Let's be honest: constipation is never a glamorous topic . Yet, it affects many people and can really impact daily life. What if we told you that your bowel movements are a valuable indicator of your overall health ?
The good news is that there are simple, natural steps you can take to improve things. Water, fiber, apple cider vinegar… Here are Archie's top 5 tips for a lighter tummy and more peaceful trips to the bathroom.
🛑 Quick reminder: in case of persistent or severe problems, the first thing to do is consult a healthcare professional.
Eat more fiber
This is the basic principle . Fiber, especially insoluble fiber, swells upon contact with water and increases stool volume. The result: more regular bowel movements.
Some simple ideas to incorporate into your daily routine:
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Wholemeal bread, spelt or oatmeal for breakfast
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Sweet potatoes or lentils for lunch
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An apple or some prunes for a snack
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An evening salad with flax or chia seeds
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A spoonful of psyllium in plain yogurt
Broccoli, cabbage, dates, artichokes, dried figs... also do the job very well. And as we say back home: good food, good mood .
Chew (really)
Eating quickly, in front of a screen, without chewing... It's a classic everyday occurrence , but a real obstacle to good digestion.
Try this little exercise: put your fork down between each bite , or count to 30 before swallowing.
Chewing is the first step in digestion , don't forget that.
Drink enough water
Without water, fibers cannot do their job. Sufficient hydration is therefore essential to soften stools and facilitate their elimination.
The basics:
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Minimum 1.5 liters per day
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8 glasses spread throughout the day
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Keep a water bottle handy so you don't forget
And for those who are more tech-savvy, there are even apps to remind you to drink regularly.
Move your body
We already know the benefits of sport for mood or figure… but we often forget that it also stimulates digestion .
According to the University of Michigan, lack of physical activity is one of the leading causes of constipation in older adults. And that's not all.
Even a daily 30-minute walk can make a difference.
Our top pick is Anaïs Jasmine's belly sculpting classes: they combine abdominal strengthening and breathing exercises (stomach vacuum), with visible effects on digestion and a flat stomach. Tried and tested.
Taking care of your gut microbiota with probiotics (and prebiotics)
A balanced microbiota = happy digestion.
Probiotics are the beneficial bacteria that live in your gut. They are naturally found in:
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Fermented foods (sauerkraut, kimchi, kefir, sourdough bread)
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Some quality dietary supplements
But in order for them to feel at home, they need to eat : prebiotics.
In summary, we don't promise you a intestinal revolution in 24 hours, but with consistency , these small actions can make a big difference .
To learn more about the role of bacteria, feel free to consult our article: Good bacteria for good health .
