Improving Intestinal Transit: Useful Methods

Improving intestinal transit is not as difficult as some people think. In fact, no extravagant measures or extreme sacrifices are needed to achieve this. It has more to do with adopting simple habits and following them.

Constipation is a common problem nowadays. Estimates indicate that three out of ten people experience it. Constipation most often affects women. Most people manage to improve their intestinal transit when they adopt a healthier lifestyle.

Many people use laxatives to control constipation problems, but this is not recommended due to side effects. It is much better to take specific measures to improve intestinal transit and solve this problem naturally.

Intestinal transit

Intestinal transit is the time it takes for food to pass from the anterior end of the digestive tract (mouth) to the end (anus). The process usually takes between 30 and 40 hours. An interval of 72 to 100 hours, especially in women, is considered normal.

Times vary greatly from person to person, although intestinal transit is slow if digestion lasts more than 100 hours. This is the cause of constipation. Conversely, if transit occurs too quickly, diarrhea occurs. None of the conditions is desirable.

Improving intestinal transit basically means increasing its rate to avoid the discomfort caused by constipation. The idea is to increase the frequency of bowel movements.

Diet to improve intestinal transit

This is the best way to improve intestinal transit. Instead of banning anything, these diets seek to include foods that speed up the rate of digestion.

Professionals recommend increasing fiber intake. So, opt for whole grains. These are beneficial because fiber intake is essential for improving intestinal transit. Fruits, vegetables, legumes and nuts are also high in fiber.

You should also consume probiotics and prebiotics. They contain lactobacillus acidophilus bacteria , which help prevent health problems such as constipation. In addition, drink at least a liter and a half of water a day, as this facilitates the passage of stools through the colon.

Specific physical exercises

Movement is one of the things that promotes intestinal transit. Aerobic exercise is especially effective in preventing constipation. In fact, the results are immediate.

This is because exercise activates the abdominal muscles and promotes bowel movement. The most recommended aerobic exercise is walking for 30 minutes every day at a fast pace. As for the abs, train three times a week and include three sets of 15 exercises in each session.

To do them, lie on the floor and gently bring your knees to your chest, maintaining this flexion for 15 seconds. You can also do hip mobility exercises, such as rotations, stretches, and any other exercise that sets this area in motion.

Other recommendations for improving intestinal transit

One of the most important measures to improve intestinal transit is to retrain the intestine. The goal is to generate a routine in which bowel movements take place daily at the same time. Choose the right time for you and sit in the toilet for about 10 minutes every day.

In addition, go to the bathroom as soon as you feel the need to do so and do not make a huge effort to remove the stool. A massage on the abdomen, in the same direction as the clock, is an excellent way to speed up intestinal transit. You need to do this for 5 minutes.

Tight clothing impedes bowel movements and is therefore not recommended. Also reduce your consumption of coffee, tea, refined flour, tobacco, ripened cheese and simple sugars. Consume infusions of digestive herbs after each meal.