Constipated? Try These 8 Tips!
Written by Danni Bichler
Has it been more than a day since your last bowel motion? Are you straining and finding it painful to poop? These are the initial alarm bells that your body sounds to seek support for your digestive system.
Perhaps you just started taking iron supplements, were prescribed a new medication, are currently pregnant, or experiencing a particularly stressful event like the death of a loved one.
To get you back on track and having daily bowel motions that are smooth and easy to pass, try these 8 diet, lifestyle, and supplement tips:
8 tips from Women’s Health Naturopaths:
Increase your fibre intake
Fibre helps to add bulk to your stool, making it easier to pass. If however, we are on a caloric restriction diet or like most clients I meet, do not like eating greens or fresh fruit, fibre intake will be low contributing to constipation. Try consuming a 30g fibre rainbow each day i.e., think of fruits, vegetables, legumes, and wholegrains that are red, orange, yellow, green, blue, violet, brown. This may look like a handful of berries or prunes in your morning oats, guacamole on your sweet potato afternoon snack, or roasted vegetables with grilled barramundi - think colour!
2. Partially hydrolysed guar gum (PHGG)
PHGG is a dietary fibre supplement often found in powder form and derived from guar gum, a type of bean grown predominantly in India. It works by dissolving in water to form a gel-like substance which increases the bulk and moisture of your stool - making it softer and easier to pass. As a result, your stool is less hard and the need for straining is reduced. PHGG is also a great prebiotic as its fermentation by gut bacteria produces short-chain fatty acids, which helps to maintain a healthy digestive tract and gut microbiome.
3. Hydration
Hydration is key to maintaining the moisture level of your stool. Dehydration causes a cascade of effects including: the drawing of water from your colon in an attempt by your body to conserve water, the reduced production of mucous which lines your colon, and the slower movement of stool passing through your gastrointestinal tract. As a result, your stool becomes dry, hard and difficult to pass. As a general rule of thumb, 2-3L per day is needed, filtered water is recommended, although the exact quantity can vary depending on factors such as the intensity of physical exercise, body composition, and life stage if experiencing rapid growth such as pregnancy.
4. Probiotics
Without prebiotics which are found in fruits, vegetables, wholegrains, and legumes; probiotics, live beneficial bacteria, would not have the fuel to grow, multiply, and flourish in diversity in the gastrointestinal tract. Also, when prebiotic fibres are broken down by probiotic bacteria in the colon, short-chain fatty acids are produced which help to soften stool, increase water retention in your colon, and regulate your bowels. Go on a culinary adventure and figure out which type of probiotic food suits your taste buds! Is it kefir, kimchi, miso, sauerkraut, yoghurt, tempeh, or pickles?
5. Get sweaty and moving
Whether it is a 10-15 minute walk after meals, a zumba class with your favourite instructor, or a juicy twist-based yoga class; any action that encourages twisting, compressing of your abdomen, or deep breathing will help to stimulate the contractions of your intestines, relax your abdominal muscles, and get your bowels moving.
6. Magnesium citrate
Magnesium citrate has been found to help relieve constipation. It does so by drawing water into the intestines, softening stool, and regulating bowel movements. To ensure optimal absorption and effect, 300mg per day in tablet or capsule form after food is recommended. If you are currently on medication or have a pre-existing condition, ensure that you consult with your practitioner prior to starting any magnesium supplementation.
7. Digestive herbal teas
Warm water helps to soften your stool, and when coupled with laxative herbs such as dandelion root which shortens transit time, or carminative herbs such as chamomile, peppermint, ginger or fennel which relaxes the gastrointestinal tract, the passing of stools should be a smoother process. Some great brands include: loose leaf chamomile from The Source Bulkfoods, Yogi Tea Purely Peppermint, and BonVit Roasted Dandelion tea.
8. Eat slowly and mindfully
Eating is often a social or multi-tasked activity where we catch-up with loved ones over a delicious meal or read and respond to our emails for the morning. However by doing so, we divert our attention away from mindful eating and proper digestion. To help with the production of digestive enzymes and hydrochloric acid, and the movement of food through our digestive tract, it is important that we eat in a relaxed state. We can encourage this by chewing our food several times before swallowing, eating without distractions, and paying attention to the textures, smells, and flavours of our food.
When to seek immediate help
Consult with your GP if you experience any of the following:
Blood in stool
Nausea or vomiting
Unexplained weight loss
Abdominal pain or cramping
Tried everything but still not seeing results?
A naturopath can work with you to determine if there is an underlying condition causing your prolonged experience of constipation. Common scenarios include:
Hypothyroidism, underfunctioning of the thyroid, whereby a blood test can be ordered to understand your production capacity of key thyroid markers
Food intolerances, reaction to Immunoglobulin G antibodies, whereby a blood test can be ordered to detect which specific foods and to what extent are causing your symptoms
Poor gut microbiome whereby a stool test can be ordered to understand the diversity and richness of your gut microbiome, the presence of parasites, worms, yeast, fungus, good and bad bacteria, and intestinal motility and inflammation
It may seem embarrassing to discuss the nitty gritty details of your toilet visits but rest assured you do not have to suffer in silence. Book in with one of our naturopaths today, and we will work with you to address your constipation, get your gut health back on track, and help you achieve a peace of mind.