil - peuvent augmenter la probabilité de constipation. Si possible, terminez votre dernier repas au moins deux heures avant le coucher.

When should you seek medical help?

If your constipation lasts for more than two weeks, then it's time to see your doctor or pharmacist.

Routhenstein says that constipation could sometimes be a symptom of a medical condition such as irritable bowel syndrome (IBS), hypothyroidism, neurological disorders - such as Parkinson's disease - or an issue with your colon, such as diverticulosis.

She advises you to seek medical help if your constipation is accompanied by the following symptoms:

Turner adds that long-term constipation could also be a sign of bowel obstruction or cancer.

If you're having constipation, don't worry. It's a common condition. Try these remedies first, but if your symptoms don't improve within a few weeks, speak to your doctor or pharmacist. If you have any of the above symptoms, it's best to seek immediate medical advice.