Improve your intestinal transit

Whether during stressful times, family dinners, or simply in everyday life, we quickly develop bad eating habits. Taking care of your digestion is essential for long-term health.

Bowel movements are considered regular when they occur between three times a day and three times a week. Below this frequency, occasional or chronic constipation may be suspected. Conversely, if the frequency is higher, more than three times a day, and the stools are loose or watery, it is considered diarrhea.
You should not wait to evacuate your stools and especially not hold it in, at the risk of experiencing discomfort and disrupting your intestinal transit.

The intestines have an internal clock. Eating at regular times helps establish habits that facilitate bowel movements. Snacking between meals should be avoided, and skipping meals is not recommended. It's better to have a healthy snack in the mid-afternoon rather than eating small portions several times a day, as the body won't know when to begin the digestive process. For good digestion, it's also necessary to take your time at the table and chew food thoroughly. Eating too quickly causes the body to swallow air, which can lead to bloating and aerophagia.

It's important to ensure your diet is sufficiently rich in fiber, as fiber is essential for healthy digestion. Fruits and vegetables should therefore be part of your daily menu, as should whole grains, legumes (chickpeas, lentils, dried beans, etc.), whole grains (quinoa, bulgur, etc.), and dried fruits (apricots, figs, prunes, etc.). It's best to choose healthy oils such as olive or rapeseed oil. If you experience diarrhea, remember to drink more water or green tea, for example. This helps rehydrate the body. Walking, swimming, and cycling are also beneficial for good gut health.