The intestine is a key organ in overall well-being and health: digestion of food, immune barrier, synthesis of nutrients. It plays a role in many biological functions.
It is also considered our second brain because of its own nervous system, which contains more than 100 million neurons, as well as the constant communications it maintains with the brain.
Its balance remains precarious, and intestinal disorders are common: they affect nearly 50% of the French population according to a study by Ifop.
When intestinal transit slows down and the intestinal muscles become less active, it is known as lazy bowel.
Lazy bowel can be uncomfortable and disabling in everyday life. However, it is not a fate. I recommend implementing these 5 natural remedies to stimulate peristaltic movements and relieve your abdomen.
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1. Stay hydrated throughout the day
Consuming at least 1.5 L of water per day, or even 2 L in case of high heat or sports activities, is an essential health gesture to maintain fluid balance and to keep organs functioning properly.
But it is also crucial for hydrating stools and facilitating their passage through the intestines. This is highlighted by this study. So, always have a glass of water within reach!
To make it easier, I recommend eating fruits and vegetables rich in water (cucumber, tomato, melon, etc.), and consuming herbal teas. Certain plants can improve digestive functions such as aloe vera, peppermint, ginger or fennel.
2. Adopt a varied and fiber-rich diet
Soluble and insoluble fibers are the best allies for digestion, and have many health benefits according to this study.
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They have the power to increase stool volume and stimulate intestinal contractions. You can find them in fruits and vegetables, as well as in legumes and whole grains.
At the same time, I advise you to take care of your intestinal microbiota by limiting refined sugars and processed fats.
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3. Exercise every day
Don’t worry; you don’t need to do a 1.5-hour session every day to stimulate your intestines. However, moving regularly throughout the day activates peristaltic movements and contributes to good transit.
Walking and swimming are two good activities for abdominal well-being.
And if you suffer from bloating or abdominal pain, certain yoga positions like deep squats or wind-relieving pose can stimulate digestion and relieve trapped gas.
4. Practice abdominal massages
In case of intestinal pain or bloating, and to stimulate contractions, abdominal massages can be very effective.
For 5 minutes, with your hands flat placed above the navel, massage slowly using circular motions.
5. The correct position to facilitate toilet visits
If you find it difficult to evacuate stools, you can promote proper colon alignment by raising your knees above your hips.
I recommend using a footrest or stool to maintain this position comfortably.
Lazy bowel or constipation: what’s the difference?
Though they are often confused, constipation and lazy bowel refer to slightly different conditions.
Unlike a lazy bowel, constipation is considered a pathology by the WHO. It is characterized by the passage of fewer than three stools a week or very hard and difficult-to-expel stools.
As for intestinal sluggishness, it refers to the general slowing of transit. It can therefore lead to constipation, but constipation does not necessarily stem from a sluggish intestine.
What are the causes of a sluggish intestine?
A sluggish intestine rarely results from a pathology. It often originates from:
- a lack of hydration : water stimulates intestinal contractions (peristaltic movements)
- a disbalanced diet low in fibers, and high in refined sugars and saturated fats that can disrupt the gut microbiota
- hormonal disturbances such as hypothyroidism, female changes, Cushing’s syndrome, or type II diabetes
- physical inactivity
Recognizing intestinal sluggishness in 5 symptoms
If you still have doubts and think you might have a slightly sluggish intestine, here are 5 symptoms that might make you think so:
- bloating : as food spends more time in the intestines, commensal bacteria ferment food residues more, which leads to gas production that accumulates and struggles to be expelled
- a feeling of heaviness due to the accumulation of stools along the digestive tract, even pain
- functional constipation, with infrequent, hard stools that are difficult to expel, and a feeling of incomplete evacuation
- stomach pain
- irritability, as shown by this study
When intestinal sluggishness is coupled with constipation, it can result in the appearance of fecal impaction, anal fissure, hemorrhoids, or rectal prolapse.
Sources and scientific studies
- Digestive disorders: when should you consult?, Ifop Survey
- Constipation: a comprehensive approach, 2010, World Gastroenterology Organisation Global Guidelines
- Gkalonaki I, Patoulias I, 2021 Dysfunctional elimination syndrome: a short review of the literature.
- Margolis KG, Cryan JF, Mayer EA., 2021,The Microbiota-Gut-Brain Axis: From Motility to Mood. Gastroenterology. 2021
- Ahmed M. El-Sharkawy, et Al., 2015, Acute and chronic effects of hydration status on health
- Anderson JW et Al., 2009, Health benefits of dietary fiber.
