Whether it is from the constipationof the bloatingabdominal cramps or repeated gas, digestive disorders can be characterized in different ways depending on the profiles. However, constipation and intestinal transit remain a primary daily issue for many. Among the routines put in place in the morning to promote evacuation, we find various tips such as drinking coffee or drinking a large glass of water.
After the journal EatigWell, Dietician Emily Lachtrupp discusses the ideal meal to eat in the evening to facilitate optimal intestinal transit upon waking. Indeed, the specialist recommends eating a dinner rich in fiber. She points out that insufficient fiber is one of the causes of chronic constipation. But what are the benefits of fiber on intestinal transit? The specialist explains to EatigWell, that during sleep, the digestive system slows down. Also, fiber helps soften and bulk up stools.
Intestinal transit: what is the composition of the ideal plate, according to a dietician?
First of all, the specialist emphasizes that it is essential to:incorporate plant proteins such as beans et legumes. According to her, these products provide both fiber and protein. Likewise, the presence of antioxidants promotes a healthier intestinal microbiome.
Another essential element for composing your plate, the vegetables for the fiber intake, but also in antioxidants to combat inflammation which contributes to the development of certain diseases including constipation.
Finally, some Whole grains provide fiber intake. The specialist emphasizes that studies have highlighted the benefits whole grains, such as brown rice, to reduce the symptoms of constipation.
Constipation: what habits can help you limit it?
To treat constipation, doctors recommend hygiene and dietary rules and prescribe, if necessary, a laxative. But diet can also play a vital role. On the social network TikTok, Dr. Joseph Salhab, an American gastroenterologist also known under the pseudonym @thestomachdoc, suggested last January a series of foods to consume to treat this digestive disorder. He listed in particular the consumption of berries (such as blueberries, blackberries or strawberries), apples, pears, kiwis or pitaya, also known as dragon fruit.
The position on the toilet could also hinder the evacuation of stools. Also, on the social network TikTok, Dr. Karan Rajan, (also known under the pseudonym @dr.karanr), of the National Health Service, the British health system, advised, when evacuating stools, to sit on the throneleaning slightly forward, with your heels slightly raised. Thanks to this position, “the purborectalis, the muscle that surrounds the rectum is now relaxed, allowing the rectum to straighten up and have a smoother exit,” Dr. Karan Rajan explained in the video.
Sources :
- The Best Dinner to Help You Poop in the A.M., According to a Dietitian – EatingWell – (23/06/2024)
- Dr Joseph Salhab – TikTok
- Dr Karan Rajan – TikTok
