How to beat constipation and the lazy intestine

• Drink in abundance, low mineral water and herbal infusions, with meals and between meals. Avoid the abuse of tea, coffee and alcoholic beverages.

• Consume 3-5 tablespoons of extra virgin olive oil daily, well-cooked whole grains, lightly toasted organic wholemeal bread, at least 5 portions of vegetables and fruit.

• Reduce consumption of refined desserts, chocolate, bread and rice.

• Try to keep regular hours to go to the bathroom.

• Do at least 20 minutes of physical activity daily . When you can give yourself some relaxation exercises and / or a good massage.

About fibers

• The soluble ones, present in many vegetables and fruits, ferment in the large intestine and become a mass that stimulates the movements of the colon and help, among other things, to regulate the absorption of sugars and fats.

• The insoluble fibers, such as the cellulose present in the integuments of cereals, also have a stimulating function on the walls of the intestine.

• Be careful though : too much fiber can cause flatulence, irritate the intestine and favor spastic contractions which, in the end, accentuate constipation. Not to mention that it risks inhibiting the absorption of certain nutrients. Therefore, avoid using bran and gradually introduce whole grains. Don't forget to drink, without water the fibers do not work!

Natural tips that regulate gently

• Decoction of prunes and dried figs . Cook some chopped fruits in a little water for 10 minutes. Let it sit overnight. Consume fruit, with its liquid, in the morning, possibly blended, with wholemeal bread, and / or cereal flakes and / or yogurt.

• Yogurt . Used in the morning, at room temperature, it has a slight laxative effect and helps keep the intestinal bacterial flora healthy, which also plays a role in the prevention of constipation.

• Pollen . It has a regularizing effect on the intestine and also provides valuable protective nutrients. Put a little spoon in the bath, in a little water, in the evening, consume it in the morning, with a spoonful of honey.

• Brewer's yeast . It has functions similar to pollen, with which you can alternate it.

• Wheat germ . In addition to cellulose, it provides valuable minerals and vitamins. Add 1 tablespoon to the morning yogurt.

Also find out what are the laxative foods against constipation

When constipation is obstinate

• Linseed . Leave a spoonful of it in a little water in the evening. Consume them in the morning, along with their liquid, with a spoonful of honey.

• Infusion of mallow and violet flowers . Leave a spoonful of the mixture in 2 dl of boiling water for 10 minutes. Filtered and sweetened with honey. Drink in the morning and in the afternoon.

• Decoction of wheatgrass . Boil 10 minutes in 7.5 dl of water, two tablespoons of powder of rhizome of couch grass. Strain and drink, possibly sweetened with honey, in cups during the day.

More help

• Apples and pears cooked, kiwi, berries.

• Spinach, turnip tops, courgettes, salsify, artichokes, leeks.

• Buckwheat, barley, oats (in the form of flours, flakes or whole grains).