According to the official website of the Social Security: “constipation is defined by a decrease in the frequency of stools associated with difficulty in passing them. A distinction is made between transient constipation and chronic constipation for which a cause is sought. Different causes can explain occasional and/or chronic constipation.
The causes of occasional constipation
If you are not used to having difficulty passing stools, this can be very disabling and cause annoying abdominal pain. A change in your lifestyle may be the cause of this sudden constipation. such as travel, stress, hospitalization or a change in diet. Pregnant women can also suffer from constipation, especially in the last trimester of pregnancy. Some medications can have the side effect of causing temporary constipation. In addition, holding stool can cause constipationeven an anal fissure.
The causes of chronic constipation
The chronic constipation is usually multi-factorial. It can be a lack of physical activity, a specific diet, a disease such as functional colopathy or irritable bowel syndrome. Other pathologies can explain chronic constipation:
- Diabetes ;
- Parkinson’s disease ;
- Multiple sclerosis ;
- colorectal cancer;
- The Depression.
Whether it is occasional or chronic, certain gestures can relieve patients by facilitating the elimination of stools.
Constipation: what to do
According to nutritionist Raphaël Gruman: “it is important to drink plenty of water, 2 liters a day including 1 liter of water rich in magnesium. In addition: physical activity to strengthen the abdominal strap. Walking (or running) to promote peristalsis (muscle contractions allowing the progression of stool in the intestine). Can also massage your stomach or put on a hot water bottle on the stomach to relieve abdominal pain related to constipation.”
On the food side, certain foods with laxative properties help eliminate bowel movements faster and avoid constipation.
“Fruit like prunes, bananas, blackberries, apples, dates, figs, rhubarb, or even kiwi are rich in fiber and water. The fibers are either soluble and form a gel in the colon which lubricates or insoluble and in this case, they increase the volume of the stools to make them progress more quickly in the colon” specifies the nutritionist Raphaël Gruman.
Like fruits, some vegetables are also high in fiber and water. This is particularly the case of spinach, zucchini and carrots.
Fatty substanceslubricate the colon and facilitate bowel movement“says nutritionist Raphaël Gruman.
“Whole grains are laxatives due to their fiber content“explains Raphaël Gruman, nutritionist and ambassador of Medisite.
“Coffee stimulates acidity and in particular two molecules produced by the body: gastrin and chlorogenic which accelerate intestinal transit” explains our expert nutritionist.
Fruit juices, in particular grapefruit juice for its fiber and water content and the acidic aspect of the drink, allows the stool to be eliminated more quickly” notes Raphaël Gruman.
Yogurts are also laxative according to the nutritionist. It is advisable to consume at least two a day.
“The Magnesium-rich waters promote intestinal peristalsiswhich promotes the progression of stool in the colon” concludes the nutritionist.