Nearly 20% of French adults experience slow intestinal transit, leading to bowel movement difficulties. Women are twice as affected as men, often due to hormonal factors. Discover proven reflexes from experts to restore digestive comfort. Sixteen million French people suffer from constipation. While rarely serious, it causes significant discomfort and can become obsessive, particularly for women who are more prone due to naturally slower transit and hormonal shifts.
Constipation commonly affects women during pregnancy, postpartum, and menopause, with additional fluctuations tied to the menstrual cycle as the gut responds sensitively to female hormones.
For occasional constipation, simple lifestyle changes suffice. However, chronic cases warrant a doctor's visit, as they may signal issues like colon cancer, diabetes, or thyroid problems, per the French National Society of Gastroenterology.
Slow transit can stem from intestinal laziness, anatomical issues (e.g., rectocele), sedentary habits, dehydration, poor diet, certain medications (anxiolytics, antidepressants, opioids, iron supplements), or stress.
"Chronic constipation is defined as fewer than three bowel movements per week for at least three months in the past six, with hard stools, incomplete evacuation, and often manual assistance," explains Dr. Laurence Plumey, a renowned nutritionist and author of Le grand livre de l'alimentation (Ed. Eyrolles). Consult your doctor openly—it's routine for them.
Video of the day:Drink at least 1.5 liters of water daily to soften stools and promote intestinal contractions. For enhanced effect, opt for magnesium-rich waters like Hépar, recommends Dr. Plumey.
Increase fiber intake to 30g daily from fruits, vegetables, whole grains, and bran. Fibers swell in the gut, aiding food residue movement.
"Establish a daily bowel routine at the same time to train the reflex," advises Dr. Plumey.
"Prioritize natural remedies first," stresses Dr. Plumey. Consider laxatives only after a month of unsuccessful efforts, and limit to short courses (<1 month) to avoid bloating or deficiencies.
Options include bulk-forming (mucilages), osmotic (hydrating), and lubricant (paraffin-based) laxatives. For distal blockages, suppositories may help—consult a pharmacist. Stimulant laxatives are last-resort prescriptions, as they can impair long-term gut function.
(*) The Big Food Book by Dr. Laurence Plumey (Ed. Eyrolles). Available on Place des Libraires and Amazon
Read also: