What natural habits can help improve intestinal transit and reduce gas, according to specialists.

Waking up with a swollen, hard, gassy abdomen isn’t just a temporary discomfort. For many people, especially over the years, it becomes an exhausting routine: feeling of pressure, difficulty having a bowel movement, tiredness and constant discomfort that affects mood and quality of life.

There is a widespread dangerous belief: thinking that the slow gut is something “normal” with age. The reality is that when the colon loses its natural rhythm, a series of chained problems begin that go far beyond constipation.

Why the gut becomes sluggish

The colon is not a passive tube. It is a long muscle that moves thanks to rhythmic contractions called peristalsis. When this movement slows down, the stool moves slowly, the body reabsorbs too much water, and the stools become hard, dry, and difficult to pass.

Among the most frequent causes are:

• Poor physical movement
• Low hydration
• Low-fiber diets
• Use of certain medications
• Chronic stress

The result is an ideal environment for fermentation, gas build-up and bloating.

The Laxative Mistake and Aggressive “Cleansings”

Many people resort to laxatives repeatedly believing that they solve the problem. In reality, they only force a momentary bowel movement and, over time, can leave the bowel even slower and more irritable.

It’s also not true that the colon is “dirty” or full of toxins stuck to its walls. The body already has organs designed to purify: the liver and kidneys are constantly working, and the colon does its job by forming and eliminating waste naturally.

Attacking the intestine with heavy purging or extreme products does not cleanse it: it irritates it.

The Right Approach: Stimulate, Don’t Force

The key is not to “cleanse” the colon as if it were a clogged pipe, but to reactivate its natural movement, reduce fermentation, and create conditions for it to function smoothly.

The central pillar of this method is simple and accessible.

The ritual of warm water on an empty stomach

The secret is not in what is added to the water, but in the time and how to drink it.

• Drink between 300 and 500 ml of warm water, as soon as you wake up
• Always before coffee and breakfast

During the night, the digestive system is at rest. When you wake up, the intestine is “asleep”. The warm water acts as a gentle signal that activates it without causing spasms. In addition, the volume of water slightly stretches the digestive tract and triggers reflexes that set peristalsis in motion.

In many people, this makes you want to go to the bathroom 20 to 30 minutes later.

Four allies who complete the method

1. Soaked prunes

The night before, place 3 to 5 prunes in a glass of water.
In the morning, after warm water:

• Drink the soaking water
• Eat the plums

They provide soluble and insoluble fiber and contain sorbitol, which attracts water to the colon and softens the stool. The amount is adjusted based on the body’s response.

2. Fennel tea

Drinking a cup after meals helps reduce gas, spasms, and a feeling of a bloated abdomen. It acts as a natural digestive soothing.

3. Gentle abdominal massage

With your fingertips, make circular movements following the path of the colon: right side up, crossing over and down the left side. This mechanical stimulus helps release trapped gases and promotes bowel movement.

4. Conscious hydration and smart fiber

Waterless fiber can make constipation worse. Therefore:

• Drinking fluids throughout the day
• Prioritize vegetables, fruits with skin, oatmeal, chia and flaxseed always soaked

Hydration is just as important as fiber.

The importance of order

The body responds best when it receives clear signals:

1. Warm water on an empty stomach
2. Smooth movement
3. Soaked plums
4. Digestive soothing with fennel
5. Massage if there is a feeling of blockage

All accompanied by constant hydration.

72-hour starter plan

In many cases, the changes are noticeable within a few days:

• Less gas
• Lighter abdomen
• More regular and effortless bowel movements

If there are no immediate changes, it is usually due to lack of water or movement.

Tips and recommendations

• Adjust the amounts according to your body, don’t force results
• Move every day, even if it’s 5 to 10 minutes
• Avoid abusing refined flours, sugars and ultra-processed foods
• Chew well and eat calmly
• Check with your doctor if you take medications that slow down your bowel
• See right away if there is severe pain, blood in the stool, fever, or unexplained weight loss

The goal is not to empty the bowel, but to regain its natural rhythm. When the colon works in your favor again, it not only improves digestion, it also improves energy, rest, and overall sense of well-being. The key is consistency, not aggressiveness.

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