Constipation: Natural remedies for a more peaceful digestive system
Constipation is a common digestive disorder, 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 kickstart a sluggish transit without resorting to aggressive laxatives.
The main causes of constipation and how to identify them
Constipation can have several origins. Identifying the cause is essential for lasting relief.
Frequent causes of constipation:
• Diet poor in dietary fiber
• Dehydration or insufficient water consumption
• Lack of physical activity
• Chronic stress
• Taking certain medications (painkillers, antispasmodics, etc.)
The importance of fiber for a sluggish bowel transit
Soluble and insoluble fibers are your best allies for smooth bowel transit.
Tips for incorporating more fiber into your diet
• Fill half your plate with colorful fruits and vegetables
• Include whole grains: oats, quinoa, brown rice
• Add legumes: chickpeas, lentils, kidney beans
Superfoods to effectively relieve constipation
Having trouble getting enough fiber on your plate? Don't panic: some natural superfoods can give you a real boost.
Blond psyllium: an essential ally for regular transit
Blond psyllium is a soluble plant fiber. In contact with water, it forms a soft gel that facilitates evacuation without irritation.
Benefits of blond psyllium:
• Regulates transit
• Nourishes 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 facilitate smooth transit and reduce inflammation.
Instructions for use: 1 tbsp morning and evening in yogurt, compote, or a smoothie, for 2 to 4 weeks.
Hydration: key to the effectiveness of fiber in intestinal transit
Fibers need water to act effectively. Without proper hydration, their effect on transit can be limited. Remember to drink at least 1.5 to 2 liters of water per day.
Having trouble drinking plain water? Give it a subtle, fruity taste with a touch of our traditional fruit syrups: raspberry, strawberry, pomegranate, blackcurrant, elderflower, ginger...
Natural, tasty, and without artificial flavors, they transform every sip into a true moment of pleasure, while supporting your well-being.
Moving to improve digestion: the impact of movement on transit
Physical activity stimulates intestinal muscles.
What activity to help digestion?
• 30 minutes of walking per day
• Yoga, stretching, gentle swimming
Movement activates the intestinal contractions necessary for elimination.
The best herbal teas to relieve constipation and improve digestion
Marshmallow and mallow: gently soothe the intestines
Marshmallow root and mallow flower are two plants with emollient and protective properties, ideal for calming intestinal mucous membranes and restoring regular transit without pain.
Benefits:
- Soften and soothe digestive irritations.
- Promote fluid and comfortable transit.
- Support intestinal health thanks to their natural anti-inflammatory properties.
Constipation Herbal Tea: your natural ally for optimal intestinal comfort
Discover our Constipation Herbal Tea, specially designed to relieve constipation and soothe the digestive system. This gentle and effective blend of medicinal plants offers a delicious and comforting infusion, ideal for supporting your daily intestinal well-being.
Benefits:
- Helps relieve constipation and digestive discomfort
- Promotes gentle and regular digestion
- Soothing and softening properties for the intestine
- 100% natural infusion, without artificial flavors
Ingredients:
- Rowan (flowers and fruits): Promotes intestinal transit and supports digestive comfort.
- Sloe (fruits): Helps relieve digestive discomfort and occasional constipation.
- Mallow (flowers and leaves): Softens and soothes the intestinal lining, calms digestive irritations.
How to prepare?
Pour 1 to 2 teaspoons of plants into hot water. Let infuse for 10 to 15 minutes and enjoy hot.
Cure tips:
Drink 1 to 2 times a day for optimal comfort.
💡 Ideal as a complement to a fiber-rich diet and good hydration!
What if stress is the cause?
We don't always think about it, but chronic stress can really slow down your transit. When you're tense, your digestive system also pauses. Your gut and your brain are closely linked: when one is tense, the other follows.
So if you want to restart your digestion, start by calming your mind. Take time for yourself, breathe, take a break.
Looking for natural solutions to relax?
Discover our dedicated article 👉 Reduce stress with plants
You'll find plant-based remedies to regain your inner calm… and naturally relieve your stomach.
Listen to your body to digest better
Constipation is a signal your body is sending you. By listening to its messages and adopting natural solutions – a fiber-rich diet, hydration, medicinal plants, and movement – you give your digestive system everything it needs to regain its balance.
Bonus: find these tips in video
🎬 Prefer a visual format? Discover natural remedies for a calm transit in this YouTube video:
Sources:
- My Herbalism Bible – Michel Pierre and Caroline Gayet
- What if you learned to heal yourself? – Practical autonomy manual – for 100% natural health, Sophie Lacoste, Éditions Mosaique-Santé
Under no circumstances should the information and advice offered on the MerveilleNature website replace a consultation or diagnosis made by a doctor or health professional, who alone are able to adequately assess your state of health.
