Lazy bowel, or constipation, is a common problem that affects many people, characterised by a difficulty or slowness in intestinal transit. This condition can be caused by various factors, such as a sedentary lifestyle, poor fibre intake, dehydration, stress or taking certain medications. Fortunately, a balanced diet and some lifestyle modifications can make a difference in improving the functioning of the intestine.
The main symptoms include: difficulty evacuating or infrequent evacuations (less than three times a week), hard or dry stools, feeling of incomplete evacuation, bloating or abdominal discomfort.
An adequate diet is essential to stimulate intestinal activity.
Here are the basic principles to follow:
- Increase fibre intake.
Fibre is essential to promote intestinal transit, as it increases the volume of stools, improves their consistency and nourishes intestinal bacteria.
- They are mainly found in:
- Fruit: apples, pears, kiwis, plums, figs and berries.
- Vegetables: artichokes, spinach, courgettes, broccoli and cauliflower.
- Whole grains: wholemeal bread, brown rice, oats, spelt and quinoa.
- Legumes: lentils, chickpeas, beans and peas.
- Drink plenty of water
Adequate fluid intake is essential to make stools softer and easier to expel. It is advisable to drink at least 2-2.5 litres of water per day, adapting to personal needs. If you do sports, your water intake should be increased.
- Consuming fermented foods
Foods rich in probiotics help to improve intestinal flora, promoting proper functioning of the gut. Among the most recommended foods are yoghurt, kefir, sauerkraut, kimchi, miso, tempeh and kombucha.
- Avoiding astringent foods
Reduce the intake of foods that slow intestinal transit, such as: white rice and corn starches, unripe bananas, aged cheeses, processed foods and foods rich in refined sugars.
Moreover, a hypolipidic diet, i.e. low in fat, is unsuitable, because the sliding of stools is not facilitated. Good fats, in fact, favour the intestinal transit of fibres, which, if well lubricated, can slide easily through the intestine. Vegetable oils, such as extra virgin olive oil, are absolutely indicated for this type of diet, provided they do not conflict with other pathologies.
In addition to diet, other useful habits must be observed:
- Regular physical activity, such as a daily walk or aerobic exercises stimulate intestinal motility.
- Regular routines, i.e. always trying to go to the bathroom at the same time can help ‘educate’ the intestine.
- Stress management with relaxation techniques, such as yoga or meditation, can reduce the impact of stress on the digestive system.
If sluggish bowel persists despite lifestyle changes or if symptoms such as intense pain, blood in the stool or sudden weight loss appear, it is important to seek medical advice to rule out more serious conditions.
A diet rich in fibre, adequate hydration and an active lifestyle are the main strategies for counteracting a sluggish gut. Taking these steps not only improves intestinal well-being, but also contributes to an overall improvement in health.
(Article by Dr. Della Bianca Maddalena)
