Let's not kid ourselves: constipation will never be a glamorous subject . Yet, it affects many people and can really impact their daily lives. 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 incorporate into your routine to improve things. Water, fiber, apple cider vinegar... Here are Archie's top 5 tips for a lighter stomach and more relaxed bathroom trips.
🛑 Little reminder: in the event of persistent or severe problems, the first reflex remains to consult a healthcare professional.
1. Eat more fiber
This is the basis . Fibers, especially insoluble fibers, swell when they come into contact with water and increase stool volume. The result: more regular bowel movements.
Some simple ideas to incorporate into everyday life:
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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 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 here: good food, good mood .
2. Chew (really)
Eating quickly, in front of a screen, without chewing... It's a daily staple , but a real obstacle to good digestion.
Try this little exercise: put your fork down between bites , or count to 30 before swallowing.
Chewing is the first step of digestion , don't forget that.
3. Drink enough water
Without water, fiber doesn't do its job, so adequate hydration is essential to soften stools and make them easier to pass.
The basis:
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Minimum 1.5 liters per day
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8 glasses spread throughout the day
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A water bottle handy so you don't forget
And for those who are more connected, there are even apps to remind you to drink regularly.
4. Move your body
We already know the benefits of sport for our mood and figure... but we often forget that it also stimulates our digestive system .
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 30-minute walk daily can make a difference.
As for our favorites, we recommend Anaïs Jasmine's belly sculpting classes: they combine abdominal strengthening and breathing (stomach vacuum), with visible effects on digestion and a flat stomach. Tried and tested.
5. Take care of your microbiota with probiotics (and prebiotics)
A balanced microbiota = happy transit.
Probiotics are the good 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 food supplements (we like those from Dijo )
But for them to feel good at home, they need something to eat : prebiotics , which is where apple cider vinegar comes in.
Rich in natural prebiotics, apple cider vinegar nourishes good bacteria. The result? A stronger microbiota, better digestion, and smoother transit.
To be integrated gently: 1 tablespoon diluted in a large glass of water , every morning on an empty stomach.
In summary, we are not promising you an intestinal revolution in 24 hours, but with consistency , these small gestures can make a big difference .
To learn more about the role of bacteria, please read our article: Good bacteria for good health .
*To date, there are no published French scientific studies on the benefits of apple cider vinegar. To address this information gap, Archie has formed a Scientific Committee dedicated to providing the greatest possible transparency regarding the benefits of apple cider vinegar.
