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Do you regularly suffer from constipation? Staying hydrated regularly and eating a varied diet are of course the first steps to adopt. But did you know that a well-known dried fruit can also help regulate your transit? Our dietitian-nutritionist Alexandra Murcier tells you more.
Being constipated is never fun. Dry stools, pain when going to the bathroom, difficulty regulating bowel movements… The symptoms are numerous and annoying on a daily basis. How to regulate your transit? What are the rules to follow?
Eat a handful of this nut
To have better transit and not suffer when going to the toilet, you must first review your food hygiene. According to two dietitians who speak in an article for Eating Well magazine, by eating nuts, it is possible to improve constipation. The professionals target one dried fruit in particular: almonds.
Indeed, almonds help, thanks to their magnesium content, to fight against constipation. How ? Because magnesium has the property of attracting water in the intestines and therefore promotes the evacuation of stools, which will be less dry.
Good fats also promote transit
The two experts also promote the benefits of pistachios, hazelnuts, walnuts and pecans, against constipation, thanks to their contribution of good fat. “LDietary fats can help relieve constipation by increasing the strength of muscle contractions that push out feces, and by stimulating the colon. These types of fats, combined with a variety of fiber, help support the gut’s protective bacteria.” explains dietician Annette Snyder, quoted in the article.
Consume foods rich in fiber
As for almonds, in addition to this magnesium intake, they are also rich in fiber. These also help fight against constipation. As Alexandra Murcier, dietician-nutritionist, rightly points out, “a significant consumption of fruits and vegetables, but also of legumes as well as whole grains will be key, due to the high fiber content of all these foods.”.
By choosing wholemeal pasta rather than classic pasta, we again ensure a better magnesium intake. Combined with good hydration, this diet should best promote the recovery of your transit!
Slide: Misconceptions about constipation