Constipation is a common digestive issue, often overlooked, but it's important not to neglect it, as it can lead to additional health problems such as bloating, fatigue, and abdominal pain. Fortunately, there are effective natural remedies to get sluggish bowel movements going again without resorting to harsh laxatives.
The main causes of constipation and how to identify them
Constipation can have several causes. Identifying the cause is essential for lasting relief.
Common causes of constipation:
• Diet low in dietary fiber
• Dehydration or insufficient water intake
• Lack of physical activity
• Chronic stress
• Taking certain medications (painkillers, antispasmodics, etc.)
The importance of fiber for restarting sluggish bowel movements
Soluble and insoluble fibers are your best allies for smooth intestinal transit.
Some tips for incorporating more fiber into your diet
• Fill half your plate with colorful fruits and vegetables
• Incorporate whole grains: oats, quinoa, brown rice
• Add legumes: chickpeas, lentils, kidney beans
Superfoods to effectively relieve constipation
Are you struggling to get enough fiber into your diet? Don't panic: some natural superfoods can give you a real boost.
Blond psyllium: an essential ally for regular bowel movements
Blond psyllium is a soluble plant fiber. When it comes into contact with water, it forms a soft gel that facilitates elimination without causing irritation.
Benefits of blond psyllium:
• Regulates transit
• Nourishes the intestinal flora (prebiotic effect)
• Reduces cholesterol
• Moderates appetite
👉 To be taken away from any medication and with plenty of water (minimum 1 large glass).
Flax seeds: a superfood to improve intestinal transit
Ground flax seeds are rich in fiber and omega-3. They promote smooth digestion and reduce inflammation.
Directions for use: 1 tablespoon morning and evening in yogurt, compote or smoothie, for 2 to 4 weeks.
Hydration: key to the effectiveness of fiber in intestinal transit
Fiber needs water to work effectively. Without proper hydration, its effect on digestion can be limited. Remember to drink at least 1.5 to 2 liters of water per day .
Do you find it difficult to drink plain water? Give it a subtle and fruity taste with a touch of our traditional fruit syrups : raspberry, strawberry, pomegranate, blackcurrant, elderberry, ginger…
Natural, tasty and without artificial flavors, they transform each sip into a true moment of pleasure, while supporting your well-being.
Moving to improve digestion: the impact of movement on bowel movements
Physical activity stimulates the intestinal muscles.
What activity can help digestion?
• 30 minutes of walking per day
• Yoga, stretching, gentle swimming
The movement activates the intestinal contractions necessary for elimination.
The best herbal teas to relieve constipation and improve digestion
Marshmallow: gently soothing the intestines
Marshmallow root has an emollient and protective effect. It soothes the intestinal lining and helps restore regular, painless bowel movements.
Marshmallow root tea recipe:
• 1 tbsp of roots
• 250 ml of water
• Simmer for 5 minutes, infuse for 10 minutes, strain
• Up to 3 cups per day
Digestive herbal tea: your new wellness routine
Our " Hello My Digestive Balance " herbal tea combines plants known for:
• Gently stimulate digestion
• Soothe bloating
• Support the liver and digestion
Ideal as a treatment or occasionally after a heavy meal, this infusion is your ally for light digestion and a more serene stomach.
What if stress was the cause?
We don't always think about it, but chronic stress can really slow down your digestion. When you're tense, your digestive system also slows down. Your gut and your brain are closely linked: when one is tense, the other follows.
So if you want to boost your digestion, start by calming your mind. Take some time for yourself, breathe, take a break.
Looking for natural solutions to help you relax?
Discover our dedicated article 👉 Reducing stress with plants
You will find herbal remedies to regain your inner calm… and soothe your stomach naturally.
Listen to your body for better digestion
Constipation is a signal your body is sending you. By listening to its messages and adopting natural solutions – a diet rich in fiber, hydration, medicinal plants, and exercise – you give your digestive system everything it needs to regain its balance.
Bonus: Find these tips in video format
🎬 Prefer a visual format? Discover natural remedies for a smooth digestive system in this YouTube video:
Sources:
- My Herbalism Bible – Michel Pierre and Caroline Gayet
- What if you learned to take care of yourself? – A practical guide to self-reliance – for 100% natural health , Sophie Lacoste, Mosaique-Santé Publishing
Under no circumstances should the information and advice offered on the MerveilleNature website be considered a substitute for a consultation or diagnosis made by a doctor or healthcare professional, who are the only ones able to properly assess your state of health.
