Frequent and uncontrolled intake of:
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laxatives
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analgesics
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certain types of medications, including antibiotics
can lead to so-called lazy bowels.
The prolonged and uncontrolled use of strong laxatives is particularly risky – the body gets used to the external help and gradually reduces natural peristalsis.
After a course of antibiotics, it is important to take care to restore the beneficial intestinal microflora. Otherwise, more aggressive bacteria will settle in the intestines, which do not contribute to good digestion.
Imagine that there is a building in your body – a newly constructed apartment building. Ideally, it is inhabited by calm, well-mannered neighbors – beneficial bacteria (lactobacteria, bifidobacteria).
However, if you don’t take care of them, unwanted inhabitants begin to take their place – pathogenic flora that organizes constant internal “coupons”.
To maintain good neighbors in the intestines, the following help:
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fermented foods – sauerkraut, fermented vegetables
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yogurt, kefir
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enough fiber from vegetables, fruits, and whole grains
6 products for a healthy, functioning gut
Sometimes, instead of over-the-counter medications, you just need the right foods. These products gently stimulate peristalsis, promote regular bowel movements, and fit easily into your daily diet.
1. Psyllium – the broom of the intestines
Psyllium is a soluble fiber from the husks of the plantain plant.
When mixed with water, it swells and forms a gel-like mass that:
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softens stools
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increases their volume
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promotes easier bowel movement
How to use it:
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1–2 teaspoons psyllium husk
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in a glass of kefir, water or added to oatmeal
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after taking, drink extra water during the day
Important: if you don’t drink enough fluids, the effect may be the opposite – instead of facilitating digestion, you may experience even more stagnation and swelling.
2. Chia seeds – small grains with a big effect
Chia seeds also form a gel when in contact with water. This gel:
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facilitates the movement of intestinal contents
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promotes soft bowel movements
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also provides additional omega-3, calcium and plant-based proteins
Easy option:
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1 tablespoon chia
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pour hot or warm water
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let it sit for about 10 minutes
You can add the resulting mixture to smoothies, yogurt, oatmeal, or eat it as a light dessert with some fruit.
3. Magnesium – good for nerves and intestines
Magnesium is known as a mineral for the nervous system, but it also has an important role in:
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relaxation of smooth muscles
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stimulating normal peristalsis
Instead of immediately reaching for supplements, include more magnesium through food:
Relevant sources:
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pumpkin seeds
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spinach – added to omelets, soups, salads
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dark chocolate with at least 70% cocoa
These foods combine the pleasant with the beneficial – you get both pleasure and additional support for digestion.
4. Prunes – a sweet natural laxative
Prunes contain sorbitol, a sugar alcohol that has a mild laxative effect.
Suitable daily dose:
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about 3–5 prunes per day
You can soak them in water for a gentler effect or add them to oatmeal.
If you overdo it, you risk:
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swelling
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increased gas-forming effect
Therefore, it is good to start with a smaller amount and see how your body reacts.
5. Olive oil and flaxseed oil – fats that benefit the intestines
Healthy fats play an important role in digestion. They:
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literally crush the internal “roads” in the intestines
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help the content flow smoothly
How to use them:
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olive oil – for salads, cold dishes
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flaxseed oil – added to salads, cold sauces, after the food is ready
It’s a good idea to use them instead of heavy mayonnaise sauces. This way you make salads more filling and at the same time gentler on the intestines.
6. Coffee – a morning wake-up call for the intestines
For many people, a cup of coffee in the morning acts as a natural alarm clock for the intestines.
For a more beneficial effect:
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prefer real coffee, not instant
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limit yourself to 1–3 cups daily
Excessive amounts can lead to:
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nervousness
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heartbeat
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dehydration from lack of water
Combine coffee with enough water throughout the day to avoid unnecessary dehydration.
