To relieve transit, a good breakfast against constipation can make all the difference. Here are the foods recommended by a gastroenterologist.
Constipation is a Current digestive disorderwhich affects between 12 % and 20 % of the world’s population according to gastroenterologists. It is particularly frequent in women and the elderly. Yet, The simplest solutions are often on the plate: You could create a real breakfast against constipation.
To improve transit, Breakfast is a key moment. Well composed, it can naturally relaunch digestion. An American specialist, Dr. Mikhail Yakubov, recommends several foods that are easy to integrate into his morning habits to find lasting intestinal comfort.
Breakfast against constipation: here is what to eat in the morning
To compose a breakfast against constipation, certain foods are more effective than others. The first to integrate without hesitation: oatmeal. The oatmeal, in particular, is rich in soluble fibers, especially in beta-gluca, a substance that attracts water into the intestine and softened the stools, thus facilitating their passage. This type of fiber is ideal for boosting a lazy transit without irritating the intestine. It is better to consume it nature, in the form of porridge or homemade muesli, without aromas or added sugars. Industrial versions, often flavored or sweet, may contain Additives that slow down digestion. For more taste, you can add some fresh fruit or seeds (linen, chia), which bring a surplus of fiber and omega-3 beneficial for the digestive system.
Another effective ally: Le Kiwioften underestimated. This fruit is not only rich in fiber (soluble and insoluble), but it also contains a natural enzyme called Actinidine, which helps stimulate intestinal movements. Two kiwis at breakfast or dessert is enough for Promote a good daily transitaccording to several studies. It is also soft for the stomach, and is very suitable for sensitive people or subject to bloating.
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Foods that boost transit gently
In addition to oats and kiwi, other well -chosen foods can enrich your breakfast and strengthen their effects. The caféfor example, is more than a simple morning ritual: it has a direct effect on the muscles of the colon. Its heat, combined with caffeine, stimulates intestinal contractions and can cause the desire to go to the toilet in the minutes. It is however advisable not to abuse it, especially in the event of gastric sensitivity. THE cooked spinach are also one of the foods recommended by specialists. Half a cup of green vegetables cooked in the morning may seem surprising, but it is rich in magnesium, a mineral which promotes the absorption of water in the intestines. This mechanism makes it possible to lubricate the stools, and therefore to facilitate their expulsion. Spinach is also a source of fiber and iron, which is useful if constipation is linked to slight anemia.
Easy to integrate into an omelet, pan -fried or even a salty toast, spinach can be combined with other soft cooked vegetables, such as zucchini or sweet potato. Make on cooked vegetables rather than raw in the morning Avoid bloating and spare the intestines. And of course, none of these efforts will be really effective without good hydration. Drink a large glass of water upon waking upthen throughout the morning, is essential to activate the digestive system. In summary, with simple, natural and well-chosen foods, breakfast can become a real lever To say goodbye to constipationgently and without medication.
