10 tips to improve intestinal transit
Written on May 4, 2025, by Pauline de Santarome
Digestive and intestinal disorders are caused by irritation of the intestines, resulting in constipation or, conversely, repeated diarrhea. Several symptoms indicate intestinal transit disorders: bloating, stomach ache, abdominal pain. Digestive disorders disrupt digestion and can, in some cases, lead to loss of appetite.
Discover 10 tips to improve your intestinal transit naturally: balanced diet, physical activity, hydration, and more. Improve your well-being now!
The causes of intestinal transit disorders
There are several reasons for intestinal transit problems. There are two main causes of intestinal transit problems: dietary causes and health-related causes.
Dietary causes
Diet is often the most common cause of intestinal disorders. Excessive consumption of foods high in fat, sugar, or salt can disrupt your intestinal transit. Conversely, low fiber intake can cause intestinal instability. Dietary changes, such as a diet that eliminates certain foods, can affect intestinal transit.
Eating quickly and not chewing your food properly can also play a role in digestive problems. Eating quickly prevents the various organs from eliminating toxins. Finally, these problems may be due to an intolerance to certain foods.
Health-related causes
Bad daily habits also explain why your digestion may deteriorate, such as being sedentary and not getting enough daily exercise. Psychological factors such as stress or fatigue can cause your digestion to become blocked. Other situations such as immobilization following an operation or accident, as well as bed rest, illustrate this difficulty.
A tumor, Crohn's disease, and inflammatory disease are causes related to intestinal disorders.
Other causes
A change in environment due to travel or taking certain medications are also factors that can cause intestinal imbalance.
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Santarome tips for improving intestinal transit
Eat foods rich in fiber
There are two types of fiber: soluble and insoluble. Soluble fiber can be found in fruits (oranges, mangoes, etc.) and vegetables (carrots, asparagus, etc.), as well as in legumes (lentils, chickpeas, etc.) and grains such as barley and oats. It makes you feel full quickly.
Insoluble fiber retains water content, creating a feeling of fullness and boosting intestinal transit. It is found in wheat, as well as certain fruits and vegetables (rhubarb, broccoli, dates, etc.). Insoluble fiber has a greater effect on intestinal transit than soluble fiber.
Drink enough water
Drinking enough water also helps improve bowel function. It is recommended to drink between 1 and 1.5 liters of water per day. In addition, fiber needs water to be effective. Staying hydrated is therefore part of the process of eliminating constipation.
Engage in regular physical activity
Well known to all, physical exercise ensures better blood circulation between organs and, as a result, better oxygenation of the stool. Physical activity helps the intestine absorb nutrients. Being physically active contributes greatly to the functioning of your intestinal transit. Several studies show that a sedentary lifestyle is not conducive to good intestinal transit.
Other complementary efforts, such as taking the stairs instead of the elevator, can be a way to get a little exercise every day. Health experts recommend 30 minutes of activity per day.
Take dietary supplements
However, some people may still experience difficulties even with all these practices. dietary supplements for the liver and digestion can therefore be a solution in addition to a more balanced diet. Santarome Bio dietary supplements contain artichoke, dandelion, black radish, and charcoal. All these active ingredients aid digestion in the liver and intestines. Charcoal is particularly effective against bloating. The dietary supplements are enriched with a trio of rosemary, juniper, and birch buds. Available in capsules or ampoules, Santarome dietary supplements provide daily relief. Discover our dietary supplements for the intestines.
Avoid processed foods
Processed foods found in supermarkets tend to be high in fat and sugar. It is therefore important to reduce consumption of these foods, as they are often a cause of constipation.
Take probiotics
People suffering from constipation often turn to probiotics. The active ingredients in these capsules help relieve bloating, abdominal pain, and digestive issues.
Avoid foods that cause digestive problems
Certain foods disrupt the proper functioning of the intestinal system and should therefore be avoided:
Rice
Processed foods (high in fat and sugar)
Soft drinks
Cold cuts
Cheeses
Certain fruits (quince, banana, etc.)
Managing stress
Stress can have a dual effect and manifests itself differently from one person to another: some people have too many bowel movements, which disrupts their body, while others experience more problems because this factor affects the nervous system and, consequently, the rest of the body.
Stress releases hormones such as cortisol and adrenaline, which disrupt the digestive system and consequently slow down intestinal transit.
In addition, stressed individuals tend to neglect their diet and therefore do not consume the nutrients necessary for the elimination of toxins. Meditation or yoga can help you remedy this.
Take time to eat
Otherwise, not taking the time to eat leads to poor nutrient intake, particularly fiber and other plant-based nutrients. In addition, not taking the time to eat and therefore eating quickly causes the absorption of air bubbles, which cause bloating. It is therefore important to eat a balanced meal and take the time to chew your food thoroughly.
See a professional
Bloating, severe irritation of the digestive tract, or persistent constipation can cause intestinal obstruction. In such cases, it is recommended that you see a doctor immediately.
