Are you familiar with that unpleasant feeling of abdominal heaviness, persistent bloating and difficulty having a bowel movement? All these signals indicate a slowed intestinal transit. This digestive disorder affects not only our digestive comfort but also our general well-being. Fortunately, nature is full of effective solutions to gently stimulate our digestive system and combat constipation! In this article, discover our ranking of the 10 best natural remedies for accelerating transit and restoring optimum intestinal comfort.
Why try to speed up transit?
Before exploring the solutions, it’s worth remembering that slow transit can manifest itself in a number of symptoms: constipation, bloating, abdominal pain, a feeling of a swollen belly or chronic fatigue. These inconveniences can be caused by a diet low in fibre, a lack of hydration, insufficient physical activity, stress, certain medications or even digestive pathologies or chronic inflammatory diseases.
Accelerating transit naturally not only relieves these symptoms, but also improves the absorption of nutrients, eliminates toxins more effectively and promotes a balanced intestinal microbiota, which plays a crucial role in our immunity and overall health.
Our top 10 natural remedies to speed up transit
1. Dietary fibre: fuel for your intestine
Consuming enough dietary fibre has major health benefits. However, most adults only consume half the recommended daily intake of dietary fibre!
And yet fibre is undoubtedly the best ally for a smooth bowel movement, as it increases stool volume and stimulates intestinal contractions. To fill up on fibre: eat fruit (apples, pears, kiwis), green vegetables, pulses and wholegrain cereals. The aim? Gradually reach 25 to 30 g of fibre a day.
Our advice if you have sensitive digestion: opt for cooked or semi-cooked fruit and vegetables and gradually increase your fibre intake so that your body gradually gets used to the change.
To simply increase your fibre intake, we’ve developed Reguline: a unique product made up of microgranules of inulin fibre in line with medical recommendations, which recommend an ideal intake of 30g of fibre a day in addition to regular hydration.
2. Hydration: the natural lubricant for your digestive system
Water is essential for softening stools and facilitating their progress through the intestine. Aim for at least 1.5 to 2 litres a day. In the case of chronic constipation, staying sufficiently hydrated is essential, both between and during meals. This ensures that enough water remains in the stools, keeping them supple and promoting regular transit.
An effective tip: drinking a large glass of warm water on an empty stomach in the morning immediately activates intestinal peristalsis. Your water intake should be related to your environment and your lifestyle: in hot weather and/or when you’re very active, it’s essential to drink more water. Get into the habit of always having a glass of water or a flask nearby, to encourage you to drink more. And to make it more appetising, add some red fruit or cucumber slices to your water, preferably organic.
What’s more, hydration is essential as part of a high-fibre diet! is most beneficial when combined with good hydration.
3. Inulin: the star prebiotic for intestinal fluidity
Among soluble fibres, inulin stands out for its remarkable effectiveness on transit. This prebiotic fibre, mainly extracted from chicory roots, nourishes the good intestinal bacteria while retaining water in the stools, making them easier to pass.
Our Reguline supplement has been specially formulated using pure chicory inulin, selected for its quality and effectiveness. Unlike traditional laxatives, which can irritate the intestines, Reguline works gently and gradually to restore natural, regular bowel movements, with no risk of addiction.
4. Regular physical activity: get your bowel moving
Exercise stimulates intestinal contractions and reduces transit time. Even a simple 30-minute walk every day can do wonders. Yoga, particularly the postures involving twisting or stretching the front of the torso, is particularly effective in stimulating digestion and elimination.
5. Flax and chia seeds: concentrates of mucilage
These small seeds are packed with mucilage which, when in contact with water, forms a gel to help pass stools. Eat 1 to 2 tablespoons of ground linseed or chia seeds soaked in water every day, adding them to your smoothies, yoghurts or salads.
Our favourite breakfast recipe: chia seed pudding. Make it the night before for a delicious breakfast.
6. Magnesium: a natural muscle relaxant that speeds up transit
Magnesium helps relax the muscles of the intestine, making it easier for faeces to pass. It is found in almonds, nuts, seeds, green vegetables and dark chocolate. A supplement may be considered in the event of a proven deficiency. In this case, speak to your doctor, who will prescribe the necessary tests.
7. Probiotics: healthy intestinal flora for regular transit
These live micro-organisms, found in fermented foods such as yoghurt, kefir and sauerkraut, and also available in supplement form, help to balance the intestinal microbiota. The Bifidobacterium and Lactobacillus strains have been shown to have particularly beneficial effects on transit.
8. Plants with mild laxative properties
Certain plants are known for their stimulating action on transit:
- Psyllium, rich in mucilage
- borage and senna, with their mild laxative properties
- Artichoke and fennel, which encourage bile production
9. Digestive essential oils
Aromatherapy offers effective solutions for stimulating digestion. Ginger, fennel or basil essential oils can be used for abdominal massage diluted in a vegetable oil (2 drops for 1 teaspoon of oil). Consult an aromatherapist before use and always dilute your essential oil in a vegetable oil before application.
10. Stress management: an often overlooked factor
Stress considerably disrupts intestinal function. Meditation, deep breathing, cardiac coherence or relaxation techniques can help to regulate the enteric nervous system, a veritable “second brain” at the service of our digestion.
Adopt a holistic approach to speed up bowel movements over the long term
To speed up your transit naturally and sustainably, the ideal solution is to combine several of these approaches. For example, fortifying your diet with fibre, staying properly hydrated and getting regular exercise are already an excellent basis.
For an extra helping hand, our Reguline supplement with chicory inulin fits perfectly into this overall approach. Its 100% natural formulation works in synergy with your good habits to gradually restore fluid and comfortable transit.
Remember that every body is unique. Take the time to identify the solutions that suit you best, and be patient: improvements in transit are often gradual, but the benefits to your quality of life will be all the more lasting.
If, despite these natural approaches, your bowel problems persist for more than two weeks, consult a healthcare professional to rule out any underlying pathology and benefit from personalised support.
