Stomach aches, bloating, constipation…. A disordered intestinal transit can play bad tricks! Although benign in the vast majority of cases, the inconveniences associated with accelerated or slowed transit can prove to be bothersome on a daily basis. Fortunately, there are natural and effective solutions to quickly regain regular transit.
INTESTINAL TRANSIT, WHAT IS IT?
Our intestinal transit is linked to our digestion . It describes the work done by our small intestine and colon to move stomach contents to the rectum, where it is eliminated as stool.
The French National Society of Colo-Proctology (SNFCP) considers that intestinal transit is normal when stool evacuation varies between 3 stools per day and 3 stools per week.
However, the intestinal transit is easily disturbed. It happens that the muscular contractions which allow the progression of food in the digestive tract (intestinal peristalsis) are too weak or on the contrary, too intense. The food then moves too slowly or too quickly, which can lead to constipation or diarrhea.
THE DIFFERENT DISORDERS OF INTESTINAL TRANSIT
The constipation
Constipation corresponds to a slowing down of intestinal transit. Certain categories of people are more affected: women, pregnant women and the over 55s. Its definition is simple: there is constipation if you have a bowel movement less than 3 times a week for several weeks. Sometimes this definition may vary. If you go to the bathroom every day and have difficulty passing stools leaving you feeling bloated , it could also be constipation. Most often, constipation is due to lifestyle: an unbalanced diet, poor hydration or a lack of sporting activity.
Diarrhea
Unlike constipation, diarrhea is a transit that is too rapid . Most diarrhea is short-lived. They can be linked to viral infections (such as gastroenteritis) or to microbial infections due to food contaminated by bacteria or particular sanitary conditions (such as turista). With regard to chronic phenomena, the causes are more varied. They can be infectious, stress -related, or specific bowel disorders like irritable bowel syndrome.
irritable bowel syndrome
Irritable bowel syndrome (or irritable bowel) is a disturbance in the normal functioning of the colon . Without gravity, it would affect 5% of the adult population and 3 women for 1 man according to the French National Society of Gastro-Enterology (SNFGE) .
Spasm-like stomach aches and bloating are among the common symptoms of this disorder, along with diarrhea and constipation (sometimes alternating). It also happens that false urges to go to the saddle or an incomplete evacuation lead to discomfort in the abdomen.
We now know that stress is one of the causes of this dysfunction, as well as a diet rich in gluten and lactose.
HOW TO PROMOTE A GOOD INTESTINAL TRANSIT?
A healthy diet
A good intestinal transit depends above all on a healthy diet. On a daily basis, adopt some good reflexes. As a priority, reduce fats, excess alcohol and processed foods. If your transit is sluggish, choose products rich in fiber, which can be found in many foods such as green vegetables, dried fruits, cereals or wholemeal bread. The fibers have several qualities: they retain water, increase the volume of the stools, accelerate the transit and stimulate the contractions of the intestine.
To have a good transit, it is also important to take the time to eat. When we eat too quickly, the body swallows air, which can lead to bloating and aerophagia.
Good hydration
Drinking well is essential! Whether to soften the stool and facilitate its expulsion in case of constipation, or to compensate for dehydration in case of diarrhea, it is recommended to drink at least 1.5 L of water per day.
Regular physical activity
Some sports are recommended to regain intestinal comfort. This is the case with swimming, which gently strengthens the abdominal strap without overworking the lower back. Sports where you run and jump are also very beneficial for the intestine: basketball, volleyball, handball… Brisk walking also helps to restore quality transit. The repeated contractions of the muscles of the thighs, legs and pelvis perform a deep internal massage of the intestinal mass and regulate digestion.
Food supplements and probiotics
In addition to a diet rich in fruits and vegetables, supplementation with targeted natural active ingredients can be useful for improving intestinal transit. Formulated by Laboratoire Lescuyer, BACTIVIT TRANSIT is a dietary supplement that helps improve intestinal functions by increasing stool frequency. Its formulation contains lactic ferments and chicory inulin, recognized for its benefits on transit.