{"id":26762,"date":"2020-08-05T11:24:11","date_gmt":"2020-08-05T09:24:11","guid":{"rendered":"https:\/\/hellocare.com\/?p=26762"},"modified":"2025-12-05T10:13:48","modified_gmt":"2025-12-05T09:13:48","slug":"aliments-contre-la-constipation","status":"publish","type":"post","link":"https:\/\/www.hellocare.com\/blog\/aliments-contre-la-constipation\/","title":{"rendered":"Top 5 des aliments contre la constipation"},"content":{"rendered":"<p><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-1\"><p><span style=\"font-size: regular;\"><span style=\"font-size: 18px; line-height: 1.6em; letter-spacing: 0px;\"><span class=\"fusion-dropcap dropcap\">P<\/span><span style=\"font-weight: 400;\">remier bon r\u00e9flexe \u00e0 avoir lorsque votre transit ralentit : revoir votre alimentation. Concr\u00e8tement cela consiste surtout \u00e0 boire suffisamment et \u00e0 int\u00e9grer des\u00a0aliments contre la constipation \u00e0 vos menus. C\u00f4t\u00e9 boisson, nous vous conseillons de boire 1,5 \u00e0 2 litres d\u2019eau par jour, en privil\u00e9giant les eaux min\u00e9rales \u00e0 haute teneur en magn\u00e9sium (ex. : H\u00e9par) car ce nutriment a un effet laxatif. En compl\u00e9ment, pensez aux aliments contre la constipation naturellement riches en substances laxatives\u00a0 ou en fibres, comme les l\u00e9gumes verts ou les l\u00e9gumineuses: pour vous aider, en voici 5 qui m\u00e9ritent d\u00e9finitivement leur place dans votre assiette !<\/span><\/span><!--more--><\/span><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-2 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-image-element fusion-image-align-center in-legacy-container\" style=\"text-align:center;--awb-max-width:500px;--awb-caption-title-font-family:var(--h2_typography-font-family);--awb-caption-title-font-weight:var(--h2_typography-font-weight);--awb-caption-title-font-style:var(--h2_typography-font-style);--awb-caption-title-size:var(--h2_typography-font-size);--awb-caption-title-transform:var(--h2_typography-text-transform);--awb-caption-title-line-height:var(--h2_typography-line-height);--awb-caption-title-letter-spacing:var(--h2_typography-letter-spacing);\"><div class=\"imageframe-align-center\"><span class=\" fusion-imageframe imageframe-none imageframe-1 hover-type-none\"><img decoding=\"async\" width=\"768\" height=\"512\" alt=\"aliments contre la constipation\" title=\"aliments contre la constipation\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27768%27%20height%3D%27512%27%20viewBox%3D%270%200%20768%20512%27%3E%3Crect%20width%3D%27768%27%20height%3D%27512%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/www.hellocare.com\/wp-content\/uploads\/2020\/08\/aliments-contre-la-constipation.jpg\" class=\"lazyload img-responsive wp-image-26763\"\/><\/span><\/div><\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-3 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-2 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-1 fusion-sep-none fusion-title-text fusion-title-size-three\"><h3 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"margin:0;--fontSize:40;line-height:1.3;\"><h2><span style=\"font-weight: 400;\">Le pruneau, le roi des aliments contre la constipation\u00a0?<\/span><\/h2><\/h3><\/div><div class=\"fusion-text fusion-text-2\"><p>Ce fruit sec fait partie des rem\u00e8des naturels \u00e0 la constipation les plus connus. Il doit surtout son efficacit\u00e9 \u00e0 son excellente teneur en :<\/p>\n<ul>\n<li>fibres solubles, dont des <strong>pectines<\/strong>. Une fois dans le syst\u00e8me digestif, celles-ci forment une sorte de \u00ab gel \u00bb qui facilite l\u2019\u00e9vacuation des selles ;<\/li>\n<li>dihydroxyph\u00e9nylisatine, une substance qui acc\u00e9l\u00e8re le transit en stimulant les contractions de l\u2019intestin ;<\/li>\n<li>sorbitol, un glucide (sucre) aux propri\u00e9t\u00e9s laxatives.<\/li>\n<\/ul>\n<p>N\u2019h\u00e9sitez donc pas \u00e0 manger des pruneaux lorsque vous \u00eates constip\u00e9(e). Vous pouvez aussi les consommer en jus !<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-4 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-3 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-3\"><p style=\"text-align: center;\"><strong><span style=\"font-size: large;\"><a href=\"https:\/\/www.hellocare.com\/medecin-generaliste\" rel=\"noopener noreferrer\">Vous souffrez de constipation ?<br \/>\nConsultez un m\u00e9decin rapidement <i class=\"fas fa-video\"><\/i><\/a>\u00a0<\/span><\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-5 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-4 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-2 fusion-sep-none fusion-title-text fusion-title-size-three\"><h3 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"margin:0;--fontSize:40;line-height:1.3;\"><h2><span style=\"font-weight: 400;\">La rhubarbe,\u00a0parmi les aliments contre la constipation<\/span><\/h2><\/h3><\/div><div class=\"fusion-text fusion-text-4\"><p>Si elle est moins r\u00e9put\u00e9e que le pruneau, la rhubarbe reste pourtant une bonne alli\u00e9e en cas de constipation.<br \/>\nEn effet, elle est riche en pectine, favorisant l\u2019\u00e9vacuation des selles. De plus elle contient de l&rsquo;anthraquinone, qui agit comme un laxatif naturel !<\/p>\n<p>S\u2019il existe de nombreuses mani\u00e8res de l\u2019utiliser en cuisine, nous vous conseillons de<strong> la consommer en compote pour profiter au maximum de ses effets anti-constipation<\/strong>.<\/p>\n<p>Toutefois, la tisane de rhubarbe est \u00e9galement une option int\u00e9ressante\u2026 Sauf si vous \u00eates enceinte ! En effet, <strong>la rhubarbe est d\u00e9conseill\u00e9e durant la grossesse<\/strong>, car elle favorise les contractions. Au besoin, tournez-vous plut\u00f4t vers la compote de pomme : sa haute teneur en pectine en fait aussi un bon aliment anti-constipation.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-6 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-5 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-3 fusion-sep-none fusion-title-text fusion-title-size-three\"><h3 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"margin:0;--fontSize:40;line-height:1.3;\"><h2><span style=\"font-weight: 400;\">L\u2019huile d\u2019olive facilite \u00e9galement le transit<\/span><\/h2><\/h3><\/div><div class=\"fusion-text fusion-text-5\"><p>On n\u2019y pense pas toujours mais un r\u00e9gime alimentaire pauvre en mati\u00e8res grasses (ex. : beurre, margarine, huile) favorise la constipation\u2026<br \/>\nC\u2019est donc le moment de les inviter dans votre assiette : elles peuvent acc\u00e9l\u00e9rer votre transit en lubrifiant votre intestin ! Du moins si vous les consommez crues ou tr\u00e8s peu chauff\u00e9es.<br \/>\nEn effet, une fois port\u00e9es \u00e0 haute temp\u00e9rature, elles ont plut\u00f4t tendance \u00e0 ralentir la digestion\u2026<\/p>\n<p>En pratique, nous vous recommandons surtout l\u2019huile d\u2019olive pour combattre votre constipation. <strong>Non contente de lubrifier votre intestin, elle stimule aussi la s\u00e9cr\u00e9tion de bile qui facilite la digestion<\/strong>\u2026 Cependant rien ne vous interdit de \u00ab craquer \u00bb aussi pour une petite tartine beurr\u00e9e !<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-7 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-6 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-4 fusion-sep-none fusion-title-text fusion-title-size-three\"><h3 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"margin:0;--fontSize:40;line-height:1.3;\"><h2><span style=\"font-weight: 400;\">Dites-oui au radis noir cru<\/span><\/h2><\/h3><\/div><div class=\"fusion-text fusion-text-6\"><p>En plus de contenir beaucoup de fibres, le radis noir est aussi une bonne source de vitamine C (114 mg pour 100 g). Un bon point car cette derni\u00e8re a un effet osmotique !<br \/>\nEn d\u2019autres termes, elle peut \u00ab aspirer \u00bb de l\u2019eau dans vos intestins, ce qui ramollit les selles et facilite leur \u00e9vacuation. C\u2019est d\u2019ailleurs pourquoi une alimentation trop riche en vitamine C s\u2019accompagne g\u00e9n\u00e9ralement de diarrh\u00e9es\u2026<br \/>\nEn bref, pour profiter pleinement de ces aliments contre la constipation, <strong>consommez-le cru de pr\u00e9f\u00e9rence<\/strong>. Pourquoi ne pas le couper en fines lamelles fa\u00e7on carpaccio par exemple ? Vous pouvez m\u00eame ajouter un trait d\u2019huile d\u2019olive dessus !<\/p>\n<p><strong><b data-stringify-type=\"bold\">Conseil sp\u00e9cial <a href=\"https:\/\/www.hellocare.com\/blog\/alimentation-de-la-femme-enceinte\/\" target=\"_blank\" rel=\"noopener noreferrer\">alimentation femme enceinte<\/a><\/b><\/strong> : en lui-m\u00eame, le radis noir ne repr\u00e9sente aucun danger durant votre grossesse. Mais comme pour tous les l\u00e9gumes poussant dans la terre, vous devez le laver tr\u00e8s soigneusement pour \u00e9viter<strong> la toxoplasmose<\/strong> si vous n&rsquo;\u00eates pas imunis\u00e9e.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-8 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-7 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-5 fusion-sep-none fusion-title-text fusion-title-size-three\"><h3 class=\"fusion-title-heading title-heading-left fusion-responsive-typography-calculated\" style=\"margin:0;--fontSize:40;line-height:1.3;\"><h2><span style=\"font-weight: 400;\">Pensez aussi \u00e0 l\u2019avoine pour retrouver un bon transit<\/span><\/h2><\/h3><\/div><div class=\"fusion-text fusion-text-7\"><p>Autres bons aliments contre la constipation : les c\u00e9r\u00e9ales compl\u00e8tes, comme le bl\u00e9 complet par exemple. Globalement, elles sont toutes int\u00e9ressantes mais c\u2019est l\u2019avoine qui retient le plus notre attention en raison de sa forte teneur en fibres solubles et insolubles.<br \/>\nComme dit plus haut, les premi\u00e8res facilitent le transit en formant une sorte de gel. Quant aux secondes, elles aident aussi \u00e0 combattre la constipation en activant les contractions de l\u2019intestin.<br \/>\nN\u2019h\u00e9sitez donc pas \u00e0 consommer des<strong> flocons d\u2019avoine <\/strong>ou \u00e0 ajouter un peu de<strong> son d\u2019avoine <\/strong>dans vos yaourts, vos salades, votre fromage blanc, etc. Mais si le son d\u2019avoine peut vraiment \u00eatre efficace, ne d\u00e9passez pas 2 \u00e0 3 cuill\u00e8res \u00e0 soupe par jour pour \u00e9viter les <a href=\"https:\/\/www.hellocare.com\/blog\/troubles-intestinaux-ventre-ballonne-comment-faire\/\" target=\"_blank\" rel=\"noopener noreferrer\">ballonnements<\/a> et divers autres troubles digestifs\u2026<\/p>\n<p>Un dernier conseil ? <strong>Consultez un m\u00e9decin si vos sympt\u00f4mes persistent ou s\u2019aggravent malgr\u00e9 vos efforts<\/strong>. Il v\u00e9rifiera qu\u2019il n\u2019y a pas de complication ou de maladie sous-jacente (ex. : <a href=\"https:\/\/www.hellocare.com\/blog\/vivre-diabete-regles\/\" target=\"_blank\" rel=\"noopener noreferrer\">diab\u00e8te<\/a>, hypothyro\u00efdie) et vous donnera un traitement adapt\u00e9 si besoin.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-9 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-8 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-image-element in-legacy-container\" style=\"--awb-caption-title-font-family:var(--h2_typography-font-family);--awb-caption-title-font-weight:var(--h2_typography-font-weight);--awb-caption-title-font-style:var(--h2_typography-font-style);--awb-caption-title-size:var(--h2_typography-font-size);--awb-caption-title-transform:var(--h2_typography-text-transform);--awb-caption-title-line-height:var(--h2_typography-line-height);--awb-caption-title-letter-spacing:var(--h2_typography-letter-spacing);\"><span class=\" fusion-imageframe imageframe-none imageframe-2 hover-type-none\"><a class=\"fusion-no-lightbox\" href=\"https:\/\/hellocare.com\/psychologue\" target=\"_self\" aria-label=\"T\u00e9l\u00e9consultation m\u00e9decin en urgence\"><img decoding=\"async\" width=\"1200\" height=\"627\" alt=\"consulter m\u00e9decin en ligne\" src=\"https:\/\/www.hellocare.com\/blog\/wp-content\/uploads\/2022\/08\/PUB-GENERIQUES-FB-2022-1200-\u00d7-627-px-3.png\" data-orig-src=\"https:\/\/hellocare.com\/blog\/wp-content\/uploads\/2022\/08\/PUB-GENERIQUES-FB-2022-1200-\u00d7-627-px-3.png\" class=\"lazyload img-responsive wp-image-31096\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271200%27%20height%3D%27627%27%20viewBox%3D%270%200%201200%20627%27%3E%3Crect%20width%3D%271200%27%20height%3D%27627%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/www.hellocare.com\/blog\/wp-content\/uploads\/2022\/08\/PUB-GENERIQUES-FB-2022-1200-\u00d7-627-px-3-200x105.png 200w, https:\/\/www.hellocare.com\/blog\/wp-content\/uploads\/2022\/08\/PUB-GENERIQUES-FB-2022-1200-\u00d7-627-px-3-400x209.png 400w, https:\/\/www.hellocare.com\/blog\/wp-content\/uploads\/2022\/08\/PUB-GENERIQUES-FB-2022-1200-\u00d7-627-px-3-600x314.png 600w, https:\/\/www.hellocare.com\/blog\/wp-content\/uploads\/2022\/08\/PUB-GENERIQUES-FB-2022-1200-\u00d7-627-px-3-800x418.png 800w, https:\/\/www.hellocare.com\/blog\/wp-content\/uploads\/2022\/08\/PUB-GENERIQUES-FB-2022-1200-\u00d7-627-px-3.png 1200w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 1000px) 100vw, 1200px\" \/><\/a><\/span><\/div>\n<div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>remier bon r\u00e9flexe \u00e0 avoir lorsque votre transit ralentit : revoir votre alimentation. Concr\u00e8tement cela consiste surtout \u00e0<\/p>\n","protected":false},"author":21,"featured_media":26763,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[543,575],"tags":[],"class_list":["post-26762","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastro-enterologie","category-sante-generale-medecine"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.5 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Constipation : Les aliments \u00e0 privil\u00e9gier | Hellocare<\/title>\n<meta name=\"description\" content=\"Votre transit ralentit ? 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