Did you know that the water you drink can directly influence your digestive comfort ? From constipation and bloating to irritable bowel syndrome, finding the right water for your digestion can make all the difference. But how do you navigate all the choices: waters rich in magnesium , bicarbonate , sulfate , or low in minerals?
In this guide, we review the most beneficial types of water for your intestines, with a practical ranking, personalized advice according to your digestive needs, and tips for maintaining regular bowel movements.
Why does water play a key role in gut health?
Water helps maintain optimal digestive balance by facilitating the passage of food through the digestive tract, supporting nutrient absorption, and aiding in the elimination of waste. Insufficient hydration can slow down these mechanisms and may cause digestive problems such as constipation or bloating .
Proper hydration for good digestion
Your digestive system needs water to function properly . When you drink enough, your stools remain soft and are easier to pass. A study published in BMC Public Health confirms that adequate hydration significantly reduces the risk of constipation in adults .
In practical terms, water increases the volume of your intestinal contents and facilitates their movement through the colon. Conversely, insufficient hydration slows down intestinal transit . The colon then absorbs more water from the stool, which becomes harder and more difficult to eliminate.
The link between water, gut flora and digestion
Water plays an indirect but important role in the gut microbiota . It hydrates dietary fiber and promotes its fermentation by gut bacteria . This process leads to the production of short-chain fatty acids , essential for the health of the colonic mucosa. Dehydration can disrupt the conditions necessary for this fermentative activity.
Water also helps to maintain an environment favorable to the action of digestive enzymes and facilitates the absorption of nutrients through the intestinal wall.
The different types of water and their effects on the intestines
Not all waters are created equal when it comes to digestion. Their mineral composition can influence your intestinal transit, digestive comfort, and intestinal tolerance.
Waters rich in magnesium
Mineral waters rich in magnesium are known for their beneficial effect on intestinal transit. Thanks to its osmotic effect , magnesium retains water in the intestine and helps soften stools . This is why they are often recommended for occasional constipation . However, if consumed in excess, they can have a strong laxative effect in some people.
Bicarbonate waters
Water rich in bicarbonate helps neutralize stomach acid and improve digestion , especially after heavy meals. It can relieve feelings of heaviness and bloating, and promote better digestive comfort. Its action is primarily beneficial to the stomach , but it also has a positive impact on the entire digestive process.
Low mineral content waters
Low-mineral waters are generally well-tolerated by sensitive digestive systems . Mont Roucous, Volvic, and Evian belong to this category. With a dry residue of less than 500 mg per liter, they provide effective hydration without significantly affecting bowel movements . This is why they are suitable for people prone to digestive problems and for daily consumption.
Waters rich in sulfates
Mineral waters rich in sulfates have a stimulating effect on intestinal transit. They promote bile secretion and intestinal activity. This can help in cases of constipation . However, in some people, they can cause bloating or digestive discomfort if consumed in large quantities.
By adapting the type of water you consume to your digestive sensitivity and needs, you can improve your intestinal comfort on a daily basis.
Which water should you choose depending on your intestinal problems?
The choice of water can have a real impact on digestive comfort. Depending on your intestinal issues, some waters will be more suitable than others, thanks to their mineral composition.
In case of constipation
You should favor waters rich in magnesium or sulfates . Several studies have shown that a daily consumption of about 1 liter of Hépar or Contrex , spread throughout the day, can improve stool consistency and frequency. Supplement with low-mineral water. If constipation persists after a week , consult a doctor immediately.
In case of irritable bowel syndrome (IBS)
A pilot clinical study showed that consuming ionized alkaline water could improve certain symptoms in patients with diarrhea-predominant IBS . However, these results remain limited and only concern a subgroup of patients.
In practice, opt for low-mineral waters . Generally better tolerated by sensitive intestines , they provide good hydration without excessively stimulating digestion or causing bloating. Avoid mineral waters very high in magnesium, which can worsen certain IBS symptoms.
In case of diarrhea or intestinal imbalance
Low-mineral still water remains your ally in case of diarrhea . You can add a pinch of salt and a spoonful of sugar per liter to compensate for losses and prevent dehydration .
Drink small sips every 10 minutes rather than large glasses all at once. This method reduces nausea and promotes gradual rehydration . If diarrhea persists for more than 48 hours, consult a doctor promptly. Absolutely avoid Hépar, Contrex, or any water rich in magnesium, as this will worsen the situation.
Summary table — which water for which intestinal disorders?
Adapting your choice of water to your digestive problems can help improve your daily intestinal comfort, in addition to a balanced diet and a healthy lifestyle.
|
Type of intestinal disorder |
Water / Recommended water type |
Main benefits |
|
Functional constipation |
Waters rich in magnesium and sulfates (Hépar, Vittel, Contrex, Saint-Antonin, Rozana) |
Stimulates bowel movements, mild to moderate laxative effect. Improves stool frequency and consistency. |
|
Slow digestion / digestive discomfort |
Waters rich in bicarbonates >600 mg/L (Vichy Célestins, Badoit) |
They promote digestion, reduce gastric acidity and improve comfort after meals. |
|
Irritable bowel syndrome (IBS) or sensitive bowel |
Low mineral content waters (Volvic, Evian, Mont Roucous) |
Well tolerated, hydration without excessive stimulation of transit. |
|
Diarrhea / temporary intestinal imbalance |
Low-mineral waters (Volvic, Evian, Mont Roucous) or filtered tap water |
It hydrates without irritating the intestines, and limits excess minerals that could accentuate transit. |
Practical tips to improve intestinal comfort
Improving intestinal comfort isn't a one-off action; it involves adopting several simple and effective daily habits. Here are some recommendations to follow:
Adjusting your diet
Gradually increase your fiber intake if you are constipated by eating more fruits and vegetables (prunes, apples, carrots, broccoli) as well as whole grains (oats, quinoa, brown rice). Ideally, consult a registered dietitian. Fiber helps soften stools and stimulate bowel movements .
Drink enough water
Hydration is also essential : drink about 1.5 to 2 liters of water per day , spread throughout the day. This amount may vary depending on your weight, physical activity, the outside temperature, and your health. To increase your fluid intake, you can add a slice of lemon or a few fresh mint leaves to your water.
Move regularly
Walk for at least 30 minutes a day . Walking stimulates intestinal peristalsis through pelvic movements. Cycling, swimming, or gentle exercise also work.
Adopting good daily habits
Take your time eating, chew slowly, maintain a regular meal schedule , and don't hold back your urge to go to the bathroom. To support your gut flora , favor probiotic foods like plain yogurt or kefir and limit irritating foods such as coffee, alcohol, carbonated drinks, or very sugary beverages.
By combining these actions, you can prevent constipation, reduce bloating and promote efficient digestion on a daily basis .
FAQ – Frequently asked questions about water and the intestines
What type of water should you drink for good digestion?
To stimulate intestinal transit, it is recommended to drink water rich in magnesium and sulfates, such as Hépar, Vittel, or Contrex. These minerals create an osmotic effect that retains water in the stool, softening it and facilitating its elimination. Regular hydration throughout the day is essential for efficient digestion.
What type of water should you drink if you have irritable bowel syndrome?
If you have irritable bowel syndrome (IBS), it's best to choose low-mineral waters, such as Volvic, Evian, or Mont Roucous. They are gentle on the intestines, don't stimulate transit, and reduce the risk of bloating or digestive discomfort.
Does sparkling water help with digestion?
Sparkling water can sometimes aid digestion, as the bubbles can promote the feeling of digestion and relieve heaviness after meals. However, be careful if you have a sensitive digestive system.
Should the water be changed regularly?
Varying the types of water you drink can be beneficial for balancing your mineral intake and preventing an overload of certain elements (magnesium, calcium, sulfates, bicarbonates). However, it's not essential to change your water every day: the important thing is to stay well-hydrated and choose water suited to your digestive needs.
Bibliography
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