Choosing the right foods to add to or remove from your daily diet can help improve bowel movements and prevent constipation. However, you should never hesitate to seek medical advice, as constipation is not always linked to a poor lifestyle and can be caused by more serious conditions. Some natural solutions can help address the issue, though it’s important to identify the underlying cause.
It is a health issue that is less often discussed, yet it affects a large number of people. More than one in ten adults, according to statistics, and even more than one in three among those over 60 report chronic constipation. Including those who suffer from occasional constipation, the number of people affected by this digestive trouble is particularly high. But how can you combat it effectively and naturally without necessarily turning to medication laxatives?
Understanding the causes of constipation: beyond lifestyle
People with constipation are often criticized for their lifestyle. Constipation is indeed aggravated, or even caused, by a diet low in fiber coupled with poor hydration and a lack of exercise. Improving these factors is therefore excellent for bowel movement and, above all, beneficial for overall health.
The case of chronic constipation
But there are individuals who suffer from chronic constipation despite a balanced lifestyle and diet. This is sometimes referred to as “lazy bowel syndrome,” or “gastroparesis” for the more scientific term. It is a real digestive disorder with potentially serious causes, and you should at a minimum consult a healthcare professional.
Important disclaimer (E-E-A-T): In the most serious cases and after consulting a doctor or pharmacist, constipation can be treated occasionally with medications, namely laxatives. Prolonged self-medication should be avoided to prevent colon dependence.
The best foods and natural laxatives to boost transit
You should take the initiative: certain foods can facilitate bowel movements and thus reduce the risk of constipation. They can act as effective natural laxatives in daily life.
Agen prunes: the indispensable remedy
One of them, the most effective and widely known, remains Agen prunes. Rich in fiber, they contain dihydroxyphenylisatin to actively stimulate intestinal contractions, as well as sorbitol and phenolic compounds with gentle laxative properties.
The dosing protocol: For maximum effectiveness, consume 3 to 4 prunes in the morning on an empty stomach, or soak them in a glass of water overnight before drinking the juice and eating the fruit upon waking.
Apple, pear, and rhubarb compotes
Apple, pear, and rhubarb compotes are also foods that can greatly help fight constipation, as do fresh fruit juices, especially freshly squeezed grapefruit juice in the morning.
Long-term dietary routine allies
Less effective in the short term but essential to incorporate sustainably into your daily diet:
- Raw or minimally heated oils, and especially extra-virgin olive oil.
- Whole grains (whole wheat bread, brown rice, oats) for optimal fiber intake.
- Yogurt and probiotic-rich fermented dairy products.
- Dried fruits (figs, apricots).
Diet and constipation: pitfalls and foods to avoid
Conversely, when dealing with constipation, there are foods better left out of your plate temporarily: white rice, quinces, raw grated apples, cocoa and chocolate, or bananas and cooked carrots. They can slow down gut transit and may worsen or prolong passive constipation.
Eco-friendly bonus: Chia and flax seeds, the zero-waste, local option
To enrich your diet while embracing an eco-responsible approach, consider flax seeds (local) or chia seeds. They are true concentrates of mucilages (soluble fibers that swell when in contact with water) and act as a natural lubricant for the digestive system.
How to use: Let a tablespoon of ground flaxseed or chia seeds swell in a glass of water or in your homemade compote for 15 minutes before consuming. A gentle, zero-waste, and highly economical way to care for your microbiome.
What to remember
- Fiber and hydration are essential for smooth transit.
- Prunes remain one of the most effective natural laxatives.
- Chia and flax seeds can improve digestive comfort.
- Medicinal laxatives should be used only occasionally.
- Chronic constipation requires medical advice.
