4 Recommendations for Normal Bowel Transit

Maintaining normal intestinal transit is necessary not only for the body’s health and proper functioning but also for balanced emotional well-being. The emotional aspect can be significantly disturbed by the frequency of such problems, causing discomfort and unpleasantness.

Ingested foods pass through the digestive tract and break down into nutrients. Intestinal transit refers to the movement of the food bolus, which represents the form of food before swallowing. The food bolus reaches the stomach and breaks down into amino acids, fatty acids, and carbohydrates upon contact with gastric juice.

Numerous people experience digestive problems, and intestinal transit disorders manifest through symptoms such as:

• abdominal pain;
• constipation;
• bloating;
• diarrhea;
• intestinal burning and gas.

There are several causes that can lie behind digestive disorders. Intestinal transit is affected by a sedentary lifestyle, insufficient fluid intake, and most importantly, a diet low in fiber.

The most common digestive problem is characterized by stool stagnation in the colon and consequent body intoxication. This is constipation, which can have long-term consequences through:

• headaches;
• hemorrhoids;
• premature skin aging;
• decreased immunity, etc.

What does slow intestinal transit mean?

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Slow intestinal transit is characterized by a low frequency of bowel movements, occurring every 48 or 72 hours. Constipation occurs when this period is exceeded. Due to multiple causes, intestinal transit becomes disordered and stool elimination is difficult.

Transit time, more precisely the rate at which ingested food passes through the digestive tract until elimination, can vary depending on the person. Its duration is influenced by:

• lifestyle;
• physical activity;
• body health.

In cases of constipation, many people choose to use laxatives, but these can only solve the problem in the short term. If used for too long, they can have a negative impact on the balance of intestinal flora.

Instead, there are other solutions through which intestinal transit can be regulated. In the following lines, you will discover some recommendations for normal intestinal transit.

Diet rich in fiber

Precisely because a diet low in fiber is the main reason for intestinal transit disorders, increasing daily fiber intake can significantly influence the activity of the digestive system.

A diet rich in fiber helps combat cramps and bloating, and these can be found in fruits, vegetables, seeds, and cereals. Among the foods richest in fiber are beans, beetroot, broccoli, apples, pears, chia seeds, etc. Thus, individuals who integrate a sufficient amount of fiber into their daily diet will have an easy digestion and prevent intestinal transit disorders.

Aronia – A rich source of fiber

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Aronia berries are considered super-fruits due to their vitamin, mineral, and antioxidant content. Thus, nutrition specialists recommend consuming aronia berries in any form, as they are of great help for significantly improving our body’s health.

They have several health benefits, one of which is regulating intestinal transit. Aronia berries are a rich source of nutrients, which contributes to maintaining normal digestion and preventing intestinal disorders.

Aronia berries have a rich fiber content, also being chosen as a key food in detoxification cures. This juice helps eliminate toxins from the body, effectively combating various digestive system conditions.

Proper hydration

For normal intestinal transit, consuming an adequate amount of water every day is absolutely essential. Generally, it is recommended to consume at least eight glasses of water per day. Daily hydration is necessary for the health of the entire body, including for accelerating intestinal transit.

The necessary fluid intake can be obtained from water or natural juices. One of the natural juices with multiple health benefits is aronia juice. It stimulates digestive system functions and combats digestive disorders, including bloating, constipation, and diarrhea. It is already popular for its benefits to the body. Being rich in dietary fiber, it promotes the maintenance of healthy intestinal transit, including in children.

Regular consumption of aronia juice aids in easy digestion and in preventing or treating constipation, as the case may be. Besides stimulating digestion and regulating intestinal transit, aronia juice has an antioxidant effect, improving blood circulation and the immune system. Furthermore, it has beneficial effects for the bodies of people suffering from diabetes or cancer.

Physical activity

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For healthy intestinal transit, it is necessary to incorporate physical activities into your daily routine. Thus, everyone should get at least 30 minutes of exercise every day (walking, running, cycling, etc.). A sedentary lifestyle is one of the main causes of slow intestinal transit, and combating it through exercise contributes to easier digestion.

However, it is important that physical activity takes place only 2-3 hours after meals. Among the most accessible activities are outdoor walks or cycling, which help accelerate intestinal transit. Even yoga is beneficial for combating intestinal transit disorders. It has positive effects on both the mind and the body.

Stress reduction

One of the causes of constipation can be daily stress. It has a negative impact on the body in several ways. Stress affects the gastrointestinal system, reduces appetite, and affects a person’s mood.

Under stress, constipation is one of the conditions that can disrupt quality of life. Reducing stress levels is important for the health of the entire body, including mental health. To reduce stress, a person can engage in sports, meditation, therapy, or any other activity that can improve their mood.

Similarly, anxiety can be a trigger for digestive disorders, such as diarrhea or constipation. In this case too, aronia juice has numerous benefits.

According to studies, regular consumption of aronia juice can positively influence a person’s mood. The juice reduces symptoms specific to anxiety and depression, having a calming and invigorating effect.

Conclusion

A person can have healthy intestinal transit by adopting a balanced lifestyle, with daily exercise and a diet rich in nutrients, especially fiber. Integrating fruits, vegetables, seeds, cereals, and juices into the daily diet can be the solution for protecting the digestive system and the entire body against disorders that can significantly affect the quality of life.