Constipation is the passing of hard stools fewer than three times a week.
It mainly affects women aged 10 to 60.
The causes of constipation are numerous: lack of hydration, of fibre, of physical activity or a diet too restrictive in fats.
You must therefore:
- ensure sufficient hydration,
- a certain lifestyle hygiene (normal consumption of fats, of fibre and physical exercise),
- a regular presentation to the toilet to impose a rhythm.
What is the nutritional intake?
Nutritional intake is variable and depends on the height-weight and physiopathological characteristics specific to each person.
Water: total water requirements are 1 ml for 4.18 kJ of daily energy expenditure or DEE (one counts drinking water, as well as the water in food). The objective is to rehydrate the stools. You must therefore impose on yourself a consumption of beverages spread throughout the day, for example by putting a bottle of water within reach. It is suggested to start the day with a large glass of cool water to stimulate the digestive tract.
Fats: it is always recommended that 35 to 40% of total energy intake be in the form of fats in order to lubricate the digestive tract. Note: olive oil stimulates the secretion of bile salts, which have a laxative effect.
Fibre: about 30 g of fibre per day is recommended in:
- soluble fibre to increase the volume of the stools, which increases peristalsis
- insoluble fibre to increase the weight of the stools, which also increases peristalsis
This recommendation can be reached by consuming whole grain cereal products (fibre multiplied by 3 compared to white cereal products) and raw vegetables.
What are the foods to favour?
Dairy products: no particular limitation (choice of the normal-light diet). Cheeses: prefer fresh cheeses over cooked-curd cheeses (for the water content).
Meat and equivalents: first-category meat, lean meat, poultry, lean fish, eggs.
Cereal products and equivalents: whole grain cereal products, oat bran, wheat bran, whole grain bread (8 to 9% fibre), oat flakes (7 to 10%), All Bran (25 to 30%), …
Fruits and vegetables: preferably raw, if possible with the skin / oleaginous and dried fruits.
Rather laxative fruits: prune, melon, grape watermelon, grape juice, apple, plum, orange.
Rather fibrous vegetables: green of leek, celery, spinach, fennel, pulses.
Fats: cooked, they stimulate the mucous membranes and have a laxative effect.
Sugary products: must be less than 10% of total energy intake. Remember to avoid chocolate.
Beverages: all beverages are allowed, favour waters rich in magnesium in the form of a cure.
What is the general advice?
- Eat seated, in calm, at fixed times,
- Sleep and get up at fixed and regular times,
- Practise regular physical activity or, failing that, make sure to walk enough each day (at least one hour), in order to stimulate your transit.
- Drink sufficiently during the day and favour waters rich in magnesium such as Hépar or Contrex.
- Remember to go to the toilet once a day, at a regular time.
- Avoid being stressed during the day and if needed, practise sophrology, or yoga. You can also try to relax by listening to gentle music or by looking at soothing images on your screen, for example.
Orly FREOUA-AZRIA — Micronutrition dietitian
