{"id":22060,"date":"2022-04-18T10:00:24","date_gmt":"2022-04-18T08:00:24","guid":{"rendered":"https:\/\/www.medoucine.com\/blog\/?p=22060"},"modified":"2026-04-08T18:30:29","modified_gmt":"2026-04-08T16:30:29","slug":"chia-lin-psyllium-3-plantes-a-mucilage-pour-un-transit-efficace","status":"publish","type":"post","link":"https:\/\/www.medoucine.com\/blog\/chia-lin-psyllium-3-plantes-a-mucilage-pour-un-transit-efficace\/","title":{"rendered":"Chia, Lin, Psyllium : 3 plantes \u00e0 mucilage pour un transit efficace"},"content":{"rendered":"<p class=\"has-drop-cap\">Un <strong>transit r\u00e9gulier et efficace<\/strong> permet non seulement de passer de bonnes journ\u00e9es mais en plus d\u2019\u00e9liminer efficacement.<\/p>\n<p><span style=\"font-weight: 400\">Une fa\u00e7on de chouchouter nos intestins est de <strong>consommer des graines \u00e0 mucilage<\/strong>. Il s\u2019agit d\u2019une substance qui gonfle au contact de l\u2019eau, donnant un aspect un peu visqueux comme un gel, \u00e0 ces graines. Le mucilage va <strong>lubrifier de mani\u00e8re douce<\/strong> le bol alimentaire et le faire glisser vers la sortie.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Parmi les plantes \u00e0 mucilage, je vous propose de d\u00e9couvrir 3 graines \u00e0 avoir dans vos placards en cas de transit paresseux : la graine de chia, la graine de lin et le psyllium blond.<\/span><\/p>\n<h2>Chia (Salvia hispanica L.)<\/h2>\n<p><span style=\"font-weight: 400\">Cette petite graine de couleur grise ou blanche de la famille des lamiac\u00e9es (comme la sauge ou la menthe) est originaire du Mexique. Consid\u00e9r\u00e9e par les Azt\u00e8ques comme un aliment<strong> am\u00e9liorant l\u2019endurance et les qualit\u00e9s intellectuelles<\/strong>, elle \u00e9tait une des bases de leur alimentation.<\/span><\/p>\n<p><span style=\"font-weight: 400\">On la red\u00e9couvre de nos jours pour <strong>sa richesse en prot\u00e9ines, en min\u00e9raux et en om\u00e9ga 3<\/strong>, ce qui la met dans la cat\u00e9gorie des <strong>superaliments<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400\">La graine de chia produit au contact d\u2019un liquide, le fameux mucilage bon pour le transit. Elle peut ainsi absorber plus de 10 fois son poids en eau et donc contribuer \u00e0 diminuer la sensation de faim.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Quelques id\u00e9es pour les utiliser :<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u00e0 la place d\u2019un \u0153uf dans les p\u00e2tisseries moelleuses (muffins, petits flans, cr\u00eapes, clafoutis\u2026) : l\u2019<strong>\u0153uf de chia<\/strong> (1 cuill\u00e8re \u00e0 soupe de graines pour 9 cuill\u00e8res \u00e0 soupe d\u2019eau ou de lait v\u00e9g\u00e9tal)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">pour \u00e9paissir un smoothie, une soupe ou une sauce<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">parsem\u00e9es sur une salade ou un cake comme les graines de pavot<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">germ\u00e9es en d\u00e9coration sur les plats et dans le cadre d\u2019une<\/span> <b>alimentation vivante<\/b><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">dans une boisson fra\u00eeche, pour apporter de la texture et un visuel original<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">et bien s\u00fbr dans le fameux <strong>pudding de chia<\/strong> \u00e0 base de lait v\u00e9g\u00e9tal et de fruits.<\/span><\/li>\n<\/ul>\n<div style=\"width: 580px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"\" src=\"https:\/\/www.medoucine.com\/blog\/\/wp-content\/uploads\/2022\/03\/milada-vigerova-5fj-ShvSEnc-unsplash-scaled.jpg\" alt=\"Chia, Lin, Psyllium : 3 plantes \u00e0 mucilage pour un transit efficace\" width=\"570\" height=\"855\" \/><p class=\"wp-caption-text\">Unsplash<\/p><\/div>\n<div class=\"m-spin\">\n<p class=\"m-spin__text\"><strong>Soulagez vos troubles digestifs naturellement<\/strong><\/p>\n<p class=\"m-spin__text\">Les mucilages des graines de chia, de lin et de psyllium sont de v\u00e9ritables alli\u00e9s pour r\u00e9guler le transit intestinal. Prenez rendez-vous avec un <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/conseiller-en-naturopathie\/montpellier\/tous-publics\/a-domicile-ou-cabinet?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Conseiller en Naturopathie \u00e0 Montpellier<\/a>, un <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/conseiller-en-naturopathie\/nice\/tous-publics\/a-domicile-ou-cabinet?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Conseiller en Naturopathie \u00e0 Nice<\/a> ou un <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/conseiller-en-naturopathie\/strasbourg\/tous-publics\/a-domicile-ou-cabinet?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Conseiller en Naturopathie \u00e0 Strasbourg<\/a> pour un accompagnement personnalis\u00e9 et adapt\u00e9 \u00e0 vos besoins.<\/p>\n<p class=\"m-spin__text\">Retrouvez un \u00e9quilibre durable gr\u00e2ce \u00e0 des <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/conseiller-en-naturopathie\/autour-de-moi?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Conseillers en Naturopathie pr\u00e8s de chez vous<\/a> et b\u00e9n\u00e9ficiez de leurs conseils pour une meilleure sant\u00e9 digestive.<\/p>\n<\/div>\n<h2><b>Lin (Linum)<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Cette graine brune ou blonde est cultiv\u00e9e par l\u2019homme depuis plus de 3 000 ans pour diff\u00e9rents usages, alimentaires ou non (textile, papier, peinture\u2026).<\/span><\/p>\n<p><span style=\"font-weight: 400\">Tr\u00e8s<strong> riches en fibres<\/strong> (les brunes plus que les blondes) <strong>et en om\u00e9ga 3<\/strong>, elles ont besoin d\u2019\u00eatre <strong>broy\u00e9es finement<\/strong> juste avant d\u2019\u00eatre consomm\u00e9es pour que nous puissions <strong>mieux les assimiler<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Moins polyvalente que la graine de chia, elle a le m\u00e9rite d\u2019\u00eatre produite en France et d\u2019\u00eatre beaucoup moins ch\u00e8re, tout en \u00e9tant aussi riche en mucilage.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Quelques id\u00e9es pour les utiliser :<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">enti\u00e8res dans des pains ou g\u00e2teaux ; <strong>pensez \u00e0 bien mastiquer<\/strong> et \u00e0 boire de l\u2019eau !<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">broy\u00e9es au pilon ou dans un moulin \u00e0 caf\u00e9, additionn\u00e9 d\u2019eau (2 cuill\u00e8res \u00e0 caf\u00e9 de poudre pour 2 cuill\u00e8res \u00e0 soupe d\u2019eau) pour former un \u0153uf de lin, rempla\u00e7ant l&rsquo;\u0153uf dans les p\u00e2tisseries croquantes (biscuits secs, p\u00e2te \u00e0 tarte\u2026)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">en poudre sur les salades ou les l\u00e9gumes vapeurs ou dans le Miam-\u00d4-Fruits de France Guillain.<\/span><\/li>\n<\/ul>\n<div style=\"width: 581px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"\" src=\"https:\/\/www.medoucine.com\/blog\/\/wp-content\/uploads\/2022\/03\/natural-goods-berlin-yAWpA1Zv9KI-unsplash.jpg\" alt=\"Chia, Lin, Psyllium : 3 plantes \u00e0 mucilage pour un transit efficace\" width=\"571\" height=\"779\" \/><p class=\"wp-caption-text\">Unsplash<\/p><\/div>\n<h2><b>Psyllium (Plantago ovata)<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Il existe deux vari\u00e9t\u00e9s de psyllium : le blond et le brun. Le blond est aussi appel\u00e9 ispaghul ou plantain des indes car il est originaire\u2026 de l\u2019Inde. Le psyllium brun que l\u2019on peut trouver en France contient moins de mucilage et est moins courant.<\/span><\/p>\n<p><span style=\"font-weight: 400\">C\u2019est en r\u00e9alit\u00e9 <strong>le t\u00e9gument<\/strong>, c&rsquo;est-\u00e0-dire l&rsquo;enveloppe contenant les minuscules graines qui est <strong>tr\u00e8s riche en mucilage<\/strong>. Vous trouverez le plus souvent les t\u00e9guments ou la poudre de t\u00e9guments en magasin bio au rayon compl\u00e9ment alimentaire. En effet, ce t\u00e9gument est compos\u00e9 \u00e0 80% de fibres que nous ne pouvons pas dig\u00e9rer, il n\u2019est donc pas consid\u00e9r\u00e9 comme un aliment mais il est de ce fait tr\u00e8s connu pour <strong>ses propri\u00e9t\u00e9s r\u00e9gulatrices de la fonction intestinale<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400\">C\u2019est aussi un v\u00e9ritable <strong>coupe faim<\/strong> (il absorbe jusqu\u2019\u00e0 8 fois son poids en eau), il est donc important de boire suffisamment pour \u00e9viter les occlusions intestinales lorsqu\u2019on le consomme seul (additionn\u00e9 d\u2019eau) pour son action sur le transit.<\/span><\/p>\n<p><span style=\"font-weight: 400\">En petite touche dans la cuisine, il est particuli\u00e8rement int\u00e9ressant dans les <strong>pr\u00e9parations sans gluten<\/strong>. Quelques id\u00e9es pour les utiliser :<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">seul avec de l\u2019eau (1 cuill\u00e8re \u00e0 caf\u00e9 dans 1 verre d\u2019eau)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">dans des pains et g\u00e2teaux sans gluten pour apporter moelleux et \u00e9lasticit\u00e9<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">pour \u00e9paissir une soupe ou une compote<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">en compl\u00e9ment du chia et\/ou du lin dans les p\u00e2tisseries vegan.<\/span><\/li>\n<\/ul>\n<div style=\"width: 580px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"\" src=\"https:\/\/www.medoucine.com\/blog\/\/wp-content\/uploads\/2022\/03\/ehud-neuhaus-sHRw6n0nLRw-unsplash-scaled.jpg\" alt=\"Chia, Lin, Psyllium : 3 plantes \u00e0 mucilage pour un transit efficace\" width=\"570\" height=\"854\" \/><p class=\"wp-caption-text\">Unsplash<\/p><\/div>\n<h2><b>De l\u2019eau et des graines<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Associ\u00e9es \u00e0 une alimentation \u00e9quilibr\u00e9e, ces graines vous fourniront un surplus de fibres qui <strong>faciliteront votre transit<\/strong>. Vous pouvez les int\u00e9grer dans de multiples recettes.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Pour activer le mucilage et donc les vertus laxatives, il faudra non seulement utiliser de l\u2019eau pour la pr\u00e9paration mais aussi <strong>boire suffisamment tout au long de la journ\u00e9e<\/strong>. Sachant qu\u2019une bonne hydratation facilite aussi le transit, c\u2019est du gagnant gagnant.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Je vous conseille d\u2019en utiliser en petite quantit\u00e9 mais r\u00e9guli\u00e8rement dans votre alimentation et de diminuer ou d\u2019arr\u00eater lorsque votre transit devient satisfaisant.<\/span><\/p>\n<h2><b>Petit-d\u00e9jeuner sp\u00e9cial transit<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Pour finir, je vous propose une recette qui associe toutes ces graines :<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 c\u00e0s de graines de chia<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 c\u00e0c de graines de lin moulues<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 c\u00e0c de poudre de psyllium blond<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 pomme ou une banane coup\u00e9e en morceaux<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 pruneaux ou 2 figues s\u00e9ch\u00e9es coup\u00e9s en morceaux<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 c\u00e0s de noix concass\u00e9es au choix (amandes, noisettes, noix de grenoble\u2026)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">lait v\u00e9g\u00e9tal<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 c\u00e0c de spiruline<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">(facultatif) 1 filet de sirop d\u2019agave ou d&rsquo;\u00e9rable<\/span><\/li>\n<\/ul>\n<p>La veille, faire tremper les graines de chia dans 15 cuill\u00e8res \u00e0 soupe de lait v\u00e9g\u00e9tal.<br \/>\nLe matin, ajouter le psyllium et les graines de lin moulues et bien m\u00e9langer.<br \/>\nDisposer joliment sur ce m\u00e9lange les fruits frais et secs, les noix concass\u00e9es, la spiruline.<br \/>\nSucrer \u00e9ventuellement au sirop d\u2019agave ou \u00e0 l&rsquo;\u00e9rable et d\u00e9gustez !<\/p>\n<p><span style=\"font-weight: 400\">Je vous souhaite un transit joyeux et efficace !<\/span><\/p>\n<div style=\"width: 694px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"\" src=\"https:\/\/www.medoucine.com\/blog\/\/wp-content\/uploads\/2022\/03\/susan-wilkinson-ns-lpIwFUsk-unsplash-scaled.jpg\" alt=\"Chia, Lin, Psyllium : 3 plantes \u00e0 mucilage pour un transit efficace\" width=\"684\" height=\"513\" \/><p class=\"wp-caption-text\">Unsplash<\/p><\/div>\n<p><span style=\"font-weight: 400\">par<\/span><a href=\"https:\/\/www.medoucine.com\/consultation\/paris\/geraldine-picord\/2889\" target=\"_blank\" rel=\"noopener noreferrer\"> <b>G\u00e9raldine Picord, praticienne en naturopathie<\/b><\/a><span style=\"font-weight: 400\">\u00a0du r\u00e9seau M\u00e9doucine.<\/span><\/p>\n<p><a href=\"https:\/\/www.medoucine.com\/\"><strong>Trouvez un praticien en naturopathie pr\u00e8s de chez vous sur M\u00e9doucine<\/strong>.<\/a><\/p>\n<p><strong>\u00c0 lire aussi\u00a0:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.medoucine.com\/blog\/\/lalimentation-vivante-en-hiver-cest-facile\/\">L\u2019alimentation vivante en hiver, c\u2019est facile !<\/a><\/li>\n<li><a href=\"https:\/\/www.medoucine.com\/blog\/\/les-graines-germees-tous-leurs-bienfaits-et-comment-les-cultiver\/\">Les graines germ\u00e9es : tous leurs bienfaits et comment les cultiver<\/a><\/li>\n<li><a href=\"https:\/\/www.medoucine.com\/blog\/\/les-proteines-vegetales-tout-savoir-sur-le-sujet\/\">Les prot\u00e9ines v\u00e9g\u00e9tales : tout savoir sur le sujet !<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Un transit r\u00e9gulier et efficace permet non seulement de passer de bonnes journ\u00e9es mais en plus d\u2019\u00e9liminer efficacement. Une fa\u00e7on de chouchouter nos intestins est de consommer des graines \u00e0 mucilage. Il s\u2019agit d\u2019une substance qui gonfle au contact de l\u2019eau, donnant un aspect un peu visqueux comme un gel, \u00e0 ces graines. Le mucilage va lubrifier de mani\u00e8re douce le bol alimentaire et le faire glisser vers la sortie. Parmi les plantes \u00e0 mucilage, je vous propose de d\u00e9couvrir 3 graines \u00e0 avoir dans vos placards en cas de transit paresseux : la graine de chia, la graine de lin et le psyllium blond. Chia (Salvia hispanica L.) Cette petite graine de couleur grise ou blanche de la famille des lamiac\u00e9es (comme la sauge ou la menthe) est originaire du Mexique. Consid\u00e9r\u00e9e par les [&hellip;]<\/p>\n","protected":false},"author":528,"featured_media":22251,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[98],"tags":[267,560,15],"class_list":["post-22060","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-plantes-nutriments","tag-alimentation","tag-graines","tag-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Chia, Lin, Psyllium : 3 plantes \u00e0 mucilage pour un transit efficace<\/title>\n<meta name=\"description\" content=\"Pour b\u00e9n\u00e9ficier d&#039;un bon transit mais aussi de pr\u00e9cieux nutriments, d\u00e9couvrez les graines de chia, de lin, de psyllium, 3 plantes \u00e0 mucilage !\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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