Here are 15 foods that will restore order to your gut

Some foods, particularly low in fiber, promote constipation while others tend to slow transit. In both cases, the body needs a supply of nutrients to help the intestines resume their normal function.

Here are 7 constipating foods to avoid when bowel movements are hard and difficult to clear, as well as 8 foods that promote transit and help you find balance.

7 Constipating Foods

White Rice:

Unlike brown rice, white rice does not contain enough fiber. It should therefore be banned from your diet if you are constipated. In case of diarrhea, the effect is more beneficial, since white rice leaves practically no residue in the intestines, which reduces the contraction of the colon and increased toileting.

Red meat :

Red meat is slower to digest than other foods, red meat is not indicated for constipation as it slows down transit. If it is included in the diet, it is advisable to accompany it with plenty of vegetables to compensate for the lack of fiber. Choose lean meat whenever possible over fatty meat, which can increase the slowing of gastric emptying.

Potato :

High in starch, the potato, especially when eaten skinless like chips or mashed potatoes, slows transit and is not conducive to a good bowel movement. It is therefore necessary to reduce consumption in case of constipation.

pastries :

Pastries are high in fat, with very little water and fiber. They can therefore clog you. It is best to combine them with other sweets such as a portion of fruit and eat them not with soda, but preferably with water or fruit juice with no added sugar.

Sugary and carbonated drinks:

Sugary, carbonated drinks like sodas and high-sugar foods like cookies or candy are also constipating. It is better to give preference to water or pure fruit juices to better hydrate the stool.


Although the banana is a fruit unlike other fruits, it is not recommended as it tends to absorb water and dry out the stool. Also, when it is not very ripe, the sugar it contains is still in the starch state and is considered starch by nutritionists. Excellent source of potassium, the banana should not be excluded from the menu, it is enough to choose it very ripe so that it is less constipated.

Boiled carrots:

Although carrots are vegetables, you should pay attention to them when cooking if you have a problem of transportation. In fact, like bananas, they absorb water and slow down transport.

Good advice for constipation

Don’t stand stillGo for a walk or exerciseDrink plentyLimit processed foodsAvoid foods that are too sweet or too salty.

8 Foods That Promote Transit

It can happen that constipation is caused by a medical pathology, but most often it is caused by an unbalanced diet.

Here are the foods to eat when you are constipated.

The vegetable :

Vegetables are high-fiber foods. Since these are not absorbed or digested, they stay in the gut and help soften stools. Of course, it is not a miracle cure, the effect can be quite slow in constipation, but it is advisable to include vegetables in the daily diet.

It should also be noted that these are cooked vegetables that have a laxative effect, especially carrots, green beans, leeks and peas. If you prefer raw vegetables, instead opt for cucumbers, lettuce, spinach or tomatoes to eat in salads.

The fruits :

Berries, apricots, kiwis, and high-fiber fruits like citrus and mango are foods that help fight constipation. Plums also contain a substance that stimulates transit, namely dihydroxyphenylisatin. If the ideal is to consume fresh fruit.

coffee and tea

Coffee not only wakes us up in the morning, but also stimulates the digestive system. Be careful, this effect is more pronounced in people who rarely consume this drink. If you already drink coffee daily and for a long time, the effect may be less. In addition, tea is also a laxative drink. In addition to its L-Theanine content, which is beneficial for reducing stress, it also contains caffeine. So, tea, especially green tea, has the same effect as coffee in speeding up transit.

Seeds and Nuts:

Walnuts, almonds, hazelnuts, peanuts and seeds such as flaxseed or chia seeds promote transit. However, it is recommended to consume them in small amounts.

Dried fruits and vegetables:

Dried fruits and vegetables are rich in fiber. So you can eat dried beans, lentils or flageolet beans to fill up your fiber intake. Dried fruits such as apricots, raisins or plums can also promote transit.

Full grain:

Whole grain products like whole wheat flour or brown rice help prevent constipation. Thanks to their cell walls, they are not fully absorbed and soften the stool. They also retain water, making them particularly laxative foods. Feel free to add oat or wheat bran to your compotes if you suffer from constipation.

Yoghurt with probiotics:

It is true that taking probiotics is not always recommended for people with constipation. However, probiotics are beneficial for improving the intestinal flora and balancing intestinal disorders. Consuming yogurt with probiotics allows you to tighten the intestinal transit and fight against constipation or diarrhea.

Water and fruit juice:

Water is particularly indicated in case of constipation. Drinking 2 to 3 liters of water would be ideal to complete the effects of the fiber and better hydrate the stool. Magnesium is known for its laxative effects, so it is advisable to give preference to mineral water rich in this trace element. To vary the taste a little, it is possible to alternate the water with herbal teas, herbal tea or vegetable broth. Fresh fruit juices also help improve transit. Apple, grape or citrus juice are particularly recommended for constipation. The ideal is not to add sugar to your drink.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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