A healthy intestinal transit is the key to feeling good every day! When it is disrupted, it can cause abdominal pain, constipation, bloating and other discomforts. Don't panic, there are simple and natural solutions to facilitate your digestion and regain regular transit. Follow our tips and regain control of your stomach for a feeling of lightness and well-being every day!
Understanding the basics of good intestinal transit
What is intestinal transit?
Intestinal transit is a bit like an epic adventure where your food and liquids set out to conquer your belly, passing through the stomach and intestines, until their grand exit. A smooth transit is the key to your body being able to eliminate its waste without a hitch, while keeping your digestive system in top shape. Thanks to good transit, everything goes smoothly, without traffic jams or slowdowns. In other words, it's a smooth journey without traffic jams for a serene belly and guaranteed well-being!
The importance of regular transit
Regular transit is much more than efficient digestion: it also helps maintain the balance of your intestinal flora, strengthens your immune system and reduces stress in your stomach. When constipation is not an issue and your stools are regular, you say goodbye to abdominal pain and bloating, for a feeling of lightness and comfort every day!
Tips to improve your transit
1. Incorporate fiber into your diet
Fiber is the superhero of your transit! It plays a crucial role in helping your intestines move properly and increasing the volume of stools, which makes them easier to pass. Thanks to fiber, your intestines remain active and your digestion goes smoothly.
To boost your fiber intake and restore your intestinal flora , focus on foods like fruits (apples, pears, bananas), vegetables (broccoli, carrots, spinach), whole grains (oats, quinoa, brown rice) and legumes (lentils, chickpeas, red beans). These foods are not only rich in fiber, but also in prebiotics, which feed the good bacteria in your gut and promote a healthy microbiota. It's a great way to take care of your digestion while adding delicious flavors to your meals!
2. Drink enough water
Water is your best friend to keep your bowels flowing and avoid constipation! By drinking enough, you help your body maintain the hydration needed to keep your stools soft and easy to pass. In fact, water plays a key role in softening feces, which allows your intestines to slide them through your digestive system more easily.
If you eat a lot of fiber, hydration becomes even more important, as fiber absorbs water and helps increase stool bulk. Without proper hydration, stools can become dry and difficult to pass, causing discomfort and constipation.
So, don’t wait until you’re thirsty to drink! Try to drink throughout the day, in small, regular sips, to keep your digestive system in shape. And if you’re looking for additional tips to improve your digestion, our article on how to take apple cider vinegar will give you valuable advice to complete your intestinal wellness routine.
3. Maintain regular physical activity
Exercising is more than just physical activity: it's a real ally for your digestion! By moving, such as during a pleasant walk, a bike ride or even a swimming session, you stimulate the muscles of the colon. This helps speed up the passage of food and waste through your digestive system, making transit smoother and less prone to constipation.
No need to run a marathon, simple and regular activities are enough to make a difference. Walking is particularly effective for gently activating blood circulation and stimulating your intestines. Cycling, with its fluid movements, works the muscles of the lower body, and swimming, in addition to strengthening the muscles, offers a pleasant massage to your stomach thanks to the water.
Physical exercise therefore not only helps to improve transit, but also to reduce the symptoms of constipation. So, with each movement, you boost your digestive well-being and you feel lighter and more relaxed. It's the winning recipe for keeping a belly in great shape!
4. Incorporate probiotic-rich foods
Probiotics are real allies for your intestinal flora! These good bacteria, found in foods like plain yogurt, kefir, sauerkraut, miso, or tempeh, play a key role in maintaining the balance of your intestinal microbiota. They promote optimal digestion by helping to break down food and absorb essential nutrients.
Probiotics help to strengthen the good bacteria in your gut while limiting the proliferation of harmful bacteria. A balanced gut microbiota is crucial to maintaining regular and efficient transit, as these good bacteria facilitate the passage of food and waste through your digestive system.
Foods like yogurt, which are rich in natural probiotics, are a great way to start your day. Kefir, a fermented drink, is also a great choice for boosting your gut flora. And if you’re a fan of something a little spicier, fermented sauerkraut or kimchi can not only add flavor to your meals, but also help maintain a healthy bacterial balance in your gut.
Incorporating these foods into your daily diet can be a great way to support your digestion, improve your transit and maintain healthy intestinal flora. So, don't hesitate to vary the pleasures and stock up on these fermented allies to keep your belly in shape!
5. Favor foods containing prebiotics
Prebiotics are like "superfoods" for your good gut bacteria! They are found in foods like onions, garlic, bananas, asparagus, leeks, and artichokes. These prebiotics are not digested by your body, but they serve as food for the beneficial bacteria in your gut. By feeding these good bacteria, they help them multiply and function better.
6. Include sources of good fats in your diet
Healthy fats are the good oils for your transit! They are found in foods like avocados, nuts, seeds (like chia or flax seeds) and olive oil. These fats play an essential role in lubricating the intestine, which helps to pass stools more easily. In addition to being good for digestion, they also provide many other benefits for your health, like strengthening the heart and nourishing the skin.
By including healthy fats in your diet, you allow your digestive system to function more harmoniously. For example, an avocado toast or a handful of nuts for a snack are simple and delicious ways to bring this natural oil to your body. Olive oil, on the other hand, can become your ally in all your salad dressings and cooked dishes. These fats, far from being an enemy, are real allies for a smoother transit and digestion in great shape!
7. Limit the consumption of irritating and ultra-processed foods
Ultra-processed foods and foods high in saturated fats can disrupt digestion and worsen constipation symptoms. Apple cider vinegar, diluted in water, can help soothe a digestive system irritated by an unbalanced diet. This is because apple cider vinegar promotes digestion by stimulating the production of gastric juices, which helps improve the overall digestive process. To learn more, check out our page on the benefits of apple cider vinegar .
8. Adopt healthy bathroom routines
Take time to meet your natural needs without rushing. Avoid holding your stools and try to go to the toilet at regular times to accustom your bowel to a rhythm.
9. Practice relaxation techniques to reduce stress
Stress can really slow down your bowel movements. When you're tense, your body reacts by putting everything into "emergency" mode, which can block your bowel movements and cause constipation. Luckily, there are some simple tricks to relax your digestive system.
Activities like meditation, yoga, or even just a few deep breaths can make a big difference. Taking a moment to breathe calmly or doing yoga poses can help your bowels relax and function better. Yoga, for example, combines movement and breathing, which helps release tension and promote better transit.
So, the next time you're feeling stressed, take a break, take a deep breath, or do some yoga exercises. This will help soothe your stomach and improve your digestion, in a simple and effective way.
10. Massage your stomach regularly
Abdominal massage can stimulate blood circulation and promote bowel movements. By gently massaging your stomach in a clockwise direction, you can facilitate transit and relieve pain related to constipation.
11. Review your meal combinations
Some foods can really mess with your digestion if they’re combined incorrectly. For example, mixing animal proteins (like meat) with heavy starches (like potatoes or rice) can be a little too heavy on your digestive system. This can lead to bloating, indigestion, and a belly that feels a little “fuller” than usual.
By trying to separate these types of foods in your meals, you give your digestive system a better chance of working efficiently. For example, opt for light proteins, like fish or vegetables, with low-glycemic vegetables, or eat your starchy foods with green vegetables. It's a small trick that can make a big difference for a lighter and less uncomfortable digestion!
12. Adopt a regular meal rhythm
Eating at regular times each day helps your body establish a natural digestive rhythm. Avoid eating large or rich meals before bedtime to avoid disrupting your nighttime transit.
Mistakes to avoid
Misconceptions about laxatives and their effects
Laxatives may seem like a quick fix for constipation, but overuse can make your digestive system dependent on them. This can harm your bowel's natural function in the long run. So it's best to opt for natural solutions to improve your bowel movements, such as a high-fiber diet and staying hydrated.
Insufficient hydration
Not drinking enough water is one of the most common mistakes that slows down your transit! When you are dehydrated, your stools can become dry and more difficult to pass. To keep your digestion in good shape and avoid constipation, remember to drink between 1.5 and 2 liters of water per day. It's a small, simple gesture that can make a big difference for your stomach!
Total exclusion of fats from your diet
Fats are not the enemy of your digestion, quite the contrary! They are essential for healthy digestion. Excluding all fats from your diet can disrupt the proper functioning of your intestines and make digestion more complicated. Choose healthy fats, such as those found in avocado, nuts or olive oil, to promote optimal transit.
When to consult a professional?
Identify the warning signs
If you experience persistent abdominal pain, frequent bowel movements, or noticeable changes in your stools, it is important to consult a healthcare professional.
The importance of medical follow-up in the event of persistent problems
Medical monitoring is essential if you suffer from chronic digestive disorders. Your doctor will be able to guide you in managing your symptoms and recommend appropriate treatments.
Following these simple tips can help you improve your bowel movements and get a healthier stomach. Adopt these habits today for optimal digestion and daily well-being.
