{"id":2445,"date":"2023-04-25T15:28:21","date_gmt":"2023-04-25T13:28:21","guid":{"rendered":"https:\/\/www.amalgastro.com\/?p=2445"},"modified":"2026-07-14T17:45:24","modified_gmt":"2026-07-14T15:45:24","slug":"aliments-boissons-soulager-constipation","status":"publish","type":"post","link":"https:\/\/www.amalgastro.com\/?p=2445","title":{"rendered":"7 aliments et boissons pour soulager la constipation"},"content":{"rendered":"<h2 data-start=\"285\" data-end=\"365\"><strong data-start=\"285\" data-end=\"365\">7 aliments et boissons efficaces pour soulager naturellement la constipation<\/strong><\/h2>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-2433947026072347\" crossorigin=\"anonymous\"><\/script><br \/>\n<!-- ANNONCE GRAND --><br \/>\n<ins class=\"adsbygoogle\" style=\"display: block;\" data-ad-client=\"ca-pub-2433947026072347\" data-ad-slot=\"1642305729\" data-ad-format=\"auto\" data-full-width-responsive=\"true\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-2446 aligncenter\" src=\"https:\/\/www.amalgastro.com\/wp-content\/uploads\/2023\/04\/7-aliments-et-boissons-qui-peuvent-soulager-la-constipation-300x150.jpg\" alt=\"Comment soulager la constipation ave 7 aliments et boissons tels que : Huiles d'olive et de lin, Yaourt et k\u00e9fir, Fruits riches en fibres...\" width=\"300\" height=\"150\" srcset=\"https:\/\/www.amalgastro.com\/wp-content\/uploads\/2023\/04\/7-aliments-et-boissons-qui-peuvent-soulager-la-constipation-300x150.jpg 300w, https:\/\/www.amalgastro.com\/wp-content\/uploads\/2023\/04\/7-aliments-et-boissons-qui-peuvent-soulager-la-constipation.jpg 318w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p class=\"PDq2pG_selectionAnchorContainer\" data-start=\"1184\" data-end=\"1451\">Aliments pour soulager la constipation La constipation touche des millions de personnes dans le monde et peut rapidement devenir source d&rsquo;inconfort au quotidien. Difficult\u00e9 \u00e0 aller \u00e0 la selle, selles dures, sensation d&rsquo;\u00e9vacuation incompl\u00e8te ou ballonnements figurent parmi les sympt\u00f4mes les plus fr\u00e9quents.<\/p>\n<p data-start=\"1453\" data-end=\"1739\">Bonne nouvelle : dans de nombreux cas, quelques changements alimentaires suffisent \u00e0 am\u00e9liorer le transit intestinal. Certains aliments riches en fibres, en probiotiques ou en eau favorisent naturellement le fonctionnement des intestins sans avoir recours imm\u00e9diatement aux m\u00e9dicaments.<\/p>\n<p data-start=\"1741\" data-end=\"1913\">D\u00e9couvrez les <strong data-start=\"1755\" data-end=\"1835\">7 meilleurs aliments et boissons pour soulager naturellement la constipation<\/strong>, ainsi que quelques conseils simples pour retrouver un transit plus r\u00e9gulier.<\/p>\n<h2>Qu&rsquo;est-ce que la constipation ?<\/h2>\n<p class=\"PDq2pG_selectionAnchorContainer\" data-start=\"1961\" data-end=\"2083\">La constipation correspond \u00e0 une diminution de la fr\u00e9quence des selles ou \u00e0 des difficult\u00e9s persistantes pour les \u00e9vacuer.<\/p>\n<p data-start=\"2085\" data-end=\"2269\">En g\u00e9n\u00e9ral, on parle de constipation lorsqu&rsquo;une personne va \u00e0 la selle moins de trois fois par semaine ou lorsque les selles deviennent particuli\u00e8rement dures et difficiles \u00e0 \u00e9liminer.<\/p>\n<p data-start=\"2271\" data-end=\"2357\">Chaque organisme \u00e9tant diff\u00e9rent, la fr\u00e9quence normale varie d&rsquo;une personne \u00e0 l&rsquo;autre.<\/p>\n<h2 class=\"PDq2pG_selectionAnchorContainer\" data-section-id=\"kjhql\" data-start=\"2369\" data-end=\"2415\">Les principaux sympt\u00f4mes de la constipation<\/h2>\n<p data-start=\"2417\" data-end=\"2477\">La constipation peut provoquer plusieurs signes, notamment : moins de trois selles par semaine, selles dures ou s\u00e8ches, sensation d&rsquo;\u00e9vacuation incompl\u00e8te, douleurs pendant les selles, ballonnements, perte d&rsquo;app\u00e9tit et parfois quelques traces de sang li\u00e9es \u00e0 un effort important. Si ces sympt\u00f4mes persistent plusieurs semaines, un avis m\u00e9dical est recommand\u00e9.<\/p>\n<h2>1- Huiles d&rsquo;olive et de lin<\/h2>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-2433947026072347\" crossorigin=\"anonymous\"><\/script><br \/>\n<!-- ANNONCE GRAND --><br \/>\n<ins class=\"adsbygoogle\" style=\"display: block;\" data-ad-client=\"ca-pub-2433947026072347\" data-ad-slot=\"1642305729\" data-ad-format=\"auto\" data-full-width-responsive=\"true\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><\/p>\n<p class=\"PDq2pG_selectionAnchorContainer\" data-start=\"2841\" data-end=\"3003\">Les huiles v\u00e9g\u00e9tales, notamment <strong data-start=\"2873\" data-end=\"2892\">l&rsquo;huile d&rsquo;olive<\/strong> et <strong data-start=\"2896\" data-end=\"2914\">l&rsquo;huile de lin<\/strong>, poss\u00e8dent un l\u00e9ger effet lubrifiant qui facilite le passage des selles dans l&rsquo;intestin.<\/p>\n<p data-start=\"3005\" data-end=\"3114\">En plus de leurs propri\u00e9t\u00e9s anti-inflammatoires et antioxydantes, elles contribuent \u00e0 am\u00e9liorer la digestion.<\/p>\n<p data-start=\"3116\" data-end=\"3232\">Une cuill\u00e8re \u00e0 soupe consomm\u00e9e avec un repas peut aider certaines personnes \u00e0 retrouver un transit plus confortable.<\/p>\n<h2>2- Probiotiques (aliments pour soulager la constipation)<\/h2>\n<p class=\"PDq2pG_selectionAnchorContainer\" data-start=\"3268\" data-end=\"3365\">Les probiotiques sont de bonnes bact\u00e9ries qui participent \u00e0 l&rsquo;\u00e9quilibre du microbiote intestinal.<\/p>\n<p data-start=\"3367\" data-end=\"3479\">En renfor\u00e7ant la flore intestinale, ils favorisent des selles plus r\u00e9guli\u00e8res et am\u00e9liorent le confort digestif.<\/p>\n<p data-start=\"3481\" data-end=\"3520\">Les meilleures sources sont notamment :<\/p>\n<ul data-start=\"3522\" data-end=\"3607\">\n<li data-section-id=\"1wzpczg\" data-start=\"3522\" data-end=\"3540\">le yaourt nature<\/li>\n<li data-section-id=\"1vjh5ku\" data-start=\"3541\" data-end=\"3551\">le k\u00e9fir<\/li>\n<li data-section-id=\"1a221dt\" data-start=\"3552\" data-end=\"3577\">la choucroute ferment\u00e9e<\/li>\n<li data-section-id=\"t37n4x\" data-start=\"3578\" data-end=\"3607\">certains aliments ferment\u00e9s<\/li>\n<\/ul>\n<h4 class=\"PDq2pG_selectionAnchorContainer\" data-start=\"3621\" data-end=\"3672\">Pourquoi les probiotiques sont-ils efficaces ?<\/h4>\n<p data-start=\"3674\" data-end=\"3806\">Ils am\u00e9liorent la qualit\u00e9 du microbiote intestinal, facilitent le transit et peuvent r\u00e9duire les \u00e9pisodes de constipation chronique.<\/p>\n<h2>3- L\u00e9gumes et l\u00e9gumineuses<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-2446 aligncenter\" src=\"https:\/\/www.amalgastro.com\/wp-content\/uploads\/2023\/04\/7-aliments-et-boissons-qui-peuvent-soulager-la-constipation-300x150.jpg\" alt=\"Comment soulager la constipation ave 7 aliments et boissons tels que : Huiles d'olive et de lin, Yaourt et k\u00e9fir, Fruits riches en fibres...\" width=\"300\" height=\"150\" srcset=\"https:\/\/www.amalgastro.com\/wp-content\/uploads\/2023\/04\/7-aliments-et-boissons-qui-peuvent-soulager-la-constipation-300x150.jpg 300w, https:\/\/www.amalgastro.com\/wp-content\/uploads\/2023\/04\/7-aliments-et-boissons-qui-peuvent-soulager-la-constipation.jpg 318w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p class=\"PDq2pG_selectionAnchorContainer\" data-start=\"3857\" data-end=\"3965\">Les l\u00e9gumes sont naturellement riches en fibres insolubles, indispensables au bon fonctionnement intestinal. Parmi les meilleurs aliments figurent : les brocolis ,les <a href=\"https:\/\/www.amalgastro.com\/?p=2470\">\u00e9pinards\u00a0<\/a>, carottes, les <a href=\"https:\/\/www.amalgastro.com\/?p=2646\">haricots rouges<\/a>, les lentilles , les pois chiches , les pois cass\u00e9s. Ces aliments augmentent le volume des selles et facilitent leur progression dans le c\u00f4lon.<\/p>\n<h4 class=\"PDq2pG_selectionAnchorContainer\" data-start=\"4204\" data-end=\"4241\">Le brocoli : un alli\u00e9 du transit<\/h4>\n<p data-start=\"4243\" data-end=\"4387\">Le brocoli contient du sulforaphane, un compos\u00e9 naturel qui favorise la digestion et participe au maintien d&rsquo;un microbiote intestinal \u00e9quilibr\u00e9.<\/p>\n<h2 class=\"PDq2pG_selectionAnchorContainer\" data-section-id=\"1ytpz9p\" data-start=\"4400\" data-end=\"4432\">4. Les fruits riches en fibres<\/h2>\n<p data-start=\"4434\" data-end=\"4557\">Les fruits constituent d&rsquo;excellents rem\u00e8des naturels contre la constipation gr\u00e2ce \u00e0 leur teneur \u00e9lev\u00e9e en eau et en fibres. Les plus efficaces sont : le kiwi, la <a href=\"https:\/\/www.amalgastro.com\/?p=2662\">pomme ,la <\/a>poire , les raisins m\u00fbres et les framboises. Ces fruits favorisent naturellement le transit tout en am\u00e9liorant l&rsquo;hydratation des selles.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-2433947026072347\" crossorigin=\"anonymous\"><\/script><br \/>\n<!-- ANNONCE GRAND --><br \/>\n<ins class=\"adsbygoogle\" style=\"display: block;\" data-ad-client=\"ca-pub-2433947026072347\" data-ad-slot=\"1642305729\" data-ad-format=\"auto\" data-full-width-responsive=\"true\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><\/p>\n<h4 class=\"PDq2pG_selectionAnchorContainer\" data-start=\"4746\" data-end=\"4801\">Les pruneaux : la r\u00e9f\u00e9rence contre la constipation<\/h4>\n<p data-start=\"4803\" data-end=\"4861\">Les pruneaux restent l&rsquo;un des aliments les plus efficaces. Ils renferment : des fibres , du sorbitol et des compos\u00e9s ph\u00e9noliques. Cette combinaison stimule naturellement le transit intestinal.<\/p>\n<h2 class=\"PDq2pG_selectionAnchorContainer\" data-section-id=\"14e8xoa\" data-start=\"5011\" data-end=\"5038\">5. Les c\u00e9r\u00e9ales compl\u00e8tes aliments pour soulager la constipation<\/h2>\n<p data-start=\"5040\" data-end=\"5117\">Les produits c\u00e9r\u00e9aliers complets apportent une quantit\u00e9 importante de fibres. Privil\u00e9giez notamment : le pain complet, le riz complet, l&rsquo;avoine, les\u00a0p\u00e2tes compl\u00e8tes et bl\u00e9. Ces aliments favorisent des selles plus volumineuses et plus faciles \u00e0 \u00e9vacuer.<\/p>\n<h2 class=\"PDq2pG_selectionAnchorContainer\" data-section-id=\"1603zkd\" data-start=\"5306\" data-end=\"5335\">6. Les boissons hydratantes<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-2446 aligncenter\" src=\"https:\/\/www.amalgastro.com\/wp-content\/uploads\/2023\/04\/7-aliments-et-boissons-qui-peuvent-soulager-la-constipation-300x150.jpg\" alt=\"Comment soulager la constipation ave 7 aliments et boissons tels que : Huiles d'olive et de lin, Yaourt et k\u00e9fir, Fruits riches en fibres...\" width=\"300\" height=\"150\" srcset=\"https:\/\/www.amalgastro.com\/wp-content\/uploads\/2023\/04\/7-aliments-et-boissons-qui-peuvent-soulager-la-constipation-300x150.jpg 300w, https:\/\/www.amalgastro.com\/wp-content\/uploads\/2023\/04\/7-aliments-et-boissons-qui-peuvent-soulager-la-constipation.jpg 318w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Une bonne hydratation reste indispensable. L&rsquo;eau permet aux intestins de maintenir les selles suffisamment souples. Les boissons les plus int\u00e9ressantes sont : l&rsquo;eau , les soupes claires,\u00a0 les bouillons, les tisanes non sucr\u00e9es. \u00c0 l&rsquo;inverse, une d\u00e9shydratation favorise l&rsquo;apparition de la constipation.<\/p>\n<h2 class=\"PDq2pG_selectionAnchorContainer\" data-section-id=\"1lgoluh\" data-start=\"5643\" data-end=\"5670\">7. Les aliments ferment\u00e9s (aliments pour soulager la constipation)<\/h2>\n<p data-start=\"5672\" data-end=\"5740\">Les aliments ferment\u00e9s participent \u00e9galement \u00e0 l&rsquo;\u00e9quilibre digestif. On retrouve notamment : k\u00e9fir , du yaourt nature, de la choucroute,\u00a0 l\u00e9gumes lactoferment\u00e9s. Leur richesse en probiotiques am\u00e9liore progressivement la sant\u00e9 intestinale.<\/p>\n<h2 class=\"PDq2pG_selectionAnchorContainer\" data-section-id=\"17j25r6\" data-start=\"5919\" data-end=\"5967\">8. Aliments \u00e0 limiter en cas de constipation<\/h2>\n<p data-start=\"5969\" data-end=\"6026\">Certains produits peuvent ralentir davantage le transit tels que : aliments ultra-transform\u00e9s , p\u00e2tisseries industrielles ensuite exc\u00e8s de fromage, la charcuterie, les fast-food , boissons tr\u00e8s sucr\u00e9es et l&rsquo;alcool en exc\u00e8s. Les consommer avec mod\u00e9ration contribue \u00e0 pr\u00e9server un transit r\u00e9gulier.<\/p>\n<h2 data-section-id=\"18wb58\" data-start=\"6258\" data-end=\"6311\">9. Bonnes habitudes pour pr\u00e9venir la constipation<\/h2>\n<p data-start=\"6313\" data-end=\"6416\">En compl\u00e9ment d&rsquo;une alimentation riche en fibres, quelques gestes simples peuvent faire la diff\u00e9rence :<\/p>\n<p>boire entre 1,5 et 2 litres d&rsquo;eau par jour , pratiquer une activit\u00e9 physique r\u00e9guli\u00e8re ,ne pas retarder l&rsquo;envie d&rsquo;aller \u00e0 la selle ,privil\u00e9gier des repas \u00e9quilibr\u00e9s et\u00a0augmenter progressivement l&rsquo;apport en fibres pour \u00e9viter les ballonnements.<\/p>\n<h2 data-section-id=\"15jpf4a\" data-start=\"6685\" data-end=\"6724\">10. Quand faut-il consulter un m\u00e9decin ? aliments pour soulager la constipation<\/h2>\n<p data-start=\"6726\" data-end=\"6828\">M\u00eame si la constipation est souvent b\u00e9nigne, certains signes doivent conduire \u00e0 consulter rapidement :<\/p>\n<p>constipation persistante malgr\u00e9 les changements alimentaires ,pr\u00e9sence importante de sang dans les selles ,douleurs abdominales intenses ,<\/p>\n<p>perte de poids inexpliqu\u00e9e ,alternance entre diarrh\u00e9e et constipation et constipation apparaissant brutalement sans cause identifiable.<\/p>\n<h3 data-section-id=\"19wbf5v\" data-start=\"7162\" data-end=\"7224\">Meilleurs aliments contre la constipation ?<\/h3>\n<p data-start=\"7226\" data-end=\"7416\">Les pruneaux, le kiwi, les l\u00e9gumes verts, les l\u00e9gumineuses, les c\u00e9r\u00e9ales compl\u00e8tes, les yaourts riches en probiotiques et les huiles v\u00e9g\u00e9tales figurent parmi les aliments les plus efficaces.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-2433947026072347\" crossorigin=\"anonymous\"><\/script><br \/>\n<!-- ANNONCE GRAND --><br \/>\n<ins class=\"adsbygoogle\" style=\"display: block;\" data-ad-client=\"ca-pub-2433947026072347\" data-ad-slot=\"1642305729\" data-ad-format=\"auto\" data-full-width-responsive=\"true\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><\/p>\n<h3 data-section-id=\"11z2t7d\" data-start=\"7418\" data-end=\"7462\">Quelle boisson aide \u00e0 aller \u00e0 la selle ? aliments pour soulager la constipation<\/h3>\n<p data-start=\"7464\" data-end=\"7598\">L&rsquo;eau reste la meilleure boisson. Les soupes claires, certaines tisanes et le k\u00e9fir peuvent \u00e9galement favoriser le transit intestinal.<\/p>\n<h3 data-section-id=\"19ns5qi\" data-start=\"7600\" data-end=\"7634\">Les bananes constipent elles ?<\/h3>\n<p data-start=\"7636\" data-end=\"7807\">Bien m\u00fbres elles apportent des fibres qui peuvent aider le transit, tandis que les bananes tr\u00e8s vertes ont tendance \u00e0 ralentir la digestion chez certaines personnes.<\/p>\n<h3 data-section-id=\"1vlrrfb\" data-start=\"7809\" data-end=\"7873\">Le meilleur rem\u00e8de naturel contre la constipation<\/h3>\n<p data-start=\"7875\" data-end=\"8023\">Une alimentation riche en fibres, une bonne hydratation et une activit\u00e9 physique r\u00e9guli\u00e8re repr\u00e9sentent les solutions naturelles les plus efficaces.<\/p>\n<h2 data-section-id=\"8dtpi\" data-start=\"8036\" data-end=\"8049\">Conclusion aliments pour soulager la constipation<\/h2>\n<p data-start=\"8051\" data-end=\"8347\">La constipation peut souvent \u00eatre am\u00e9lior\u00e9e gr\u00e2ce \u00e0 une alimentation adapt\u00e9e et \u00e0 de bonnes habitudes de vie. Les aliments riches en fibres, les fruits, les l\u00e9gumes, les c\u00e9r\u00e9ales compl\u00e8tes, les probiotiques et une hydratation suffisante contribuent \u00e0 stimuler naturellement le transit intestinal.<\/p>\n<p data-start=\"8349\" data-end=\"8573\">Si les sympt\u00f4mes persistent malgr\u00e9 ces mesures ou s&rsquo;accompagnent de douleurs importantes, il est pr\u00e9f\u00e9rable de consulter un professionnel de sant\u00e9 afin d&rsquo;en identifier la cause et de b\u00e9n\u00e9ficier d&rsquo;une prise en charge adapt\u00e9e.<\/p>\n<p data-start=\"8606\" data-end=\"8878\">Cet article vous a \u00e9t\u00e9 utile ? Partagez-le avec vos proches pour les aider \u00e0 retrouver un meilleur confort digestif. N&rsquo;h\u00e9sitez pas \u00e0 laisser un commentaire pour partager vos astuces contre la constipation et d\u00e9couvrez nos autres conseils nutrition, sant\u00e9 et bien-\u00eatre.<\/p>\n<p><a href=\"https:\/\/www.cuisineaz.com\/\">https:\/\/www.cuisineaz.com\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>7 aliments et boissons efficaces pour soulager naturellement la constipation Aliments pour soulager la constipation La constipation touche des millions<\/p>\n","protected":false},"author":1,"featured_media":2447,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27],"tags":[],"class_list":["post-2445","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dietetique"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 aliments et boissons pour soulager la constipation - 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