The speed of intestinal transit is more important than we think.No need to worry about digestion for up to 36 hoursbut if delayed The corruption process will occur if it exceeds 54 hours Because it can lead to the proliferation of pathogenic bacteria and the accumulation of toxins.
The slower the intestinal transit, the more toxic the feces will be. For the gut microbiome, the situation is even worse. The content of the waste is also important: do they contain high amounts of fiber and plant debris, or just protein and the remains of highly processed foods?
Why is intestinal transit speed important?
he colon or large intestine It forms the last part of the digestive tract and can be one to two meters long and 12 centimeters in diameter. The muscular layer of the colon is thick and strong because its job is to push waste toward its final exit. Its interior is smooth, thick, and covered with a dense protective layer of mucus. Perfectly designed to hold and handle large amounts of feces and bacteria.
adult colon Can contain up to two kilograms of bacteriaforming another organ, Gut microbiome. Feces contains 70% of its weight in bacteria, mixed with fiber and shed cells.
The colon is not a bag for garbage, it is an organ that performs tasks important functions How to provide Habitat for beneficial bacteria and indispensable,Absorbs water, trace amounts of glucose, sodium and vitamin K; Detoxify the body and Remove harmful substances.
that’s why you have to Taking care of intestinal transit. We are interested in knowing how long it takes for food particles to pass through the colon. If this process is too slow, it is recommended to activate intestinal transit to reverse this constipation.
Tips for Calculating Intestinal Transit Velocity
A way to know approximately your intestinal transit time is next:
- ingest Foods that change stool color, such as beets. Write down the time of intake.
- Control the amount of time your stool turns black (if you brought charcoal) or dark red, if you choose beets. Calculate the total number of hours of intestinal “journey”.
You will be given some indicative information to begin understanding the process, as your intestinal transit depends on the amount of water you drink, physical activity, your body’s hormonal activity, the quality of your meals, and the emotions you experience.
If the digestive process lasts up to 36 hours, there is no need to panic; however, if this time extends beyond 54 hours, steps should be taken to activate intestinal transit.
What happens if intestinal transit is slow
A Slow bowel function (constipation) causes the call «Enterotoxemia» Over time, it irritates, inflames, and increases the permeability of the intestinal mucosa.
This means that toxins, metabolites and bacterial membrane fragments can enter the lymphatic vessels and blood, reach the liver and then other organs and systems and cause Chronic inflammation and systemic damage.
There is scientific evidence that Chronic constipation and unbalanced diet Linked to arthritis, fibromyalgia, various cancers, fatty liver disease, allergies, overweight, diabetes, depression and premature aging.
7 Expert Tips to Activate Intestinal Transit
If we take the entire digestive system mucosawill occupy approximately 300 square meters.Therefore, it is an extremely large and complex system, always filled with liquids such as gastric juice, pancreatic juice, bile, mucus, water; food residues; large numbers of bacteria; hormones, immune system cells, metabolites and by-products of digestion itself…. ..it’s necessary Take care of it every day and contribute to your health This won’t be a problem.
First, we must Activate traffic and take some measures “Cleaning” the colon.
- 1. magnesium: Daily supplement of 450mg CitrateMagnesium carbonate or magnesium diglucose can reduce inflammation, moisturize stools, and benefit the microbiome.
- 2. slime: Psyllium, chia and flaxseed or aloe vera gel provide mucilaginous fiber that activates bile flow and improves liver function.
- 3. Foods that are laxative: you can take prunes or apricots Boiled apricots and preserves of the same fruits.this beetgoat kefir and Celery, lemon and ginger smoothie They are also very effective.
- 4. Physical exercise: Stretching, abdominal massage, specific yoga poses, Pilates, stress-reducing exercises, and abdominal breathing can promote intestinal motility in addition to other benefits.
When we achieve liquid intestinal transit, it’s a good time Regenerate intestinal mucosacausing them to be covered with a new layer of protection.
- 5. high fiber diet: You must “reseed” and balance the bacteria in your colon.For this reason, it is recommended to wear it for 8-12 weeks Reduce flour and products of animal origin in your dietand very Rich in digestive and prebiotic fiber from vegetables. Choose fruits in a variety of colors and textures, legumes in puree form and pre-soaked nuts.
- 6. night fast: The colon likes to rest at night so it can continue to regenerate and heal internally. A 16 hours intermittent fasting, it is recommended to do this at least two days a week. To do this kind of fast that’s good for your digestive system and metabolism, you can have a snack around the afternoon (say, 7 p.m.) and don’t eat any more solid food until breakfast at 11 a.m. You can only drink water, sugar-free infusions, and vegetable soups.
- 7. probiotic supplements: Having a diversity of good bacteria is crucial.also Include fermented foods in your diet (goat yogurt and kefir, homemade sauerkraut, etc.), can rotate different probiotic supplements Once every two to three weeks for three months. Bifidobacteria are essential to control spasms and intestinal motility, reduce inflammation, and produce other health benefits. For example, they can be used interchangeably with lactic acid bacteria and other formulas, as well as various combinations of probiotics.
Nutrients that protect the intestinal mucosa
Along with fiber and probioticscertain nutrients promote the recovery and function of the intestinal mucosa.
- Glutamine It is an amino acid that improves the composition of the microbiome and reduces inflammation. You can take 1-2 grams per day.
- B vitamins They improve the condition of the intestinal wall and facilitate transit and assimilation.
- Coenzyme Q10 Prevents the accumulation of cytotoxins.
- Vitamin D and zinc They help relieve inflammation and intestinal permeability.
- Omega 3 They interact with gut microbiota and immune cells.
- omega-7 They nourish and moisturize the mucous membranes throughout the digestive system.
- Digestive enzymes They work with beneficial bacteria and promote the absorption of nutrients.
Detox plants fight constipation
Stimulates bile production and bowel movements Improves transport and elimination of toxins.
- dandelion: It works like a laxative Promote detoxification. You can drink three cups a day, decoct a tablespoon of roots and dried stems in half a liter of water. Another option is to take 20 drops of liquid extract and dilute it with water.
- artichoke: Leaves They eliminate toxins, relieve fluid retention and “repair” the liver. You can take 20 drops of the extract, diluted with water, 2 times a day. Artichoke flowers produce a similar effect, in addition, its fiber “cleanses” the intestinal mucosa and provides nutrients to the microbiota.
- black radish: stimulate bile production and gallbladder emptying.It also prevents intestinal infections and has mild laxative effect. For example, it can be included in salads, or taken as an extract (10-20 ml diluted with water in the evening).
- Milk thistle: The most recommended product to promote digestion, improve liver health and Promote detoxification. You can take a powder supplement containing 200-400 mg of silymarin daily.
- Stimulating oil: this Black cumin, fennel and peppermint oil beads stimulate intestinal contractions. They also have anti-inflammatory properties and help prevent bacterial and fungal infections in the digestive system. Take them according to the manufacturer’s instructions.